{"id":14814,"date":"2025-08-01T02:16:18","date_gmt":"2025-07-31T19:16:18","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=14814"},"modified":"2025-08-01T02:16:18","modified_gmt":"2025-07-31T19:16:18","slug":"evidence-based-approach-to-resistance-training-for-the-back","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=14814","title":{"rendered":"Evidence-based Approach to Resistance Training for the Back"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<p><span class=\"NormalTextRun SCXW69536219 BCX8\">A resistance-training session focused on the back <\/span><span class=\"NormalTextRun SCXW69536219 BCX8\">has to<\/span><span class=\"NormalTextRun SCXW69536219 BCX8\"> cover a lot of real estate, from the traps and lats to the erector spinae.<\/span><span class=\"NormalTextRun SCXW69536219 BCX8\"> And, given the wide range of functions and <\/span><span class=\"NormalTextRun SCXW69536219 BCX8\">movements<\/span><span class=\"NormalTextRun SCXW69536219 BCX8\"> that these muscles <\/span><span class=\"NormalTextRun SCXW69536219 BCX8\">are responsible for<\/span><span class=\"NormalTextRun SCXW69536219 BCX8\">, <\/span><span class=\"NormalTextRun SCXW69536219 BCX8\">it\u2019s<\/span><span class=\"NormalTextRun SCXW69536219 BCX8\"> no surprise that every experienced exerciser has their favorite ways to target the back<\/span><span class=\"NormalTextRun SCXW69536219 BCX8\">.<\/span><\/p>\n<div>\n<p class=\"Paragraph SCXW203665371 BCX8\"><span class=\"TextRun SCXW203665371 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW203665371 BCX8\">August is back-to-school<\/span> <span class=\"NormalTextRun SCXW203665371 BCX8\">month for many. We thought <\/span><span class=\"NormalTextRun SCXW203665371 BCX8\">we\u2019d<\/span><span class=\"NormalTextRun SCXW203665371 BCX8\"> provide our take on it with a BACK-to-school review of the most effective back exercises. <\/span><span class=\"NormalTextRun SCXW203665371 BCX8\">Before we <\/span><span class=\"NormalTextRun ContextualSpellingAndGrammarErrorV2Themed SCXW203665371 BCX8\">get to<\/span><span class=\"NormalTextRun SCXW203665371 BCX8\"> recommendations from some <\/span><span class=\"NormalTextRun SCXW203665371 BCX8\">expert<\/span> <span class=\"NormalTextRun SCXW203665371 BCX8\">ACE Certified Professionals, <\/span><span class=\"NormalTextRun SCXW203665371 BCX8\">let\u2019s<\/span><span class=\"NormalTextRun SCXW203665371 BCX8\"> first explore why training the back is so important and what research has taught us<\/span><span class=\"NormalTextRun SCXW203665371 BCX8\"> about which exercises are most effective<\/span><span class=\"NormalTextRun SCXW203665371 BCX8\">.<\/span><\/span> <\/p>\n<p class=\"Paragraph SCXW203665371 BCX8\"><span class=\"TextRun SCXW203665371 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW203665371 BCX8\">Given the<\/span><\/span> <a class=\"Hyperlink SCXW203665371 BCX8\" href=\"https:\/\/www.cdc.gov\/nchs\/products\/databriefs\/db415.htm\" target=\"_blank\" rel=\"noreferrer noopener\"><span class=\"TextRun Underlined SCXW203665371 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW203665371 BCX8\" data-ccp-charstyle=\"Hyperlink\">prevalence of back pain<\/span><\/span><\/a>\u00a0<span class=\"TextRun SCXW203665371 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW203665371 BCX8\">among adults worldwide<\/span><span class=\"NormalTextRun SCXW203665371 BCX8\"> (<\/span><span class=\"NormalTextRun SCXW203665371 BCX8\">according to the Centers for Disease Control and Prevention, 39% of adults had back pain in 2019<\/span><span class=\"NormalTextRun SCXW203665371 BCX8\">) <\/span><span class=\"NormalTextRun SCXW203665371 BCX8\">it\u2019s<\/span><span class=\"NormalTextRun SCXW203665371 BCX8\"> not surprising that many people want to know what exercises they should be doing to help strengthen these muscles. In fact, an\u00a0<\/span><\/span><a class=\"Hyperlink SCXW203665371 BCX8\" href=\"https:\/\/www.acefitness.org\/continuing-education\/certified\/december-2018\/7138\/ace-sponsored-research-what-is-the-best-back-exercise\/\" target=\"_blank\" rel=\"noreferrer