Exercises
Back Exercises
Pull-ups, rows, front lever progressions: strengthen your entire back with bodyweight exercises.
Archer pull-ups: complete exercise guide
Master the archer pull-up, a unilateral movement that bridges the gap to the one-arm pull-up. Prerequisites, form, mistakes and progression.
Australian Pull-ups: Build Back Strength for Full Pull-ups
– Horizontal pulling under a low bar: targets lats, traps, rhomboids + biceps and forearms – Technique: lie under bar at hip height, pull chest to bar retracting scapulae, controlled descent – Progressions from bent knees (beginner) to feet elevated (advanced), 2-3x per week
Back Exercises at Home Without Equipment: 15 Best Movements
– Anatomy: lats, traps, rhomboids, spinal erectors and how they drive every pull – 15 exercises: superman hold, australian pull-ups, pull-ups, front lever and more – 3 programs: beginner (4 weeks), intermediate (6 weeks), advanced (8 weeks)
Band-Assisted Pull-ups: Your Path From Zero to Strict Reps
– Resistance bands assist the hardest phase of the pull-up while keeping full muscle engagement – Choose the right band: strong (35-80 kg), medium (15-35 kg) or light (5-15 kg) – 12-week program to transition from fully assisted to strict unassisted pull-ups
Bird Dog: Core Exercise for a Stronger Back
- Functional core exercise: quadruped position, opposite arm-leg extension - Deep muscles: transverse, obliques, multifidus, spinal erectors, glutes, shoulders - Progressions: static beginner → dynamic → banded/weighted → unstable surface
Dead Hang: The Simplest Exercise You're Not Doing
– Underrated exercise: just hang from a bar with straight arms for massive benefits – 4 key benefits: spinal decompression, grip strength, shoulder health, skill foundation – Progressions: passive hang 10s → active hang → weighted → one-arm dead hang
Pull-up Grip Guide: Wide, Close and Neutral Compared
– Wide, close and neutral grips each target different muscles and offer different ranges of motion – Neutral grip provides the best compromise: full ROM, joint comfort and balanced activation – EMG research confirms: full range of motion beats wide grip for back development
Pull-up vs Chin-up: Which One Should You Choose for a Muscular Back?
– Key differences: pull-up pronated grip (lats++) vs chin-up supinated grip (biceps++) – Muscles targeted: pull-up for back width vs chin-up for lower lats, more beginner-friendly – 4-week program: assisted chin-ups 3x5 to bodyweight 5x5, gradual progression with negatives
Pull-ups: The Complete Guide to Building a Powerful Back
– Primary muscles: lats (width), traps, teres major, rhomboids, biceps – Strict technique: scapular engagement first, chin above bar, 3s controlled descent – Full program from 0 to weighted pull-ups in 13+ weeks
Scapular Pull-ups: Strengthen Your Shoulder Blades Before Progressing
- Activates scapular stabilizers: trapezius, rhomboids, serratus anterior - Straight arms only: retract shoulder blades 5-10 cm without bending elbows - Essential prerequisite for pull-ups, muscle-ups and front lever
Superman Hold: Build a Bulletproof Back Safely
– Isometric back extension: face down, arms and legs lifted off the floor – The science: moderate amplitude + short holds = safe and effective – 8-week program from alternating superman to full posterior chain circuits