Need Help? Customer Support

Back

Latest in Back

Back and Biceps? No, DTP Extreme Giant Set Back and Biceps!
Programs

Back and Biceps? No, DTP Extreme Giant Set Back and Biceps!

Annihilate your back and biceps with this intense workout from Week 11 of Kris Gethin's 12-Week Muscle-Building Trainer. May 04, 2018 2 min read
Blast Your Back In 10 Minutes
Work

Blast Your Back In 10 Minutes

When time is running short, try this quick and heavy circuit to target every muscle in your back in only 10 minutes. April 24, 2018 4 min read
The Fourth Powerlift: Your Gateway To Massive Gains
Exercises

The Fourth Powerlift: Your Gateway To Massive Gains

The bent-over row was the number-one way to break powerlifting records until it fell out of fashion. Now, it's time to bring it back to its rightful place alongside squats, deadlifts, and benches. April 17, 2018 4 min read
Unlock Your Lat Growth With 1 Move!
Exercises

Unlock Your Lat Growth With 1 Move!

Chest and arms are great, but the hallmark of hugeness is lats wide enough to blot the sun. Unlock tremendous growth with this one simple move. March 22, 2018 2 min read
4 Lower-Back Exercises For Desk Jockeys
Exercises

4 Lower-Back Exercises For Desk Jockeys

If you're like the millions of people who spend eight hours a day sitting on your ass, the muscles in your lower back—and in your core, hips, and butt—take a quiet but serious beating. Here's how sitting down all day screws up your body, and what to do about it. March 07, 2018 4 min read
The Workout That Builds A 3D Back
Work

The Workout That Builds A 3D Back

For tips on refining your back, look elsewhere. This "mass grab" workout from Lawrence Ballenger is all about building ridiculous size. February 28, 2018 7 min read
4 Secret Weapons For A Killer Deadlift
Exercises

4 Secret Weapons For A Killer Deadlift

Deadlifts have been called the single best bodybuilding exercise and crowned as the "King of Mass Builders." It takes a lot of muscle to do them, but they're not something you want to just muscle through. Five experts chime in on how to do deadlifts the right way. February 15, 2018 3 min read
4 Back Strategies Doomed To Fail
Training

4 Back Strategies Doomed To Fail

Sometimes knowing what not to do is the most important lesson. If you want to build huge lats and traps that turn heads, avoid these four misguided back attack strategies. February 08, 2018 3 min read
10 Best Bodyweight Exercises To Train Your Core
Exercises

10 Best Bodyweight Exercises To Train Your Core

Strengthen your abdominal and lower-back muscles anywhere with these essential bodyweight moves. November 28, 2017 5 min read
The Beasts-Only Back Workout
Work

The Beasts-Only Back Workout

Lightweights need not apply. If you're a beast and a master of iron, this back workout is for you. November 27, 2017 3 min read
Master The 4 Rules Of Back Specialization
Build Muscle

Master The 4 Rules Of Back Specialization

Whether you're stepping onstage, chasing bigger numbers, or rounding out your physique, if you want a big back, you'd better know the rules for building one. November 06, 2017 2 min read
The Easiest Way To Improve Your Squat And Save Your Back
Exercises

The Easiest Way To Improve Your Squat And Save Your Back

Whether your goals are athletic or aesthetic, squatting big weight is a common goal. Unfortunately, squat-related injuries are also common. Learn which two exercises can significantly improve your squat and decrease your risk of injury. October 13, 2017 3 min read
The Back Workout You'll Feel Till Next Week
Work

The Back Workout You'll Feel Till Next Week

The chest might have its own weekly holiday and the arms have an emoji dedicated to them, but what separates the true champions of lifting from everyone else is back development. October 12, 2017 3 min read
Sculpt A Strong And Beautiful Back
Work

Sculpt A Strong And Beautiful Back

A well-built back is appealing to many, so impress 'em coming and going with RSP Nutrition-sponsored athlete Hannah Eden's 25-minute back-blasting workout. September 15, 2017 6 min read
Build Your Classic V-Taper
Work

Build Your Classic V-Taper

With Olympia glory in his sights, classic physique competitor Sadik Hadzovic shares his secrets for building a dominating back ready to bring home the gold. September 06, 2017 4 min read
Showtime Back Workout
Work

Showtime Back Workout

This is the perfect back workout when you're getting ready for a photo shoot or contest, helping you lean out while retaining muscle tissue. August 30, 2017 4 min read
Craig Capurso's 45,000-Pound Pull Challenge!
Work

Craig Capurso's 45,000-Pound Pull Challenge!

Think you've got what it takes to lift multiple tons in a single workout? Then step up to the bar. August 29, 2017 4 min read
Load More
Try This UFC Fighter's Back-And-Biceps Workout
Work

Try This UFC Fighter's Back-And-Biceps Workout

Fast-talking, hard-working Sage Northcutt makes this workout look easy. But when you try this routine yourself, you'll wonder what this young cage fighter is smiling about. August 28, 2017 2 min read
Poor Posture? Try Yoga!
Yoga

Poor Posture? Try Yoga!

Posture problems can lead to a host of serious health issues, not to mention nagging neck and back pain. These five yoga poses can go a long way toward addressing the issue. August 21, 2017 3 min read
The 5 Best Back Machines For Maximum Growth
Exercises

The 5 Best Back Machines For Maximum Growth

Want larger lats? Machines may be just what you've been looking for. August 06, 2017
Strong Foundations: Why You Should Strengthen Your Core Muscles
Exercises

Strong Foundations: Why You Should Strengthen Your Core Muscles

If you struggle with some of your lifts, a weak core may be at the "core" of the problem. Learning how to target and strengthen your core's muscle fibers will benefit you both in and out of the gym! August 01, 2017
You're Not Doing Slow Negatives On These Moves. You Should Be!
Exercises

You're Not Doing Slow Negatives On These Moves. You Should Be!