noopener\"><span class=\"TextRun Underlined SCXW203665371 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW203665371 BCX8\" data-ccp-charstyle=\"Hyperlink\">ACE-sponsored study<\/span><\/span><\/a>\u00a0<span class=\"TextRun SCXW203665371 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW203665371 BCX8\">of common back exercises published in 2018 is consistently one of our most-read articles. <\/span><span class=\"NormalTextRun SCXW203665371 BCX8\">Clearly, there<\/span><span class=\"NormalTextRun SCXW203665371 BCX8\"> is a huge demand for quality instruction and guidance in targeting the muscles of the back.\u00a0<\/span><\/span> <\/p>\n<p class=\"Paragraph SCXW203665371 BCX8\"><span class=\"TextRun SCXW203665371 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW203665371 BCX8\">The\u00a0<\/span><span class=\"NormalTextRun SCXW203665371 BCX8\">ACE-sponsored <\/span><span class=\"NormalTextRun SCXW203665371 BCX8\">study linked above evaluated eight exercises and, not surprisingly, found that different movements did a better job of recruiting different muscles in the bac<\/span><span class=\"NormalTextRun SCXW203665371 BCX8\">k. <\/span><span class=\"NormalTextRun SCXW203665371 BCX8\">T<\/span><span class=\"NormalTextRun SCXW203665371 BCX8\">herefore, <\/span><\/span><strong><span class=\"TextRun Highlight SCXW203665371 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW203665371 BCX8\">there is no single exercise that best activates <\/span><span class=\"NormalTextRun SCXW203665371 BCX8\">all of<\/span><span class=\"NormalTextRun SCXW203665371 BCX8\"> the muscles tested<\/span><\/span><\/strong><span class=\"TextRun SCXW203665371 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW203665371 BCX8\"> (see box above).<\/span><span class=\"NormalTextRun SCXW203665371 BCX8\"> That said, the researchers <\/span><span class=\"NormalTextRun SCXW203665371 BCX8\">indicated<\/span><span class=\"NormalTextRun SCXW203665371 BCX8\"> that <\/span><\/span><strong><span class=\"TextRun Highlight SCXW203665371 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW203665371 BCX8\">the bent-over row performed best, as it activated three of the five back muscles to the greatest degree and was the second-best exercise for the other two. The I-Y-T raise was <\/span><span class=\"NormalTextRun SCXW203665371 BCX8\">deemed<\/span><span class=\"NormalTextRun SCXW203665371 BCX8\"> the second-best <\/span><span class=\"NormalTextRun SCXW203665371 BCX8\">option<\/span><span class=\"NormalTextRun SCXW203665371 BCX8\">.<\/span><\/span><\/strong> <\/p>\n<p class=\"Paragraph SCXW203665371 BCX8\"><span class=\"TextRun SCXW203665371 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW203665371 BCX8\">It&#8217;s<\/span><span class=\"NormalTextRun SCXW203665371 BCX8\"> important to note, however, that certain exercises stood out as the best choice when <\/span><span class=\"NormalTextRun SCXW203665371 BCX8\">recruiting<\/span><span class=\"NormalTextRun SCXW203665371 BCX8\"> a specific muscle but fell short otherwise, <\/span><span class=\"NormalTextRun SCXW203665371 BCX8\">indicating<\/span><span class=\"NormalTextRun SCXW203665371 BCX8\"> that a variety of movements is necessary if a client\u2019s goal is to effectively target the many movements performed with the muscles of the back. <\/span><span class=\"NormalTextRun SCXW203665371 BCX8\">A great example<\/span><span class=\"NormalTextRun SCXW203665371 BCX8\"> of this was seen with the pull-up and chin-up, which were the best options for <\/span><span class=\"NormalTextRun SCXW203665371 BCX8\">training <\/span><span class=\"NormalTextRun SCXW203665371 BCX8\">the latissimus dorsi and infraspina<\/span><span class=\"NormalTextRun SCXW203665371 BCX8\">tus muscles but showed poor results for the middle and lower trapezius muscles.