☑️ TOP 20 back muscle exercises with rubber band

Here is 20 back exercises to make at home. As you'll see, they are exceptional and easy to do at home with fairly little equipment. Of course, you will find articles for all muscle groups at the end of the article.

It is called the disease of the century. What is it? It is back pain. Do you know why so many people suffer from it?

There are 2 major causes:

  • Sitting without lumbar support (I learned this in pain);
  • Lack of muscle tone, especially in the back, of course.

You know, your back is like the sail of a boat. On a sailboat, it's not the mast that does most of the work, but the ropes. Cut the rope and the mast collapses...

Similarly, your back is not strong because of the spine (the mast), but because your muscles and tendons hold it all together (the rope). Leave the muscles and tendons alone, and the whole structure suffers.

SO... Even if you leave out all the other muscle groups, you can't neglect your back muscles. NEVER.

Unfortunately, many young people focus on muscles that show, such as biceps or pecs. But this is often at the expense of larger muscle groups, such as the back muscles. And I was no exception to this rule when I was a young man.

What a mistake, folks!

Fortunately, I've made up for it since then. I want to save you this wrong choice by insisting on the importance of working your back, including the lumbar (lower back) area.

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Table of Contents

Strengthening the back - Some details to know

back exercise
Deep muscles (source : lecorpshumain.fr)

A bit of anatomy

We're not going to talk about all the back muscles, since there are 244 in all. We're not going to spend all week on it though 😉

The best known back muscles are the large dorsalss, the trapezoids which is usually divided into 3 bundles: upper (associated with the shoulder), middle and lower, and the erector spinae muscles (often confused with lumbar muscles which can be associated with the abdominal strap). 

The erectors of the spine are the deep muscles of the back (ilio-costal, longissimus and spinatus) that run from the base of the skull to the pelvis. If you are thirsty for knowledge, read this article on deep back muscles.

Symmetrically distributed on both sides of the spine, these muscles control our posture and guarantee the stability of the trunk. In addition, they play an important role in the aesthetics of the body. For example, the latissimus or latissimus dorsi allows us to have that beautiful V-shaped bust so common among professional swimmers, even when they do not have a large muscle volume.

Exercise for back - large back
The great dorsal (source Wikipedia)

Back training at home - How to do it?

The exercises for the back are generally presented in 2 forms: movements of horizontal or vertical pull. Why? 

Because they are primarily performed by pulling a load toward your body horizontally as in a low pulley pull, or vertically, especially from the top down as in a high pulley workout. However, using pulleys usually involves training in a gym or having purchased a multipurpose bench with guided loads. 

These 2 options unfortunately cost a lot of money to follow a back training program. However, there are other solutions much less expensivebut just as effective. In addition, you can do these exercises at home.

20 exceptional exercises to strengthen your back

A large choice to establish your program

Before we get into the details, here are the 20 best back exercises to do at home that I've selected for you:

  1. Pull-ups with a wide grip
  2. Large print with resistance bands
  3. Pronounced narrow grip barbell pull-ups
  4. Supine grip pull with resistance bands
  5. Rowing with TRX straps
  6. Horizontal standing rowing
  7. One-handed Rowing with TRX Straps
  8. Power pull with TRX straps
  9. Rowing one hand in standing position
  10. Reverse Rowing
  11. Sitting Rowing
  12. Extended arms
  13. Lawn mower
  14. One hand draw
  15. Vertical Rowing
  16. Discarded
  17. Bust raising
  18. Coated print, wide take
  19. Superman
  20. Bridge

You see, there is no shortage of possibilities!

These movements focus on the long back, middle and lower trapezius, and erector spinae muscles (often associated with the quadratus lumborum or lumbar).

Now I'm going to talk about each of these moves designed to build back muscle to help you select which ones to incorporate into your workout routine. It is not enough to choose the strength training exercises that you like the most, but rather to use those that help you to achieve your goals for each back muscle you want to target.

A good execution is essential

Whatever your choice, always remember to do each exercise the right way. Don't risk injury by straining a movement you haven't yet mastered. Learn how to do it without straining yourself, for example by using the weaker resistance bands.

Some exercises require no equipment, while others require :

  • Resistance bands or elastic bands
  • TRX straps
  • A pull bar: It can be a model that fits a door frame like this pull bar (if you have a door mounted on a 10 to 20 cm thick wall), a wall bracket (if you have a hard wall) or a Roman chair (if you have space)

What about dumbbells?

In fact, some of these exercises can be done with dumbbells. If you are interested in purchasing dumbbells, I only recommend cast iron dumbbells.

But I've come to realize in recent years that dumbbells are not always the ideal equipment for training at home. Techniques and materials have evolved enough to turn to tools that are more adapted, less cumbersome, nomadic and less expensive.

