1. Quadruped dumbbell row

This exercise takes you back to the basics of the row, fixing many form issues, such as over-rowing at the top of the movement, overstretching the arm at the bottom of the movement, and lower-back compensation. Get on with a dumbbell positioned in each hand. Ensure your back is straight, hands are directly below shoulders, and knees are directly below hips.

Row up with your right arm, pulling your elbow up and bringing the dumbbell to your armpit. Keep your elbow tucked throughout the movement. You’ll notice here that if you row too far, you’ll lose your balance. Extend your arm, returning the dumbbell to the ground, and repeat on the left side. Complete 3 sets of 12 reps on each side.

  1. Resistance band pull apart

A great workout to kick off your back workout, the resistance band drag apart is simple but effective. Select a resistance band that permits you to total 2 sets of 15 to 20 reps with great shape. Stand with your arms extended. Hold a resistance band rigid before you with both hands so the band is parallel to the ground.

Keeping your arms straight, drag the band to your chest by moving your arms out to your sides. Start this movement from your mid-back, crushing your shoulder blades together and keeping your spine straight, slowly then return to the start.

  1. Lat pulldown

You can complete a lat pulldown on a machine at the gym or with a resistance band. Pulling the weight from above your head down to your chest requires the lats, biceps, and even forearms to work, strengthening them all. If you’re using a machine, position the pad so it’s touching your thighs. Stand up and grab the bar wider than shoulder-width apart, sitting back down.

Begin to pull the bar down toward your chest, bending your elbows and directing them down to the ground. Engage your upper and mid back throughout this whole movement. Keep your torso straight, not allowing yourself to fall backward. Complete 3 sets of 12 reps.

  1. Barbell deadlift

Working the lower back, erector spinae muscles, and hamstrings, a barbell deadlift requires back strength to effectively complete. Stand behind the barbell with your feet shoulder-width apart.

Keeping your chest lifted, begin to hinge at the hips and slowly bend your knees, reaching down to pick up the barbell. Keep your back straight and grasp the bar with both palms facing you in an overhand grip. Push back up, keeping your feet flat on the floor, back into the starting position. Your back should remain straight throughout the movement. Your shoulders should be down and back. Return to the starting position, pushing your hips back and bending your knees until you bring the barbell back to the ground. Complete 3 sets of 12 reps.

  1. Wide dumbbell row

A wide dumbbell row allows you an increased range of motion and can help you address any muscular imbalances on one side versus the other. Choose light- to moderate-weight dumbbells to start. If you have a bad low back, use caution with this exercise.

Hold a dumbbell in each hand and hinge at the waist, stopping when your upper body forms a 20-degree angle with the ground. Your palms should be facing your thighs, and your neck should remain neutral. Allow the dumbbells to hang down in front of you. Begin to row with your elbows at a 90-degree angle, pulling them up toward the sky. Squeeze your shoulder blades together at the top. Return to start and repeat, completing 3 sets of 12 reps.