Back

Want to build strength, improve posture, and balance out your training? Back exercises are key. In Volym, you’ll find pulling movements that target your lats, traps, rhomboids, and spinal stabilizers — all essential for a strong, functional body.

What Counts as a "Back" Exercise?

Back training covers a wide range of muscles and movement patterns:

• Lats (latissimus dorsi): The “wings” — pull your arms down and back.
• Traps & Rhomboids: Upper and mid-back — posture and retraction.
• Erector Spinae: Spinal support — help keep your torso stable and upright.
• Teres & Rear Delts: Assist in pulling and shoulder movement.

Together, they support better posture, stronger deadlifts, and more efficient pulling mechanics.

Popular Back Exercises

Here are some of the most effective back movements in Volym:

• Pulling Movements: Pull-ups, chin-ups, lat pulldowns.
• Rowing Variations: Barbell rows, dumbbell rows, cable rows, T-bar rows.
• Back Extensions: Bodyweight or machine-based.
• Stability Work: Bird-dogs, loaded carries, and planks (yes, really).

💡 Pro tip: Focus on pulling with your elbows, not your hands — it helps activate your back more than your arms.

Equipment for Back Training

You can train your back with almost any setup:

• Barbells
• Dumbbells
• Cables
• Machines
• Bodyweight (pull-ups, inverted rows)

Experiment with grip width, hand position, and angles to fully target every area of the back.

Final Thoughts

Back training does more than build a strong physique — it supports your posture, protects your spine, and improves nearly every other lift. Whether you're going for width, thickness, or durability, don’t skip your pulls.

Strong back = strong body.