But if you prefer dumbbells, that's up to you. The important thing is that you take care of your health by exercising. Take my advice and watch the videos or related images carefully before you begin your workout. You need to get a good feel for how to do the exercise correctly.

ALSO READ:  12 shoulder exercises without equipment at home (with videos)

Here is a brief description of the 20 back exercises and the equipment you need for each:

Testoprime

1. Pull-ups with a wide grip

The big back at the party

The wide grip pull-ups work more the large back than the biceps. On the other hand, you will find that the narrow grip pull-ups (#3 and #4) work more biceps.

Wide grip barbell pull-ups are performed with your hands pronated (palms out). It's great for developing your big back and giving you a V-shaped chest.

How to execute it correctly

  • Grab the pull-up bar by placing your hands slightly beyond your shoulder width
  • Let your body hang freely in the void, but without locking your elbows (you should almost never lock them in weight training to limit the risk of injury)
  • Using mainly the strength of your large back muscles, bring your chest up towards the bar
  • Return to the starting position

Caution: Avoid do pull-ups behind the neck, as this exercise is the cause of many injuries.

A great tip to help you do this exercise

At first, it is very difficult to do pull-ups. This exercise may even seem impossible at first. But, luckily, I'm here! Okay, I'm showing off a little 🙂

Here's how you can do it with rubber bands:

Do pull-ups - Overhand pull
Assisted pull-ups with wide grip - back training

Place the ankle straps just above your knees and choose one or more latex tubes of sufficient strength to help you do between 6 and 10 repetitions barbell pull-ups. You can reduce this assistance as you progress with your back muscles by using weaker elastic bands.

2. Wide grip pull with resistance bands

A good preparation for wide grip pull-ups

This exercise, intended primarily for the large backs, is a lighter version of the pull-ups. In fact, you will work the same muscles, but you can adapt the effort to your capacities.

Lumbar hyperlordosis - Wide grip pull-ups
Back training with elastic bands

How to execute it correctly

  • Place the anchor on top of the door
  • Take the handles in pronation
  • Extend your arms forward and check that the straps are barely taut (remember not to lock your elbows)
  • Place one knee on the ground
  • Tilt your chest forward while keeping your back straight
  • Bring your elbows towards your buttocks, trying to keep them as far away from your chest as possible
  • Return to the starting position

An extremely useful pulling movement

It is therefore a very good exercise in the following cases:

  • as a warm-up for pull-ups
  • for beginners or older athletes
  • for those who are overweight
  • for those who have muscular or articular pains during bar pulls
  • if you do not have a pull-up bar
  • during the HIIT Tabata sessions

3. Close grip barbell pull-ups

Easier for beginners

Even though the biceps are used more in this movement than in the wide grip, it has its place in working the large back. It is often easier to start with this type of pull-up if you are a beginner. 

I won't tell you that it's easy. Let's not exaggerate...

You will often find this exercise under its English name: Chin up. You will take the bar in supination (palms towards you) to raise your body until your chin passes over the bar. You can visualize this exercise with this video on pull-ups.

How to execute it correctly

  • Grab the drawbar by placing your hands at shoulder width
  • Let your body hang freely in the void
  • Using mainly the strength of your large back muscles, bring your chin up over the bar
  • Return to the starting position 

The trick to help you progress

As in wide grip, you can assist yourself with elastic bands:

Do pull-ups - Supine pull-up
Assisted pull-ups - back exercise

Another way to facilitate this movement is to place your feet behind you with your knees bent, leaning slightly on the seat of a chair. 

However, I prefer the elastic band option because it will allow you to really measure your progress when you reduce the strength of the bands used. With your feet supported, you will tend to increase the leg support when you are struggling.

4. Supine grip pull with elastic bands

An alternative to tight grip pull-ups

Just as exercise #2 prepares you for wide grip pull-ups, this one prepares you for narrow grip pull-ups. Add it to your strength training program.

Supine grip pull
Supine grip pull (source: bodylastics.com)

How to execute it correctly

  • Place the anchor on top of the door
  • Take the handles in supination at shoulder width
  • Stretch your arms forward and check that the bands are barely taut
  • Place one knee on the ground
  • Tilt your chest forward while keeping your back straight
  • Bring your elbows along your chest
  • Return to the starting position

A useful exercise in a good back program

I repeat what I said in #2, because the reasons for doing this exercise are the same. You will perform this movement primarily in the following cases:

  • as a warm-up for pull-ups
  • if you are a beginner or a less young athlete (or young for longer 😉 )
  • in case of overweight or obesity
  • if you experience muscle or joint pain when doing pull-ups
  • if you do not have a pull-up bar
  • during HIIT Tabata sessions with elastic bands (to reduce time loss between sets)

5. Rowing with TRX straps

Some remarks on all rowing exercises (#5 to #13)

All of the rowing exercises you'll find in this list are exceptional for the large back. We can truly say that rowing is a basic movement for your back. It is also one of the best bodybuilding exercises in any category.

