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EXERCISE

Exercise

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FAT LOSS WORKOUTS		EXERCISE TIPS
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ABS		ARMS
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CHEST		OTHER WORKOUTS
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RUNNING AND RACES		SPORTS
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LEGS		BACK
Squat Secrets Build mighty legs and glutes Squat Smith squat Front squat Dumb-bell step-up Lunge Lateral lunge Bulgarian split squat See all Legs		The world's best back exercises Bent-over row Cable row One-arm row Pull-up Lat pull-down Shrug Good morning Two-point box See all Back

BACK

The world's best back exercises

These back exercises will help you develop bags of power and prevent injury. Ignore them at your peril.

View The world's best back exercises

Bent-over row

One of the original big-muscle moves, this recruits the back, glutes and legs to stabilise the body.

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Cable row

Ensure perfect form for this move and it will repay you with real muscle-mass gains.

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One-arm row

Work each side of your back independently while pulling heavy weights.

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Pull-up

The overhand grip ensures most of the work is done by your back and not your arms.

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Lat pull-down

This move works similar muscle groups to the wide-grip pull-up, but allows you to adjust the resistance more easily.

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Shrug

Go heavy to build a powerful upper back.

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Good morning

This move will strengthen your erector spinae muscles as well as the backs of your legs. Be sure to maintain perfect form to prevent injuries.

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Two-point box

This simple move will strengthen the stabilising muscles around your spine, which will help to keep you strong and injury-free when doing bigger lifts.