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Ken Hoyer Training Library

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Search Ken Hoyer’s full BPF Virtual training archive with 4,500+ workout, nutrition, fat-loss, muscle-building, home-workout, and fitness-after-40 lessons. Start with a topic hub, open a video lesson, then use the free AI app or coaching path to turn the advice into a plan.

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All (4659)Arm Training (698)Back Training (915)Cardio & Conditioning (41)Chest Training (242)Core Training (26)Exercise Form & Muscle Building (426)Fitness After 40 (586)Leg Training (437)Mindset & Consistency (77)Nutrition & Fat Loss (705)Recovery & Mobility (125)Shoulder Training (359)Strength Training (22)

Showing 541–600 of 915 videos in Back Training.

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.
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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One arm machine chest press, sitting slightly sideways, is an incredible way to isolate one pecBack Training
One arm machine chest press, sitting slightly sideways, is an incredible way to isolate one pec
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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Underhand grip cable rows allow for maximum rhomboid contraction. Keep your chest upBack Training
Underhand grip cable rows allow for maximum rhomboid contraction. Keep your chest up
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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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
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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For a great way to work back thickness try these Smith machine bent over Rows using a cable row handBack Training
For a great way to work back thickness try these Smith machine bent over Rows using a cable row hand
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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If done properly resistance bands can be an extremely effective way of isolating whatever muscleBack Training
If done properly resistance bands can be an extremely effective way of isolating whatever muscle
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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Seated cable crossovers are a very effective way to isolate the pecs. Keep your chest upBack Training
Seated cable crossovers are a very effective way to isolate the pecs. Keep your chest up
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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If you’re looking for maximum muscle hypertrophy, strict isolated form will always win out over heavBack Training
If you’re looking for maximum muscle hypertrophy, strict isolated form will always win out over heav
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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To squeeze out every last little bit of contraction you can get, try these resistance band rowsBack Training
To squeeze out every last little bit of contraction you can get, try these resistance band rows
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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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
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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One armed cable rows are a very effective way to work back thickness with maximum focus. #Back #pumpBack Training
One armed cable rows are a very effective way to work back thickness with maximum focus. #Back #pump
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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To focus in on the lats, a little more effectively try theseBack Training
To focus in on the lats, a little more effectively try these
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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Resistance bands are a great tool in helping you learn how to isolate a muscle.Back Training
Resistance bands are a great tool in helping you learn how to isolate a muscle.
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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Throwing around heavyweights isn’t always the answer sometimes finesse will give you more resultsBack Training
Throwing around heavyweights isn’t always the answer sometimes finesse will give you more results
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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Concentration curls using a resistance band are a great way to really isolate the bicepBack Training
Concentration curls using a resistance band are a great way to really isolate the bicep
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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Seated cable tricep extensions using a rope as your handle is a very effective way to really isolateBack Training
Seated cable tricep extensions using a rope as your handle is a very effective way to really isolate
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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Try these triangle side laterals with a resistance band. This configuration allows for a doubleBack Training
Try these triangle side laterals with a resistance band. This configuration allows for a double
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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One arm rows on the T-Bar are a great alternative to dumbbell rows. Sometimes switching things upBack Training
One arm rows on the T-Bar are a great alternative to dumbbell rows. Sometimes switching things up
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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T-Bar rows using cable handles as your handles are a very effective way for developing back thicknesBack Training
T-Bar rows using cable handles as your handles are a very effective way for developing back thicknes
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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To really isolate your lat for width try these side sitting one arm lat pulldowns. #backworkoutBack Training
To really isolate your lat for width try these side sitting one arm lat pulldowns. #backworkout
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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The 3 Key Priorities for Maximizing Muscle Growth #protein #intensity #caloriesBack Training
The 3 Key Priorities for Maximizing Muscle Growth #protein #intensity #calories
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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Resist the urge to just throw around the weight while doing shrugs. Treated like any other body partBack Training
Resist the urge to just throw around the weight while doing shrugs. Treated like any other body part
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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Behind the back Smith machine, calve raises are a very effective way to work your calves #calvesBack Training
Behind the back Smith machine, calve raises are a very effective way to work your calves #calves
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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Kneeling cable curls using your power straps as handles is an amazing way to isolate your bicepsBack Training
Kneeling cable curls using your power straps as handles is an amazing way to isolate your biceps
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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Overhead cable tricep extensions on a platform are an absolutely amazing way to work your triceps.Back Training
Overhead cable tricep extensions on a platform are an absolutely amazing way to work your triceps.
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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If you’re trying to work on lat width try these lying double cable wide pull downs to do just thatBack Training
If you’re trying to work on lat width try these lying double cable wide pull downs to do just that
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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Kettlebell rows are great for overall back conditioning, especially back thickness #rowsBack Training
Kettlebell rows are great for overall back conditioning, especially back thickness #rows
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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Reverse pull downs using a rope as your handle is a great way to be able to focus in on the contractBack Training
Reverse pull downs using a rope as your handle is a great way to be able to focus in on the contract
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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For a great combination of power and finesse for your back thickness try thisBack Training
For a great combination of power and finesse for your back thickness try this
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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One arm tricep kickbacks using it resistance band is an amazing way to pump the tricepBack Training
