Barbell Row
How to row without turning it into a shrug or a deadlift, the hinge position that makes it work, and where the bar should touch your torso.
Muscle group · 8 exercises
Back
exercises
Bird Dog
How to do the bird dog with proper spinal position, why most people turn it into a back extension, and how to progress it once it gets easy.
Deadlift
A repeatable deadlift setup, how to brace before the bar moves, the four faults that round your back, and how sumo differs from conventional.
Face Pull
Cable height, the external rotation that makes it work, and why face pulls belong in every programme built on pressing.
Farmer's Carry
How far and how heavy to carry, the posture that makes it work, and why it trains your core better than most exercises named after the core.
Lat Pulldown
How to set up the lat pulldown so the lats do the work, the grip width that actually matters, and why leaning back turns it into a row.
Pull-Up
A progression from dead hangs to full pull-ups, the scapular movement that starts the rep, and why negatives beat the assisted machine.
Romanian Deadlift
The RDL is a hip hinge, not a squat or a back extension. Setup, the bar path that matters, four faults that move the work into your lower back, and how to load it.