<\/span><\/span><\/p>\n<p class=\"Paragraph SCXW203665371 BCX8\"><span class=\"TextRun SCXW203665371 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW203665371 BCX8\">Be sure to check out the study linked above if\u00a0<\/span><span class=\"NormalTextRun SCXW203665371 BCX8\">you\u2019re<\/span><span class=\"NormalTextRun SCXW203665371 BCX8\"> interested in learning more about how well each exercise worked each muscle\/muscle group.<\/span><\/span><\/p>\n<\/div>\n<div>\n<div class=\"OutlineElement Ltr SCXW203665371 BCX8\">\n<p class=\"Paragraph SCXW203665371 BCX8\"><strong><span class=\"TextRun SCXW203665371 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW203665371 BCX8\">Expert Advice<\/span><\/span> <\/strong><\/p>\n<p class=\"Paragraph SCXW203665371 BCX8\"><span class=\"TextRun SCXW203665371 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW203665371 BCX8\">We asked three\u00a0<\/span><span class=\"NormalTextRun SCXW203665371 BCX8\">experienced<\/span> <span class=\"NormalTextRun SCXW203665371 BCX8\">ACE Certified Pros to help us add some variety to our \u201cBACK to school\u201d program. <\/span><span class=\"NormalTextRun SCXW203665371 BCX8\">Here\u2019s<\/span><span class=\"NormalTextRun SCXW203665371 BCX8\"> what they had to say:<\/span><\/span><span class=\"EOP SCXW203665371 BCX8\" data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<\/div>\n<div class=\"OutlineElement Ltr SCXW203665371 BCX8\">\n<p class=\"Paragraph SCXW203665371 BCX8\"><a class=\"Hyperlink SCXW203665371 BCX8\" href=\"https:\/\/www.instagram.com\/passionfitllc\/\" target=\"_blank\" rel=\"noreferrer noopener\"><span class=\"TextRun Underlined SCXW203665371 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW203665371 BCX8\" data-ccp-charstyle=\"Hyperlink\">Reena Vokoun<\/span><\/span><\/a><span class=\"TextRun SCXW203665371 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW203665371 BCX8\">, <\/span><span class=\"NormalTextRun SCXW203665371 BCX8\">ACE Certified Group Fitness Instructor and Health Coach,<\/span><span class=\"NormalTextRun SCXW203665371 BCX8\"> recommends adding back extension exercises to your training repertoire. <\/span><span class=\"NormalTextRun SCXW203665371 BCX8\">This exercise can be perform<\/span><span class=\"NormalTextRun SCXW203665371 BCX8\">ed<\/span><span class=\"NormalTextRun SCXW203665371 BCX8\"> using the client\u2019s body weight, dumbbells or a machine and can help strengthen not only the lower back, but the mid and upper back, as well. \u201c<\/span><span class=\"NormalTextRun SCXW203665371 BCX8\">It&#8217;s important to have a strong back and spine, as part of your overall core, to protect against injuries and optimize your posture and athletic performance<\/span><span class=\"NormalTextRun SCXW203665371 BCX8\">,\u201d explains Vokoun. \u201cB<\/span><span class=\"NormalTextRun SCXW203665371 BCX8\">ack extensions are appropriate for healthy adults of all fitness levels who want to stay safely active, provided there aren&#8217;t any prior back injuries.<\/span><span class=\"NormalTextRun SCXW203665371 BCX8\">\u201d<\/span><\/span><span class=\"EOP SCXW203665371 BCX8\" data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<\/div>\n<div class=\"OutlineElement Ltr SCXW203665371 BCX8\">\n<p class=\"Paragraph SCXW203665371 BCX8\"><a class=\"Hyperlink SCXW203665371 BCX8\" href=\"https:\/\/www.linkedin.com\/in\/ally-murray-382817296?lipi=urn%3Ali%3Apage%3Ad_flagship3_profile_view_base_contact_details%3B8fxOZfpxRO%2BUp8WBFTpALA%3D%3D\" target=\"_blank\" rel=\"noreferrer noopener\"><span class=\"TextRun Underlined SCXW203665371 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW203665371 BCX8\" data-ccp-charstyle=\"Hyperlink\">Allyson Murray<\/span><\/span><\/a><span class=\"TextRun SCXW203665371 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW203665371 BCX8\">, <\/span><span class=\"NormalTextRun ContextualSpellingAndGrammarErrorV2Themed SCXW203665371 BCX8\">ACE Certified Personal Trainer and Health Coach,<\/span><span class=\"NormalTextRun SCXW203665371 BCX8\"> selected the <\/span><span class=\"NormalTextRun SpellingErrorV2Themed SCXW203665371 BCX8\">lat<\/span><span class=\"NormalTextRun SCXW203665371 BCX8\"> pull-down and cable