FOR A STRONG  BACK

EXERCISES

5

5

☑️ Improve posture ☑️ Relieve low back pain ☑️ Increase muscle mass + burn more calories ☑️ Build a core (to prevent injury)  

Try 5 exercises 👉

WHY TRAIN  BACK?

SINGLE ARM  BACK ROW

1

Targets: Lats! This unilateral (single-sided) exercise also engages the  entire back, shoulders, arms  AND abs and core!

STRAIGHT  ARM PULL  BACKS

2

Targets: The back of the  arms including the triceps,  lats, shoulders, and upper  back.

DEADLIFT + NARROW  ROW

3

Targets: The hamstrings,  glutes, upper back and core.

DUMBBELL PULLOVER

4

Targets: Mainly the lats  and pecs while also  targeting the core and abs  for stability.

BACK  FLY

5

Targets: The posterior  deltoids, and major upper  back muscles including the rhomboids and trapezius.

Screenshot Workout

1. Single Arm Row 2. Straight Arm Pull Back 3. Deadlift + Row 4. Pullover 5. Back Fly DO IT: Complete 12 reps/move. Repeat x3 sets.

Try these moves  and more in a  30-Minute  BACK WORKOUT At Home!

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