Back Exercise and Pulling Progressions

This course discusses variations, progressions, and regressions of back exercises (a.k.a. lats exercises, pulling exercises, pulling strength workouts, pull day workout plans, etc.). This includes variations of pull-ups (wide grip pull-ups and narrow grip pull-ups), bent-over rows, horizontal pulling exercises, and upper back and posterior shoulder exercises. Additionally, this course includes recommendations for the best pulling exercises for individuals complaining of shoulder pain, the optimal position for the scapula (shoulder blade) during various vertical pulling movements, and using back exercises to aid in improving muscle imbalance.

Additionally, this course covers the functional anatomy of pulling exercises, including the contribution of shoulder extensors (e.g. latissimus dorsi), shoulder muscles (e.g. posterior deltoid), scapula muscles (e.g. rhomboids), upper arm muscles (e.g. biceps brachii), and core muscles (e.g. transverse abdominis). More advanced anatomical considerations include the contribution of core subsystems (e.g. posterior oblique subsystem ) and the use of pushing during neuromuscular re-education (a.k.a. integration exercises). Further, this course is built from a systematic research review, and pre-approved for credits toward the Certified Personal Trainer (CPT) Certification, and continuing education credits for movement professionals (personal trainers, fitness instructors, physical therapists, athletic trainers, massage therapists, chiropractors, occupational therapists, etc.).

We hope this course inspires the inclusion of pulling exercises for all goals in fitness, performance, and physical rehabilitation; for example, increasing back muscle mass, strength when pulling, and/or posterior oblique subsystem integration during corrective exercise programs.

Additional Progression Courses

Strength Progressions

• Chest Exercise and Pushing Progressions
• Shoulder Exercise and Pressing Progressions
• Leg Exercise and Triple Extension Progressions
• Deadlift Exercise Progressions
• Total Body Exercise and Integrated Progressions

Core Progressions

• Quadruped and Progressions
• Plank and Side Plank Progressions
• Glute Bridge and Progressions
• Wood Chop Exercise Progressions

Power Progressions

• Power Training: Upper Body and Total Body Exercise
• Power Training: Lower Body Exercise

Sample Progression: Suspended Row

General:

• Equipment: Fixed Bar to Straps (E.G. TRX) to Rope
• Load: Bent leg to straight leg, or more vertical to more horizontal body position

Potential Progression:

1. Bilateral sagittal plane suspended barbell row on both legs
2. Bilateral sagittal plane suspended barbell row on one leg
3. Bilateral sagittal plane suspended barbell row with both legs on ball
4. Bilateral sagittal plane suspended barbell row with one leg on ball
5. Unilateral sagittal plane suspended barbell row with both legs
6. Bilateral suspension straps/rings row on both legs
7. Bilateral suspension straps/rings row on one leg
8. Bilateral suspension straps/rings row with both legs on a ball
9. Bilateral suspension straps/rings row with one leg on a ball
10. Unilateral suspension row on both legs
11. Unilateral suspension row on one leg
12. Bilateral rope row on both legs
13. Unilateral eccentric, bilateral concentric rope row on both legs
14. Unilateral rope row on both legs
15. Dynamic rope row of both legs

Sample Program

Routine 1 (Month 1)

Goal: Upper Body Strength Endurance/Stability

Acute Variables:

• Goal: Upper Body Strength/Endurance and Stability
• Load: Lighter (60-75% of 1-RM)
• Reps/set: 12-20 reps
• Sets/exercise (circuits): 1-4 circuits
• Rest between exercises: 60 seconds (note, exercise performed in circuit)
• Training Time: 20 – 45 minutes (excluding warm-up).

Endurance/Stability Circuit Routine:

• Chest: Stability Ball Push Up
• Back: Chaos Row
• Shoulders: Cable PNF Carry Away
• Back/Arms: Prone Stability Ball Row to Tricep Extension

Routine 2 (Month 2)

Goal: Upper Body Hypertrophy (Strength/Stability Supersets)

Acute Variables:

• Load: Moderate (75-90% 1-RM)/Light (60-75% 1-RM)
• Reps/set: 6-12/6-12
• Sets/exercise (or circuits): 1-4 circuits
• Rest between exercises: 30 seconds
• Rest between sets: 3 minutes (alternatively, can be performed in a circuit)
• Training time: 20 – 60 minutes (excluding warm-up).

Strength/Stability Super-sets Routine:

• Chest: Incline Bench Press and Asymmetrical Dumbbell Press on Ball
• Back: Kneeling Cable Pull Down and Rope Row
• Shoulders: Curl & Press and Single Leg Unilateral Abduction with External Rotation

Caption: A rope row