Deadlifts work the lower back, upper back, and glutes. They strengthen the posterior chain. As your form improves, add weight.
Pull-ups target latissimus dorsi ("lats") and rhomboids. Shoulders and biceps. If you can't pull-up, use a machine or bands.
This workout targets trapezius and rhomboids. Hold a barbell or dumbbell overhand, lean forward at the waist, and bring the weights to your chest with a straight back.
target posterior deltoids, rhomboids, and upper back. Dumbbells in each hand, feet shoulder-width apart, bend forward at the hips. Raise your arms and tighten your shoulders.
Lay facedown with arms outstretched. Align your head, spine, and arms, chest, and legs. Pause and lower. Superman strengthens lower backs.
All fours with hands behind shoulders and knees below hips. Leg, arm. Straighten up. Start again. Bird dog strengthens lower back and core.
Flat feet, bowed knees. Hands down. Raising your hips aligns your shoulders and knees. After several seconds, softly drop your hips. Bridge works glutes, hamstrings, and back.