• Daniel Braun

Podcast Notes: The Best Exercises for your Back

Haven't listened to this episode yet? Click here to open the episode in anchor, or click here to get to the podcast channel on Spotify.

Make sure to follow us on Instagram, @brawnbody. We’re also on Snapchat, WhatsApp, and more!

In this episode of the Brawn Body Podcast, I discuss the best exercises for your Back!

In this episode, I reviewed:

  • Back anatomy

  • Best back exercises

  • How to program these back exercises

And more!

Below are notes about each section

Anatomy of the back (superficial to deep, proximal to distal)

  • Traps

  • Connect to skull, neck and mid-back

  • Insert on scapula and clavicle

  • Three parts (descending/upper, middle, ascending/lower)

  • Act on the scapula and shoulder girdle (SC & AC joint)

  • Rotator Cuff


  • More of shoulder muscles, but all attach to the scapula

  • Rhomboids

  • Rhomboid major and minor

  • Attach middle back (T2-5) to the medial border of the scapula

  • Retraction!

  • Lats/Teres Major

  • The biggest muscle in the back, one of the largest in the body

  • Run from sacrum, pelvis, TL fascia and T6-12 SPs to the humerus (yep - it connects your hip and lower back to the arm!)

  • Typically a scapular attachment too*

  • ADD, EXT, IR shoulder, assist in retraction, depression and downward ROT of scapula

  • Spinal Erectors, QL, transverso spinalis group, etc

  • I consider these to be part of the “Core”

  • PT education

  • More in the “core” episode!

Best Back Exercises

  • Pullup/Chinup (ESPECIALLY with weight!)

  • Targets the lats, but activates entire back to some extent

  • Closed chain

  • Great to load

  • Lots of variety

  • Do pretty much anywhere

  • “Width”

  • Dumbbell Row/variations

  • Especially with the chest supported!

  • Target the rhomboids and middle traps

  • “Thickness”

  • TRX Rows

  • Lat Pulldown/variations

  • Cable machine version of pullups

  • Helpful if struggling to do pullups

  • I usually use as an eccentric accessory

  • Deadlift

  • Plain and simple, time tested.

  • Requires isometric contraction of all back muscles

  • HIGH weight compound, hormonal/growth benefits


  • Pull before you push

  • Grip/tense

  • Sets/reps

  • Rest periods

Information in this post is for educational purposes only, and is not intended to diagnose or treat any disease or condition. Consult your primary care provider prior to making any changes in your diet or lifestyle/exercise habits as discussed.


©2019 by Brawn Body Training Holistics. Proudly created with