How to build a strong posterior ⬇️🏋️‍♂️ Don’t start with a workout split, start with obsessing over the two foundational pulling movements that build a strong back, then introduce pulling from the ground to complete the chain. #1. Hit a 90 day season of barbell rows. Hit one set every other minute for 20 minutes. When I did this I did sets of 25. This incredibly high volume is going to iron out a deep mind-muscle connection which is going to help you figure out how to properly engage your back

Upper Posterior Workout (Back Rear Delts Traps) ‼️ ✅Pull-Ups: Width and strength. ✅Barbell Row: Builds mid-back thickness, traps, and rear delts; focus on pulling elbows behind you. ✅Low Row Machine: Isolates lats and rhomboids for dense mid-back contraction. ✅Chest-Supported Rear Delt Fly Rear Delt Kickbacks (Superset) Isolates rear delts from 2 angles. ✅One-Arm Reverse Pec Deck (Rear Delt) – Single-arm control improves rear delt activation and balance. ✅Barbell Shrugs: Upper traps thickness an