Below you'll find a list of all posts that have been categorized as “Back”
Wall angels strengthen the upper back and rear shoulders while improving shoulder mobility, the combination that counters rounded, forward posture from sitting. Here is how to do wall angels with proper form, plus easier and harder variations, sets and reps, and the common mistakes to avoid.
Seated cable rows form guide from Julie Lohre. A compound back exercise that trains the mid-back, lats, and rear delts through a controlled horizontal pull, done with a v-handle or wide bar at the low pulley.
Learn how to perform cable face pulls and the banded face pull exercise to improve posture, strengthen your upper back, and alleviate neck and back pain.
Scapular retraction exercise strengthens the rhomboids, mid traps, and rear shoulders that pull your shoulder blades back, the upper back muscles that fix computer back and counter rounded posture from long hours at a desk. Here is how to do scapular retractions with proper form, plus band and prone variations, sets and reps, and the muscles they work.
Rear delt fly, also called the reverse dumbbell flye, strengthens the rear deltoids and upper back muscles that pull your shoulders back, the group most training programs leave underworked. Here is how to do the rear delt fly with proper form, plus variations, sets and reps, the muscles it works, and whether reverse flyes are safe for your rotator cuff.
Bent arm pullovers train the lats, chest, triceps, and shoulder stabilizers through a controlled overhead arc. Learn proper barbell pullover form, muscles worked, sets and reps, variations, and common mistakes.
Learn how to do a single arm dumbbell row with proper form. This bent over row builds a stronger, more defined back and better posture using just one dumbbell, with the sets, reps, and coaching tips I use with the women I train.
Gorilla row exercise guide for women. How to do gorilla rows with dumbbells or kettlebells, what muscles they work, how many reps, and proper bent over form.
Banded good mornings train the glutes, hamstrings, and posterior chain with a simple resistance band. Learn proper hip-hinge form, muscles worked, sets and reps, variations, and common mistakes.
Learn how to do stability ball arm circles, also called a stability ball arm circle plank or stir-the-pot plank. This advanced core exercise trains your abs, obliques, shoulders, glutes, lats, and deep core stability while teaching you to resist sagging, twisting, and over-arching.
Lat Pull-downs and variations of this exercise can be performed on a machine or with bands either at home or in a gym.
Lat Pull-downs and variations of this exercise can be performed on a machine or with bands either at home or in a gym.
Lat pulldowns build a stronger, more defined back by targeting the latissimus dorsi, whether you use resistance bands at home or a cable machine at the gym. This exercise library page covers proper form for both variations, muscles worked, sets and reps, common mistakes, and smart lat pulldown variations for women who want a leaner, more athletic upper body.
The Australian pull-up, also called a bodyweight row or under bar pull-up, is a joint-friendly way to build the back and bicep strength you need for a full pull-up. Here is how to do it with proper form, plus grip variations and progressions to build toward a full pull-up.
Band Pull Aparts – The band pull apart exercise is deceptively simple. It can be a very challenging shoulder and back exercise that tests the muscles in your upper back and the stabilizer muscles in your shoulder joints!
How do you do a barbell ab rollout? Abdominal Barbell Rollouts Instructions: Kneel on the floor/mat and grasp the barbell with a shoulder width grip. (You can do this with a loaded or unloaded barbell with 5 or 10 lb plates on each side of the barbell. Be sure to put plate clamps on if using weights.) Keeping your back …
Bent over barbell row is a compound lift that builds a stronger back, better posture, and core stability, making it one of the best back exercises for women over 40. Here is how to do the bent over barbell row with proper form and grip, plus the muscles it works, sets and reps, weight guidance, and common mistakes.
Superman Hold builds the erector spinae and posterior chain with a simple prone isometric that trains the muscles responsible for upright posture and a healthy spine. See the setup, muscles worked, hold times, mistakes to avoid, and modifications for every level.
FITBODY Exercise Library · Back Renegade Row and Dumbbell Plank Rows The renegade row is one of the most efficient back exercises you can do at home with nothing but a pair of dumbbells, and the dumbbell plank row is the version I start most women on before adding the pushup. The renegade row combines a rowing pull with a …