row as her two favorite back exercises for beginner and intermediate-level exercisers. The <\/span><span class=\"NormalTextRun SpellingErrorV2Themed SCXW203665371 BCX8\">lat<\/span><span class=\"NormalTextRun SCXW203665371 BCX8\"> pull-down <\/span><span class=\"NormalTextRun SCXW203665371 BCX8\">w<\/span><span class=\"NormalTextRun SCXW203665371 BCX8\">as <\/span><span class=\"NormalTextRun SCXW203665371 BCX8\">identified<\/span><span class=\"NormalTextRun SCXW203665371 BCX8\"> in the ACE-sponsored research as being a good <\/span><span class=\"NormalTextRun SCXW203665371 BCX8\">option<\/span><span class=\"NormalTextRun SCXW203665371 BCX8\"> when targeting the latissimus dorsi, while row<\/span><span class=\"NormalTextRun SCXW203665371 BCX8\">ing<\/span><span class=\"NormalTextRun SCXW203665371 BCX8\"> variations (i.e., inverted row, seated <\/span><span class=\"NormalTextRun SCXW203665371 BCX8\">row<\/span><span class=\"NormalTextRun SCXW203665371 BCX8\"> and bent-over row<\/span><span class=\"NormalTextRun SCXW203665371 BCX8\">) were top choices for the middle traps, <\/span><span class=\"NormalTextRun SCXW203665371 BCX8\">infraspinatus<\/span><span class=\"NormalTextRun SCXW203665371 BCX8\"> and erector spinae.<\/span><\/span><\/p>\n<p class=\"Paragraph SCXW203665371 BCX8\"><span class=\"TextRun SCXW203665371 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW203665371 BCX8\">Murray likes using cable rows because you can\u00a0<\/span><span class=\"NormalTextRun SCXW203665371 BCX8\">modify<\/span><span class=\"NormalTextRun SCXW203665371 BCX8\"> the movement and target different muscles in the back by changing the angle of the attachment.\u00a0<\/span><\/span><span class=\"EOP SCXW203665371 BCX8\" data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<\/div>\n<div class=\"OutlineElement Ltr SCXW203665371 BCX8\">\n<p class=\"Paragraph SCXW203665371 BCX8\"><a class=\"Hyperlink SCXW203665371 BCX8\" href=\"http:\/\/www.instagram.com\/mann.san.gil\" target=\"_blank\" rel=\"noreferrer noopener\"><span class=\"TextRun Underlined SCXW203665371 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW203665371 BCX8\" data-ccp-charstyle=\"Hyperlink\">Mann <\/span><span class=\"NormalTextRun SCXW203665371 BCX8\" data-ccp-charstyle=\"Hyperlink\">San Gil<\/span><\/span><\/a><span class=\"TextRun SCXW203665371 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW203665371 BCX8\">, <\/span><span class=\"NormalTextRun SCXW203665371 BCX8\">who has been an ACE Certified Personal Trainer for 24 years,<\/span> <span class=\"NormalTextRun SCXW203665371 BCX8\">is <\/span><span class=\"NormalTextRun SCXW203665371 BCX8\">a big fan<\/span><span class=\"NormalTextRun SCXW203665371 BCX8\"> of pull-ups. He explains: \u201c<\/span><\/span><span class=\"TextRun SCXW203665371 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW203665371 BCX8\">Unless they are physically incapable of doing so, I train my military service veteran clients to <\/span><span class=\"NormalTextRun SCXW203665371 BCX8\">retain<\/span><span class=\"NormalTextRun SCXW203665371 BCX8\"> their capability to do pull<\/span><span class=\"NormalTextRun SCXW203665371 BCX8\">&#8211;<\/span><span class=\"NormalTextRun SCXW203665371 BCX8\">ups. <\/span><span class=\"NormalTextRun AdvancedProofingIssueV2Themed SCXW203665371 BCX8\">All of<\/span><span class=\"NormalTextRun SCXW203665371 BCX8\"> my physically<\/span> <span class=\"NormalTextRun SCXW203665371 BCX8\">capable gym-based clients are at least trying a dead hang variation as part of their routine<\/span><span class=\"NormalTextRun SCXW203665371 BCX8\">\u2014<\/span><span class=\"NormalTextRun SCXW203665371 BCX8\">maybe <\/span><span class=\"NormalTextRun SCXW203665371 BCX8\">with<\/span><span class=\"NormalTextRun SCXW203665371 BCX8\"> a scapular retraction every now and then<\/span><span class=\"NormalTextRun SCXW203665371 BCX8\">\u2014<\/span><span class=\"NormalTextRun SCXW203665371 BCX8\">to give them an idea that pull<\/span><span class=\"NormalTextRun SCXW203665371 BCX8\">&#8211;<\/span><span class=\"NormalTextRun SCXW203665371 BCX8\">ups might be possible in the future.