Arms
Smith Machine Underhand Yates Row: Build Your Back Muscles
Named after 6x Mr. Olympia Dorian Yates, the smith machine underhand Yates row is a game changer. Typically when performing a row, an overhand grip is…
Back Exercises
Step-by-step back exercise guides: setup, form cues, muscles worked and variations for each movement.
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Latest in Back Exercises: page 9
Everything filed under Back Exercises, newest first.
Back
Cable Rear Delt Row: Target Your Posterior Deltoids & More!
Rear or posterior deltoids are often a neglected muscle group because you can’t see them and they are most often overshadowed by the front and medial…
Arms
Double Cable Neutral-Grip Lat Pull-Down: Build Strong Lats!
The double cable neutral-grip lat pull-down is one heck of a back exercise because it really allows for full isolation and range of motion for targeting…
Back
Master the Close Neutral Grip Lat Pull-down for Maximum Back Gains
The close neutral grip lat pull-down, or close grip v-bar pull-down, is a mass and strength building exercise which primarily targets the latissimus dorsi (Lats) muscles. But the…
Back
Strengthen Your Erector Spinae with Effective Back Extensions
The machine back extension is an isolation exercise for the erector spinae muscles which allow us to maintain an upright posture. The back muscles also help…
Arms
One-arm Towel Row: Build Back Strength & Sculpt Muscles
The one-arm towel row is a great exercise for training the back muscles and it’s very unique in that only a towel and door are required…
Back
Ultimate Reverse Hyperextension: Sculpt Your Glutes & Core
The machine reverse hyperextension is an isolation exercise that works the Gluteus Maximus with some hamstring and lower back involvement as well. Now, there are many…
Back
Build Back Strength: Seated High Row for Powerful Lats & Biceps
The machine high row, or Hammer Strength row, targets the back and all of its associated muscles. Additionally, the biceps and forearms are heavily activated since they are secondary pullers during…
Arms
Medium-Grip Lat Pull-down: Build Your Upper Back Strength
The medium-grip lat pull-down is an effective compound exercise for the lats and upper back muscles. Anyone can perform this exercise as it’s very simple, and…
Arms
Wide-Grip Lat Pull-down: Strengthen Your Back & Biceps Today!
The wide-grip lat pull-down, or wide-grip pull-down is an effective cable exercise for the lats and upper back muscles, but it also stimulates the biceps and…
Back
Superman Exercise: Strengthen Core, Glutes, and Back Muscles
Besides having the coolest name out of essentially any exercise, the Superman is a fantastic back exercise and all you need is a floor mat to…
Back
Transform Your Back: Reverse-Grip Lat Pull-Down Guide
The reverse-grip lat pull-down is an effective exercise which targets the latissimus dorsi (Lats) muscles. Now, by using a reverse-grip you target more of the lower lats…
Back
Supine Cable Reverse Fly: Sculpt Your Posterior Deltoids and Upper Back
The supine cable reverse fly is a precision-engineered isolation exercise targeting the posterior deltoids and upper back muscles. This movement excels in activating the posterior muscle…
Back
Gripless Shrug: Target Your Traps & Upper Back Muscles
The gripless shrug, or calf raise machine shrug is a very effective isolation exercise for the trapezius muscles. Now, typically a standard shrug would require you…
Back
Master the Decline Barbell Pullover for Total Upper Body Gains
The decline barbell pullover is a great exercise for both the latissimus dorsi and the pectoralis major. The exercise is better for isolating the muscles rather than being…
Back
Barbell Romanian Deadlift: Boost Quadriceps & Calves Effectively
The Romanian deadlift is an effective posterior-chain exercise which works the glutes and hamstrings, but the calves and spinal erectors also receive sufficient stimulation during the…
Back
Maximize Back Strength: Wide-Grip Cable Row Benefits
The wide-grip cable row is a fantastic exercise which targets all back muscles and it’s a popular movement for building both muscle size and strength. Now,…
Back
Dumbbell Shrug: Master Your Trapezius for Stronger Shoulders
The dumbbell shrug is an excellent mass and strength builder for the trapezius muscle. Now, many people (Mostly men) desire to have bigger traps because they…
Back
Seated Bent-Over Lateral Raise: Target Your Shoulder Muscles
The seated bent-over lateral raise is an effective shoulder isolation exercise for building muscle and strength, but the rhomboids (Back muscles) also receive secondary stimulation. Using…