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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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Virtual Personal Training Over 40Fat Loss After 40Build Muscle After 40Shoulder TrainingLeg TrainingBack TrainingChest TrainingArm TrainingCore TrainingNutrition After 40Strength After 40Recovery After 40Protein For Muscle GrowthBeginner WorkoutsHome WorkoutsDumbbell WorkoutsFitness After 40
All (4665)Arm Training (698)Back Training (915)Cardio & Conditioning (41)Chest Training (242)Core Training (26)Exercise Form & Muscle Building (428)Fitness After 40 (586)Leg Training (437)Mindset & Consistency (77)Nutrition & Fat Loss (705)Recovery & Mobility (125)Shoulder Training (363)Strength Training (22)

Showing 661–720 of 915 videos in Back Training.

For that little extra bit of control, try doing your upright rows with a resistance band and kettleBack Training
For that little extra bit of control, try doing your upright rows with a resistance band and kettle
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If you’re looking to really isolate your chest and do crossovers use your infinity straps on elbowsBack Training
If you’re looking to really isolate your chest and do crossovers use your infinity straps on elbows
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For total bicep isolation try these bicep curls using a resistance band and a kettlebellBack Training
For total bicep isolation try these bicep curls using a resistance band and a kettlebell
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Cable tricep extensions on an incline bench are a great way to isolate the triceps.Back Training
Cable tricep extensions on an incline bench are a great way to isolate the 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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Try these straight arm cable pullovers on an incline bench to really work lat width. #lifthardBack Training
Try these straight arm cable pullovers on an incline bench to really work lat width. #lifthard
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Rows on an incline bench in the Smith machine are a great way to work back thickness.Back Training
Rows on an incline bench in the Smith machine are a great way to work back thickness.
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Seated cable extensions using a rope as a handle is a great way to isolate the triceps. #workouttipsBack Training
Seated cable extensions using a rope as a handle is a great way to isolate the triceps. #workouttips
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Incorporating lighter weights into your workout after your heavyset is a key to muscular growthBack Training
Incorporating lighter weights into your workout after your heavyset is a key to muscular growth
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If you’re looking for a great way to finish off your rhomboids after a back workout, try theseBack Training
If you’re looking for a great way to finish off your rhomboids after a back workout, try these
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Next time you do your lat pulldown, try facing away from the pulldown machine and lay atop theBack Training
Next time you do your lat pulldown, try facing away from the pulldown machine and lay atop the
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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Example of drop sets using cable rowsBack Training
Example of drop sets using cable 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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Boost Growth Hormone, Red Blood Cells, and Endurance with Post-Workout Sauna Sessions #saunaBack Training
Boost Growth Hormone, Red Blood Cells, and Endurance with Post-Workout Sauna Sessions #sauna
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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What are the most powerful tips and how to isolate the muscle most effectively?Back Training
What are the most powerful tips and how to isolate the muscle most effectively?
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If you’re looking to totally isolate your pecs, try these incline cable flyes using infinity strapsBack Training
If you’re looking to totally isolate your pecs, try these incline cable flyes using infinity straps
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 to work your brachial radialis, try this retro lift using a lat pulldown bar.Back Training
If you’re looking to work your brachial radialis, try this retro lift using a lat pulldown bar.
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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A little tip to really isolate the biceps is to lead with your wrists when curling, not your knuckleBack Training
A little tip to really isolate the biceps is to lead with your wrists when curling, not your knuckle
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If you’re trying to isolate your lower lats, try these incline face forward lat pulldownsBack Training
If you’re trying to isolate your lower lats, try these incline face forward lat pulldowns
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Overstretching the lat isn’t always the best way for results sometimes you want constant contractionBack Training
Overstretching the lat isn’t always the best way for results sometimes you want constant contraction
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For the ultimate isolation of the tricep, especially the medial head, try these lying reverse gripBack Training
For the ultimate isolation of the tricep, especially the medial head, try these lying reverse grip
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Upright rows using your power straps as handles and a low cable pulley are a great way to workBack Training
Upright rows using your power straps as handles and a low cable pulley are a great way to work
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Cable crossover handles are a great accessory for any back exercise you do.Back Training
Cable crossover handles are a great accessory for any back exercise you do.
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Try these Hercules pull downs if you’re trying to develop lat widthBack Training
Try these Hercules pull downs if you’re trying to develop lat width
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Try these lying curls using your power straps as handles on the cable row machineBack Training
Try these lying curls using your power straps as handles on the cable row machine
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Regulating Estrogen Levels: Tips for Men and Women #estrogen #healthBack Training
Regulating Estrogen Levels: Tips for Men and Women #estrogen #health
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Try using a lat pulldown bar to turn your machine benchpress into a close grip bench press.Back Training
Try using a lat pulldown bar to turn your machine benchpress into a close grip bench press.
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Supercharge Your Coffee with Grass-Fed Beef Gelatin #coffee #gelatin #wrinkles #skin #joints #healthBack Training
Supercharge Your Coffee with Grass-Fed Beef Gelatin #coffee #gelatin #wrinkles #skin #joints #health
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 to target your back a little differently, try this you won’t be sorryBack Training
If you’re looking to target your back a little differently, try this you won’t be sorry
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Standing cable rows Are a great exercise to really focus in on the back. Use moderate weightBack Training
Standing cable rows Are a great exercise to really focus in on the back. Use moderate weight
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Leaning forward, one arm cable rows with an underhand grip is a great way to target the lower latsBack Training
