Back Training

Fitness

The pull up is a fundamental upper-body pulling exercise that engages multiple muscle groups simultaneously. At the highest level, the primary muscles used to do a pull up are t...

Fitness

Different grips and hand positions shift emphasis across the back, shoulders, and arms during pull ups. A wider overhand grip typically increases lat activation near the start o...

Fitness

The upright barbell row is a classic upper-body exercise that builds shoulder and back strength while emphasizing the traps and deltoids. This movement targets the posterior and...

Fitness Training

Strong pull up performance depends on a mix of pulling strength, spinal stability, and base support. The primary muscles worked are the latissimus dorsi and biceps, while the tr...

Fitness

Push ups are a classic body–weight exercise, but whether they train your back depends on how you perform them and what you expect them to do. In their basic form, push ups pri...

Fitness

Standing rows primarily target the middle back, with the latissimus dorsi , trapezius (especially the middle fibers), rhomboids , and rear deltoids doing most of the work. The b...

Strength Training

The landmine row is a popular diagonal pressing pattern that trains unilateral pulling, core stability, and scapular control. However, access to a landmine setup, wrist position...