Back exercises

Bird dog

A calm, steady move that teaches your core to keep you stable while your arms and legs move — brilliant for be…

Superman hold

Lie face down and lift your arms and legs to hold the superman shape — the back-of-body counter to all those c…

Scorpion kicks

From face down, kick one leg up and across — a mobility-meets-core move that opens the hips.

Superman pulses

The superman hold with small pulses — lift your arms and legs and pulse for the muscles down your back.

Good morning

A standing hip hinge that stretches and strengthens the back of your legs — go light and slow to feel it.

Superman swimmers

Lift into a superman and flutter your arms and legs like you're swimming — great for the whole back of your bo…

YTW raises

Lying face down, raise your arms into a Y, then a T, then a W — a brilliant fix for posture and the small musc…

Dumbbell good morning

A hip hinge with a dumbbell held at your chest — stretches and strengthens the back of your legs. Go light and…

Dumbbell hinge to upright row

A hip hinge that flows into an upright row as you stand — hits the whole back of your body and your shoulders…

Dumbbell suitcase deadlift

Deadlift a dumbbell from beside each foot like picking up a suitcase — great for grip, core and a strong hinge…

Shoulder shrugs

Shrug the dumbbells straight up — builds the traps at the top of your back and shoulders.

Dumbbell high pulls

Pull the dumbbells up toward your chin with your elbows leading — builds the shoulders and upper back.

Dumbbell bent-over row

Hinge forward and row the dumbbells to your ribs — the main builder for a strong back.

Single-arm bent-over row

A row one arm at a time, braced on a bench — lets you focus on each side of your back.

Reverse grip dumbbell row

A bent-over row with palms facing forward — hits the back with a bit more bicep involvement.

Pulsing rows

A bent-over row held with small pulses — keeps constant tension on your back.

Dumbbell pullbacks

Hinge forward and pull the dumbbells back past your hips — works the back and rear shoulders.

Bent-over rear delt fly

Hinge forward and raise the dumbbells out to the sides — targets the often-neglected rear shoulders.

Renegade row

A row from a plank on the dumbbells — builds the back while your core fights to keep you steady.

Farmer's walk

Carry heavy dumbbells and walk tall — brilliant for grip, core and your whole body. Deceptively simple.

Kettlebell bird dog drag

A bird dog position dragging a kettlebell across underneath — a serious anti-rotation challenge for your core.

Kettlebell farmer's walk

Carry a kettlebell in each hand and walk tall — brilliant for grip, core and your whole body.

Single-arm kettlebell deadlift

Deadlift a kettlebell with one hand — hinge down and stand tall, with your core fighting to keep you square.

Kettlebell swing

The classic kettlebell swing — a powerful hip snap that sends the bell up to chest height. Brilliant for your…

Kettlebell upright row

Pull a kettlebell straight up toward your chin with your elbows leading — builds the shoulders and upper back.

Kettlebell hinge to upright row

A hip hinge flowing into an upright row as you stand — hits the whole back of your body and your shoulders in…

Alternating bent-over kettlebell row

A bent-over row with two kettlebells, rowing one at a time — builds a strong back with a bit of core work to s…

Kettlebell good morning

A hip hinge with a kettlebell held at your chest — stretches and strengthens the back of your legs.