Leaning forward, one arm cable rows with an underhand grip is a great way to target the lower lats
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If you’re looking to work on your back thickness one arm rows are a very safeBack Training
If you’re looking to work on your back thickness one arm rows are a very safe
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What’s the difference between whey protein isolate and whey protein concentrate and when do I takeBack Training
What’s the difference between whey protein isolate and whey protein concentrate and when do I take
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For the ultimate in tricep isolation, try these one arm cable tricep extensions using your strapsBack Training
For the ultimate in tricep isolation, try these one arm cable tricep extensions using your straps
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 leaning underhand grip, short range, pulldownBack Training
If you’re trying to target your lower lats, try these leaning underhand grip, short range, pulldown
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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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If you’re looking to isolate your lats for a deeper contraction, try these one arm machine lat pullBack Training
If you’re looking to isolate your lats for a deeper contraction, try these one arm machine lat pull
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Bent over machine rows are a great way to develop back thickness. Keep your chest up and pullBack Training
Bent over machine rows are a great way to develop back thickness. Keep your chest up and pull
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If you’ve been eating well lately, and you’re still not losing weight here’s what might be happeningBack Training
If you’ve been eating well lately, and you’re still not losing weight here’s what might be happening
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A great way to isolate your triceps is to do your pushdowns with your back against the machineBack Training
A great way to isolate your triceps is to do your pushdowns with your back against the machine
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 to achieve back thickness and back width on the cable row machineBack Training
how to achieve back thickness and back width on the cable row machine
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 a good way to pump up your back at the end of a back workout, try theseBack Training
If you’re looking for a good way to pump up your back at the end of a back workout, 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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The correlation between how long you’ve been lifting consistently and how much intensity you needBack Training
The correlation between how long you’ve been lifting consistently and how much intensity you need
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 to do upright rows most effectively for the trapsBack Training
How to do upright rows most effectively for the traps
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To really isolate the pecs and take the arms out of the movement, try using your Infiniti strapsBack Training
To really isolate the pecs and take the arms out of the movement, try using your Infiniti straps
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 crucial correlation between sleep and metabolism #sleep #metabolismBack Training
The crucial correlation between sleep and metabolism #sleep #metabolism
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take your bicep workout to the next level, try doing some band curls on the powerplate #powerplateBack Training
take your bicep workout to the next level, try doing some band curls on the powerplate #powerplate
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Seated cable side laterals on an incline bench using your power straps as handles are a great wayBack Training
Seated cable side laterals on an incline bench using your power straps as handles are a great way
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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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Try your barbell rows using cable handles as your handles for more neutral hand grip #fitBack Training
Try your barbell rows using cable handles as your handles for more neutral hand grip #fit
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Try these cable flyes using infinity straps around your elbows to really isolate the chest.Back Training
Try these cable flyes using infinity straps around your elbows to really isolate the chest.
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If you want to take your forearm to the next level, do it on the power plate with a kettlebellBack Training
If you want to take your forearm to the next level, do it on the power plate with a kettlebell
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 barbell wrist curls are a great way to really work your forearms. Moderate to heavyBack Training
Behind the back barbell wrist curls are a great way to really work your forearms. Moderate to heavy
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Try these one arm platform cable curls using your power strap as a handle to isolate your bicepsBack Training
Try these one arm platform cable curls using your power strap as a handle to isolate your biceps
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Thumbless skull crushers on an incline bench in the Smith machine are an amazing way to isolateBack Training
Thumbless skull crushers on an incline bench in the Smith machine are an amazing way to isolate
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Bent over Rows on a bench in the Smith machine are very effective way to work your back safely #fitBack Training
Bent over Rows on a bench in the Smith machine are very effective way to work your back safely #fit
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If you want to try something different, try these one arm Rows on a chest press machine with handleBack Training
If you want to try something different, try these one arm Rows on a chest press machine with handle
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Try these leaning platform tricep extensions using your power straps as handles to really isolateBack Training
Try these leaning platform tricep extensions using your power straps as handles 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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One arm standing cable rows, using your power straps as handles, are a great way to finesse backBack Training
One arm standing cable rows, using your power straps as handles, are a great way to finesse back
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Try these to finish off your back workout with an amazing pumpBack Training
Try these to finish off your back workout with an amazing pump
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Always think out of the box if your gym doesn’t have a seated row you could always use your machineBack Training
Always think out of the box if your gym doesn’t have a seated row you could always use your machine
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Try these leaning back shrugs using your infinity straps as handles. This allows for a more neutralBack Training
Try these leaning back shrugs using your infinity straps as handles. This allows for a more neutral
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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.

Use the free fitness app first — free forever, no card required. When you want Ken to review your plan personally, apply for Coaching Hub.

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