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Back Training

A strong back changes both how you look and how you move. Good back training is not just pulling hard; it is knowing whether you are trying to train lats, upper back, or the whole pulling chain, then choosing the path and grip that make the target muscle do the work.

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How To Use This Hub

Rows, pulldowns, pullovers, chest-supported work, and machine variations can all earn a place. The mistake is turning every back exercise into the same movement with a different handle. Control the stretch, own the contraction, and let the shoulder blades and elbows move the way the exercise demands.

Use this hub for Ken’s lessons on rows, lat work, pulldowns, grip choices, and the form details that help your back grow instead of your arms simply getting tired.

What To Do First

  • Include both vertical and horizontal pulling.
  • Match elbow path to the area you want to bias.
  • Use straps if grip limits the target muscle.
  • Control the stretch instead of rushing every rep.

Common Mistakes

  • Turning rows into lower-back swings.
  • Using biceps more than back because the path is off.
  • Doing endless variations without progressing the basics.
  • Ignoring scapular control and range.

Frequently Asked Questions

What are the best exercises for back width?

Pulldowns and other lat-biased pulls are useful when the elbow path and torso angle actually target the lats.

Do rows train lats or upper back?

They can train either depending on grip, elbow path, torso angle, and intent.

Why do I feel back exercises mostly in my arms?

Usually because load, grip, path, or setup is preventing the back from being the prime mover.

Related Topic Hubs

Keep building the full picture with the closest related guides.

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Best Ken Lessons For This Topic

Selected from Ken's full video archive based on title, description, and topical fit.

Standing skinny pull downs leaning back, give you more mobility to flex the lats during the pulldownBack Training
Standing skinny pull downs leaning back, give you more mobility to flex the lats during the pulldown
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Reverse facing pull down with your back arched are a great way to isolate your lats #workoutBack Training
Reverse facing pull down with your back arched are a great way to isolate your lats #workout
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Straight arm cable, pull downs on an incline bench are an amazing way to work your lats #back #musclBack Training
Straight arm cable, pull downs on an incline bench are an amazing way to work your lats #back #muscl
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Close, grip pull downs off of an incline bench are a great way to develop width in your back #latsBack Training
Close, grip pull downs off of an incline bench are a great way to develop width in your back #lats
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Wide grip cable, crossover pulldown are a great way to pop the lats #back #backworkout #fit #motivatBack Training
Wide grip cable, crossover pulldown are a great way to pop the lats #back #backworkout #fit #motivat
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THE KING OF LAT WIDTH WIDE GRIP PULLDOWNS #workout #lats #motivation #BACK #muscleBack Training
THE KING OF LAT WIDTH WIDE GRIP PULLDOWNS #workout #lats #motivation #BACK #muscle
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Standing back pulldowns with a skinny handle are a great way to isolate the lats for max width.Back Training
Standing back pulldowns with a skinny handle are a great way to isolate the lats for max width.
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If you’re trying to really isolate your lats, try straight arm pull downs #muscle #motivationBack Training
If you’re trying to really isolate your lats, try straight arm pull downs #muscle #motivation
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For a very effective focused way to really finish off your lats try these triangle pull downsBack Training
For a very effective focused way to really finish off your lats try these triangle pull downs
Open lesson →
Try these reverse incline cable pull downs to really work lat width especially lower lats #workoutBack Training
Try these reverse incline cable pull downs to really work lat width especially lower lats #workout
Open lesson →
If you’re trying to target your lower lats, try these cable pull downs leaning on an inclined bench.Back Training
If you’re trying to target your lower lats, try these cable pull downs leaning on an inclined bench.
Open lesson →
Wide grip rows are great for working upper back thickness. Make sure you’re pullingBack Training
Wide grip rows are great for working upper back thickness. Make sure you’re pulling
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Standing double handled cable pull downs are an amazing way to really isolate your back.Back Training
Standing double handled cable pull downs are an amazing way to really isolate your back.
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Next Time you do, your lat pull downs, stand up and lean back slightly for a great angleBack Training
Next Time you do, your lat pull downs, stand up and lean back slightly for a great angle
Open lesson →
To really hit your lat try these cable crossover lat pulldown one arm at a time. #back #workoutBack Training
To really hit your lat try these cable crossover lat pulldown one arm at a time. #back #workout
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OLD SCHOOL VS SCIENCE PART II LAT PULLDOWN EPISODE #workout #motivation #muscle #workouttips #latsBack Training
OLD SCHOOL VS SCIENCE PART II LAT PULLDOWN EPISODE #workout #motivation #muscle #workouttips #lats
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Forward leaning lat pulldowns are a great way to target your lower lats #workouttipsBack Training
Forward leaning lat pulldowns are a great way to target your lower lats #workouttips
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If you’re really trying to isolate your lats, try these side sitting underhand gripped pulldowns.Back Training
If you’re really trying to isolate your lats, try these side sitting underhand gripped pulldowns.
Open lesson →
If you’re trying to target your lower lats, try these lat pulldowns lying face down on the inclineBack Training
If you’re trying to target your lower lats, try these lat pulldowns lying face down on the incline
Open lesson →
Leaning forward slightly while doing your lat pulldowns will help to target the lower lats #workoutBack Training
Leaning forward slightly while doing your lat pulldowns will help to target the lower lats #workout
Open lesson →
Leaning cable straight arm pulldowns using a rope are a great way to really target the latsBack Training
Leaning cable straight arm pulldowns using a rope are a great way to really target the lats
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Cable straight arm pulldowns on a dual stack are a great way to really isolate the lats #workoutBack Training
Cable straight arm pulldowns on a dual stack are a great way to really isolate the lats #workout
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Try these partial straight arm cable PULLDOWNS to really keep constant contraction on the lats.Back Training
Try these partial straight arm cable PULLDOWNS to really keep constant contraction on the lats.
Open lesson →
If you’re looking for a great way to isolate your lats, try this standing underhand grip pulldownBack Training
If you’re looking for a great way to isolate your lats, try this standing underhand grip pulldown
Open lesson →
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