Exercise Guide Back


The superman exercise is an auxiliary movement that targets your erector spinae (spinal erectors), while your gluteus maximus and hamstrings act as synergists.

Exercise Guide Back

One-arm cable row

The one-arm cable row is great for developing unilateral upper-body strength! The exercise synergistically works your back, shoulders, arms, and chest.

Exercise Guide Back Lower body

Dumbbell deadlift

The dumbbell deadlift is an auxiliary compound exercise that you can use to improve your barbell deadlift or use as a substitute if you have a bad back.

Exercise Guide Back Shoulders

Cable face pull

The cable face pull is a must-do compound exercise that effectively builds and strengthens the external rotators of your shoulders, thus promoting shoulder...

Exercise Guide Back Lower body

Romanian deadlift

The Romanian deadlift is one of the most effective exercises for your posterior chain, which is responsible for forward propulsion and is therefore essential...

Exercise Guide Back

Bent-over barbell row

Build your entire back and improve your upper-body and grip strength with the bent-over barbell row, a major compound pull exercise.

Exercise Guide Arms Back


The pull-up is a major compound exercise that will help you to develop functional upper-body strength as well as build a wide tapering back.

Exercise Guide Back

Dumbbell shrug

Use the dumbbell shrug to build and strengthen your upper and middle trapezii, which are important in many key lifts and movements, such as the barbell...

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