Using slow negatives and unique body positioning is the secret to building a show-stopping physique. Just ask rising fitness star Julian "The Quad Guy" Smith. July 27, 2017
3 Tips To Beat That Hunchback
Exercises

3 Tips To Beat That Hunchback

If modern life is bending you in half, you don't have to stand there and take it. Own your posture and improve your lifts, starting now. July 26, 2017
NFL Pro Bowler Brian Orakpo's Upper-Body Workout
Work

NFL Pro Bowler Brian Orakpo's Upper-Body Workout

A Herculean upper body is a job requirement for Tennessee Titan linebacker Brian Orakpo. But Brian doesn't spend all his time "clangin' and bangin'" at the gym. Check out his surprising outdoor upper-body routine. July 18, 2017
3 Gethin-Approved Back-Training Machine Hacks
Exercises

3 Gethin-Approved Back-Training Machine Hacks

Stop sleepwalking through your back training. Open your mind to a gym full of possibilities, and you'll be up a shirt size in no time! June 28, 2017
3 Exercises To Bulletproof You Against Lower-Back Pain
Exercises

3 Exercises To Bulletproof You Against Lower-Back Pain

If lower-back pain is part of your life, you can take comfort that you're in the majority. But what kind of comfort is that? Take control of your body and make room in your workout for these three crucial moves from a coach who's been there! June 26, 2017
The Back Day Motivation You Didn't Know You Needed
Work

The Back Day Motivation You Didn't Know You Needed

Few lifters can make a two-movement workout feel like must-see TV. But Evan Centopani can. Go deep into this elite bodybuilder's mind before your next training session! June 25, 2017
Are You Tough Enough For Jamie Eason's Classic Back-And-Biceps Routine?
Women's Work

Are You Tough Enough For Jamie Eason's Classic Back-And-Biceps Routine?

Is your back and biceps routine no big deal? This one is. Test yourself against a classic routine from one of our favorite fitness icons! June 22, 2017 1 min read
The 6 Grittiest Back Exercises You're Not Doing
Exercises

The 6 Grittiest Back Exercises You're Not Doing

Take your back training to the next level with these lifter-tested, coach-approved variations. Get bigger, stronger, and wider, and never look back! June 19, 2017 6 min read
Get Thicker And Wider: The Hardcore Chest-And-Back Workout
Work

Get Thicker And Wider: The Hardcore Chest-And-Back Workout

When these two Animals hit the gym, they wear knee sleeves for elbow sleeves. To build that kind of upper-body mass, all you need is big volume, a big appetite, and a serious tolerance for pain. May 29, 2017
5 Lat Pull-Down Variations For An Impressive Physique
Exercises

5 Lat Pull-Down Variations For An Impressive Physique

Bored with your back workout? Here are 5 variations you need to try ASAP! May 15, 2017
4 Crucial Upgrades To Upper-Body Mass-Building Classics
Exercises

4 Crucial Upgrades To Upper-Body Mass-Building Classics

It's time to update the lifting textbook! These variations of chest presses, pull-ups, dips, rows, and pull-overs are stronger, safer, and harder to screw up than the originals. Prepare to have your mind blown! May 15, 2017
How The Rock Starts His Leg Day
Training

How The Rock Starts His Leg Day

Want to lift like The Rock? Here's what you need to do. May 10, 2017
4 Back Exercises Even The Pros Fear
Exercises

4 Back Exercises Even The Pros Fear

Bulging biceps are cool, but when it comes to big muscles there's nothing as impressive as a back Hercules himself would be jealous of. Here are four exercises that will get you a massive V-taper fast! May 07, 2017
Load More
8 Insider Tips To Build Your Ultimate Traps!
Training

8 Insider Tips To Build Your Ultimate Traps!

Trapezius muscles can be really stubborn when it comes to growth, so you need to make some smart changes to how you train them. Here are eight great ways to make growth happen! April 27, 2017
The Gritty Workout Your Upper Body Needs
Work

The Gritty Workout Your Upper Body Needs

Are you constantly chasing down new exercises to fill out your workouts? There's a better way! Take the classics and make them feel brand new with these simple tweaks. October 24, 2016
Shrink Your Workout, Grow Your Chest And Back
Work

Shrink Your Workout, Grow Your Chest And Back

Supersize your upper-body training with this efficient superset workout! July 23, 2016
10 Best Muscle-Building Back Exercises!
Exercises

10 Best Muscle-Building Back Exercises!

Not sure which exercises to select on back day? Check out our list of the 10 best back builders and get ready to grow! July 17, 2016
Chad Hollmer's Wide-Back, Boulder-Shoulder Workout
Work

Chad Hollmer's Wide-Back, Boulder-Shoulder Workout

Build strength and an impressive V-taper with Chad Hollmer's killer back-and-shoulder workout! October 06, 2015 4 min read
Jay Cutler's Toughest-Ever Back Work!
Work

Jay Cutler's Toughest-Ever Back Work!

To overcome eight-time Mr. Olympia Ronnie Coleman, Jay needed to bring up his back. Here are the twin workouts that helped him beat the world's best at his own game! December 22, 2014 9 min read
Back Training: What Exercises Do You Need To Perform?
Exercises

Back Training: What Exercises Do You Need To Perform?

Training style and workouts should be rotated through out the year for variety of exercises and also for different goals. September 14, 2004 7 min read