One arm tricep kickbacks using it resistance band is an amazing way to pump the tricep
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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Close grip tricep presses on the chest machine using a lat pulldown bar as your handle for that gripBack Training
Close grip tricep presses on the chest machine using a lat pulldown bar as your handle for that grip
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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One arm leaning resistance band side laterals, are an amazing way to increase your range of motionBack Training
One arm leaning resistance band side laterals, are an amazing way to increase your range of motion
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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The Fat That Burns Fat: Harnessing Brown Fat with Green Tea #brownfat #greenteaBack Training
The Fat That Burns Fat: Harnessing Brown Fat with Green Tea #brownfat #greentea
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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One arm pulldowns with a resistance band is a great way to isolate the lat. The band allows for…Back Training
One arm pulldowns with a resistance band is a great way to isolate the lat. The band allows for…
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
Open lesson →
My personal favorite back width exercise is the standing skinny grip pulldownBack Training
My personal favorite back width exercise is the standing skinny grip pulldown
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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Using your power straps as handles when doing upright rows allows for more free range of motion.Back Training
Using your power straps as handles when doing upright rows allows for more free range of motion.
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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Try these decline crossovers using your Infiniti straps as handles leaning on a platformBack Training
Try these decline crossovers using your Infiniti straps as handles leaning on a platform
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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The Benefits of Protein Supplementation for Muscle Growth and Strength #protein #muscle #strengthBack Training
The Benefits of Protein Supplementation for Muscle Growth and Strength #protein #muscle #strength
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
Open lesson →
One arm concentration curls using a resistance band are amazing for bicep Isolation andcontraction.Back Training
One arm concentration curls using a resistance band are amazing for bicep Isolation andcontraction.
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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To stimulate more muscular growth accentuate the eccentric portion of your liftBack Training
To stimulate more muscular growth accentuate the eccentric portion of your lift
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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The Essential Amino Acid for Muscle Growth: Leucine #leucine #growth #muscle #mtorBack Training
The Essential Amino Acid for Muscle Growth: Leucine #leucine #growth #muscle #mtor
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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Seated cable rows using a resistance band as your handle is a great way to focus on your back thickBack Training
Seated cable rows using a resistance band as your handle is a great way to focus on your back thick
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
Open lesson →
Kneeling one arm cable rows on an incline bench, using a resistance band as a handle for backBack Training
Kneeling one arm cable rows on an incline bench, using a resistance band as a handle for back
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
Open lesson →
For a little variety, try your dumbbell press using a cable row handle Back Training
For a little variety, try your dumbbell press using a cable row handle 
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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Try this variation of the dip to isolate your tricep even more #triceps #dips #workoutBack Training
Try this variation of the dip to isolate your tricep even more #triceps #dips #workout
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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Going to failure with good form is key for maximum muscular growth #growth #maxmuscle #muscleBack Training
Going to failure with good form is key for maximum muscular growth #growth #maxmuscle #muscle
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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Incline cable pushdowns, using your power straps as handles, is an excellent way to isolate triceps.Back Training
Incline cable pushdowns, using your power straps as handles, is an excellent way to isolate triceps.
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
Open lesson →
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
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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To fully engage the lats, make sure you’re arching your back with your chest up throughout the wholeBack Training
To fully engage the lats, make sure you’re arching your back with your chest up throughout the whole
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
Open lesson →
Cable crossovers using your Infiniti straps as handles are an amazing way to isolate your pecs #workBack Training
Cable crossovers using your Infiniti straps as handles are an amazing way to isolate your pecs #work
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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Try these hammer curls using your cable row handle and a kettle bell to You’re work your forearmsBack Training
Try these hammer curls using your cable row handle and a kettle bell to You’re work your forearms
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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How Sunlight Boosts Muscle Growth #sun #d3 #vitamind #muscleBack Training
How Sunlight Boosts Muscle Growth #sun #d3 #vitamind #muscle
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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Try using cable crossover handles when doing lat pulldowns if you’re looking for a little more freeBack Training
Try using cable crossover handles when doing lat pulldowns if you’re looking for a little more free
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
Open lesson →
Try these gorilla rows, they are great for back thickness and overall back development.Back Training
Try these gorilla rows, they are great for back thickness and overall back development.
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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If you want to really isolate your biceps Try these seated resistance band curlsBack Training
If you want to really isolate your biceps Try these seated resistance band curls
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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Try these push-ups off of the power plate to really intensify your tricep workoutBack Training
Try these push-ups off of the power plate to really intensify your tricep workout
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
Open lesson →
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.
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
Open lesson →
Bent over dumbbell rows using your cable row handle as a handle is great for back thickness #workoutBack Training
Bent over dumbbell rows using your cable row handle as a handle is great for back thickness #workout
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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The Surprising Risks of Eating Too Much Spinach #oxalates #spinachBack Training
The Surprising Risks of Eating Too Much Spinach #oxalates #spinach
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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Incline cable flies using your Infiniti straps as handles are an amazing way to isolate your upperBack Training
Incline cable flies using your Infiniti straps as handles are an amazing way to isolate your upper
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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Video Library FAQ

What is inside the BPF Virtual video library?

Ken Hoyer's archive covers strength training, fat loss, muscle building, nutrition, exercise form, home workouts, dumbbell workouts, recovery, and fitness after 40.

How should I use these videos?

Start with the closest topic hub, watch the lessons that match your goal, then use the free app or coaching option to turn the information into a structured plan.

Can these videos replace coaching?

The videos are a strong starting point. Coaching is better when you need personal adjustments, form feedback, accountability, or a plan built around your schedule and limitations.

Next step

Start free. Get coached when you are ready.

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