<\/span><span class=\"NormalTextRun SCXW203665371 BCX8\">\u201d<\/span><\/span><\/p>\n<p class=\"Paragraph SCXW203665371 BCX8\"><span class=\"TextRun SCXW203665371 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW203665371 BCX8\">San Gil also\u00a0<\/span><span class=\"NormalTextRun SCXW203665371 BCX8\">believe<\/span><span class=\"NormalTextRun SCXW203665371 BCX8\">s that<\/span><span class=\"NormalTextRun SCXW203665371 BCX8\"> people should pay more attention to working out their posterior chain <\/span><span class=\"NormalTextRun SCXW203665371 BCX8\">in general <\/span><span class=\"NormalTextRun SCXW203665371 BCX8\">and do rowing<\/span><span class=\"NormalTextRun SCXW203665371 BCX8\">&#8211;<\/span><span class=\"NormalTextRun SCXW203665371 BCX8\">type resistance exercises more.<\/span><span class=\"NormalTextRun SCXW203665371 BCX8\"> He particularly likes barbell bent-over rows.\u00a0<\/span><\/span><span class=\"EOP SCXW203665371 BCX8\" data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<\/div>\n<div class=\"OutlineElement Ltr SCXW203665371 BCX8\">\n<p class=\"Paragraph SCXW203665371 BCX8\"><strong><span class=\"TextRun SCXW203665371 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW203665371 BCX8\">Final Thoughts<\/span><\/span> <\/strong><\/p>\n<p class=\"Paragraph SCXW203665371 BCX8\"><strong><span class=\"TextRun Highlight SCXW203665371 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW203665371 BCX8\">Clearly, variety<\/span><span class=\"NormalTextRun SCXW203665371 BCX8\"> of movement is essential when it comes to training the back.<\/span><\/span><\/strong><span class=\"TextRun SCXW203665371 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW203665371 BCX8\"> According to the ACE-sponsored research, a training program for the back <\/span><span class=\"NormalTextRun SCXW203665371 BCX8\">that<\/span> <span class=\"NormalTextRun SCXW203665371 BCX8\">include<\/span><span class=\"NormalTextRun SCXW203665371 BCX8\">s<\/span><span class=\"NormalTextRun SCXW203665371 BCX8\"> bent-over rows and I-Y-T raises, as well as pull-ups<\/span><span class=\"NormalTextRun SCXW203665371 BCX8\"> or <\/span><span class=\"NormalTextRun SCXW203665371 BCX8\">chin-ups<\/span><span class=\"NormalTextRun SCXW203665371 BCX8\">, is <\/span><span class=\"NormalTextRun SCXW203665371 BCX8\">both effective and<\/span><span class=\"NormalTextRun SCXW203665371 BCX8\"> grounded in evidence<\/span><span class=\"NormalTextRun SCXW203665371 BCX8\">. <\/span><span class=\"NormalTextRun SCXW203665371 BCX8\">Also, consider adding our expert recommendations to your repertoire. Check out these links to learn how to perform each movement or share them with your clients:<\/span><\/span> <\/p>\n<\/div>\n<\/div>\n<p><script async src=\"\/\/www.instagram.com\/embed.js\"><\/script><br \/>\n<br \/><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/www.acefitness.org\/resources\/pros\/expert-articles\/8944\/a-back-to-school-program-an-evidence-based-approach-to-training-the-back\/?DCMP=RSSace-insights-blog\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>A resistance-training session focused on the back has to cover a lot of real estate, from the traps and lats to the erector spinae. And, given the wide range of functions and movements that these muscles are responsible for, it\u2019s no surprise that every experienced exerciser has their favorite ways to target the back. August &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-14814","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.8 - aioseo.com -->\n\t<meta name=\"description\" content=\"A resistance-training session focused on the back has to cover a lot of real estate, from the traps and lats to the erector spinae. And, given the wide range of functions and movements that these muscles are responsible for, it\u2019s no surprise that every experienced exerciser has their favorite ways to target the back. 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