The back is 40 muscles working together — lats, traps, rhomboids, spinal erectors, rear delts, and more. This series trains all of them. Built from PopSugar's best back exercises, Shape.com's upper back and bra-bulge protocol, and Coveteur's yoga-based posture work — every exercise included, zero repeats across the series.
The scapular pull is the key to all back training. Before any row, fly, or pull, draw your shoulder blades gently down and together — this is called scapular retraction and depression. It activates the mid-trap and rhomboids and prevents the shoulders from doing work that belongs to the back. Learn it before you load it.
Lat pulldowns, pullovers, pull-ups & V-taper exercises
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Lower Back & Core
Superman, deadlifts, extensions & spinal strength
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Posture & Yoga Back
Coveteur yoga flows + postural strengthening for desk workers
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Total Back
Full back-day circuits combining all muscle groups
Intensity level
Equipment varies by focus: Upper Back and Lower Back sessions can be done with a mat and light dumbbells. Lats sessions benefit from a resistance band or dumbbells. Total Back uses dumbbells throughout. Posture focus is bodyweight and yoga — no equipment needed.