Back training

Exercises, techniques, and programming strategies for building a stronger, thicker back. Learn how to target your lats, traps, rhomboids, and erectors for improved posture, strength, and a well-balanced physique.

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The essentials for back training — then explore the latest posts below.

Neutral grip pulldown: How to build your back while protecting your shoulders

Dr. Bruno Rodriguez, DPT, CSCS: Strength, Recovery, and Physical Therapy Expert

Nov 26, 2025 · 10 min read

A neutral-grip pulldown can build back width with lat activation similar to a wide, palms-forward pulldown for many lifters and often feels more comfortable on the shoulders. For decades, the wide-grip pulldown has been the default for chasing a “V-taper.” Here’s how turning your hands to face each other can change elbow path and shoulder ...

Rowing machine muscles worked: What a rower really trains from feet to hands

Dr. Bruno Rodriguez, DPT, CSCS: Strength, Recovery, and Physical Therapy Expert

Nov 23, 2025 · 11 min read

A rowing machine works most major muscle groups by combining a powerful leg drive, a hip hinge, and an upper body pull on every stroke. If you want a low impact way to build conditioning while still training your legs, back, and core hard, the rowing machine rower setup is one of the most efficient ...