In the gym everybody queues for the bench press. The rowing machines are empty. That tells you everything about why so many people walk around with rounded shoulders.
Your back is what holds you upright for the next 50 years. Train it at least as hard as your chest. Honestly, train it harder.
This page has two kinds of exercises: vertical pulls (pulling from above: pull-ups, pulldowns) and horizontal pulls (rows). A good back day has one of each, plus something for the lower back.
Vertical pulls
Pull-up Hard
Hang with straight arms, hands a bit wider than shoulders, palms facing away. Pull your chest towards the bar, chin over it, then lower all the way down. No kicking, no half reps. If you can do one clean pull-up, you are already ahead of most adults.
Reps: as many clean reps as you can, 3–5 sets.
Negative pull-up Intermediate
Can't do a pull-up yet? Jump or step up so your chin is over the bar, then lower yourself as slowly as you can, aim for 3–5 seconds. This is how most people get their first real pull-up.
Reps: 3–5 slow negatives, 3 sets.
Assisted pull-up Beginner
The machine or a band takes part of your weight. Same movement as a real pull-up. Every couple of weeks, use a bit less assistance.
Reps: 6–12.
Lat pulldown Beginner
Sit tall, slight lean back, pull the bar to your upper chest by driving the elbows down and back. Don't swing your body to move the weight. Don't pull behind your neck.
Reps: 8–12.
Horizontal pulls (rows)
Seated cable row Beginner
Chest up, pull the handle to your belly, squeeze the shoulder blades, let the arms go long again. Your torso stays almost still. If you rock back and forth, it is too heavy.
Reps: 10–12.
One-arm dumbbell row Beginner
One hand supported, back flat, pull the dumbbell towards your hip, not your armpit. One arm at a time lets you go heavier and fixes left-right differences.
Reps: 8–12 per arm.
Barbell bent-over row Intermediate
Hinge forward with a flat back, bar hanging below your shoulders, pull it to your lower ribs. This one also trains your lower back to hold position, so start light and keep it strict.
Reps: 6–10.
T-bar row Intermediate
Chest-supported or standing, depending on your gym's machine. Pull the handles towards your chest, elbows close to the body. A great way to row heavy without the lower back being the limit.
Reps: 8–12.
Lats and lower back
Straight-arm pulldown Beginner
Arms almost straight, push the bar down in an arc to your thighs using your lats, not your triceps. Good finisher, and it teaches you to feel your lats for pull-ups.
Reps: 12–15.
Back extension Beginner
Hips on the pad, lower your torso, come up until your body is a straight line. Not further. Over-arching at the top does nothing useful. Hold a plate on your chest when bodyweight gets easy.
Reps: 12–15.
A back day you can follow tomorrow
| Exercise | Sets | Reps |
|---|---|---|
| Pull-up, negative or assisted pull-up | 3–4 | 5–10 |
| Barbell row or T-bar row | 3 | 6–10 |
| One-arm dumbbell row | 3 | 8–12 per arm |
| Straight-arm pulldown | 2 | 12–15 |
| Back extension | 2 | 12–15 |
Rest 2 minutes after the first two exercises, 60–90 seconds after the rest. Write down your weights. Next week, beat them by a little.