Definition
The back is composed of the latissimus dorsi (width), trapezius (upper back and neck), rhomboids (scapular retraction), erector spinae (spinal extension), and smaller stabilizers. A strong back is essential for posture, injury prevention, and performance in every major lift. Train it with horizontal pulls (rows) and vertical pulls (pull-ups/pulldowns).
Real questions
How many back exercises per week?
4–8 direct sets of horizontal pulling and 4–8 sets of vertical pulling, 2–3 times per week.
Should I train back or chest first?
Most people are anterior dominant from sitting. Prioritize back training or alternate which you train first.
Stack with
Put it to work
Coach Foster builds your program around back muscles and the rest of the fundamentals, shaped to your body and your week.