@arrowfitnessapp: Learn how to buold a bigger back! Lats: Choose one exercise from each movement pattern: • Shoulder adduction: Lat pulldown or Pull-up • Shoulder extension: Close-grip row or Lat pullover Traps (Upper Back) • Mid & lower traps: Wide-grip row (focus on squeezing your shoulder blades together) or Kelso shrug (pure scapular retraction) • Upper traps: Dumbbell shrug Rear Delts: Choose one of the following: • Shoulder horizontal abduction: Cable reverse fly, Machine reverse fly, or Dumbbell reverse fly • OR a Wide-grip row, which also targets the rear delts very effectively Spinal Erectors: Choose one of the following: • Hip hinge: Romanian deadlift (RDL), Stiff-legged deadlift (SLDL), or Back extension • OR Hyperextensions, which train the spinal erectors through spinal flexion and extension. #backday #backworkout

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Sunday 12 July 2026 01:11:56 GMT