The different positions offered allow you to work your muscles from different angles. It's up to you to find the position(s) that allow you to progress the fastest (or avoid certain pains).

Be careful not to work the biceps instead of your back! This is the classic trap. To do this, you must avoid taking loads that are too heavy or elastic tube tensions that are too strong. Focus your attention on the contraction of the back muscles during the effort. 

This is easier to do if you don't clamp your hands on the handles. Keep your hands open as if they were simple hooks. Remember to bring the shoulders back at the end of each rowing movement. Try to get your shoulder blades to touch in some way.

How to perform the rowing with TRX straps

As with all TRX strap exercises, your body position will determine the effort required. The further back you lean, the greater the effort. So be careful not to overexert the biceps compared to the big back.

Rowing straps TRX
Rowing TRX straps - back training (source: VT Suspension)
  • Place the TRX anchor on top of the door
  • Grab the handles with your hands in a neutral position (as shown in the photos above)
  • Stretch out your arms and let your body lean back
  • Pull on the handles until your hands touch your ribs (you have to breathe in during the effort)
  • Remember to bring the shoulders back at the end of the movement
  • Return to the starting position (still without locking the joints)

6. Standing Rowing with elastic bands

Here's an exercise roughly equivalent to the previous one, but this time with resistance bands. This is the equivalent of the barbell rowing for those who have used free weights or the low pulley pull if you have used guided weight machines.

Here is a video to show you how to do 2 arm or alternate arm rows that you will discover with exercise #8.

How to execute it correctly

  • Place the Bodylastics anchor under the door handle
  • Take the handles of the Bodylastics tubes in a neutral grip (see photo above)
  • Stretch your arms forward and check that the bands are barely taut
  • Place your feet shoulder-width apart and bend your knees a little for stability
  • Keep your back straight while bending your chest slightly forward
  • Bring your elbows back, keeping your elbows close to your chest
  • Remember to bring the shoulders back at the end of the gesture
  • Return to the starting position
ALSO READ:  13 Benefits of Farmer Walk Exercise

7. Single arm row with TRX straps

This one allows you to work the large back or the middle and lower trapezius. It all depends on how you bring your elbows back. Also, follow the description below.

Back exercise - Rowing one arm TRX straps
Rowing one hand TRX straps (source: VT Suspension)

How to execute it correctly

  • Place the TRX anchor on top of the door
  • Hold the TRX handles with one hand in a pronated grip as if you were punching (or like Goldorak with the fulgure in your fist for the older ones 😀 ) if you want to work your trapezius muscles first. Hold the handle in a neutral grip as in the photo of the following exercise if you want to work on your large back muscles first
  • Extend your active arm almost fully, allowing your body to lean back
  • Keep the opposite hand behind your back (see photo above)
  • Place your feet shoulder-width apart
  • Keep your back straight during the series
  • To focus on the lats, bring your elbow back along your torso, keeping your arm in the same alignment. To concentrate the effort on the middle and lower trapezius, bring your elbow backwards, keeping it as far away from your body as possible (as shown in the photo)
  • Remember to bring the shoulders back at the end of the movement
  • Return to the starting position

8. One-handed standing rowing with resistance bands

Like #7, this exercise works the large back if you do it as in the photo below, or the middle and lower trapezius if you spread the elbow.

Rowing standing strengthens the back

How to execute it correctly

  • Place the anchor towards the door handle
  • Hold the handle in a neutral grip to work on your back muscles or in a pronated position to work on your trapezius muscles
  • Extend your arm forward, making sure that the band(s) are barely under tension
  • Keep the opposite hand on the hip
  • Place your feet shoulder-width apart and bend your knees a little for stability
  • Keep your back straight during the series
  • To focus your effort on the lats, bring your elbow back, keeping your arm in the same alignment. To concentrate the effort on the middle and lower trapezius, bring your elbow back, keeping it as far away from your body as possible (as in the photo of #7)
  • Remember to bring the shoulders back at the end of the movement
  • Return to the starting position

9. Power pull with TRX straps

This is a toning exercise that I particularly enjoy during the heating phase or for the first series. It will allow you to give a dynamic start to your weight training session, without however forcing too much because of the great amplitude of movement. The effort is concentrated on the middle and lower trapezius.

power-pull
Power pull (source: VT Suspension)

How to execute it correctly

  • Place the TRX anchor on top of the door
  • Grab the handles with one hand in a pronated grip (remember the punch or Goldorak).
  • Extend your active arm, letting your body bend slightly backwards (not too much, because the exercise could be too hard)
  • Place your feet shoulder-width apart
  • Start the exercise by assuming the position shown in the picture on the right. The free arm comes in line with the strap
  • The free hand will come to touch the ground when you bend your legs while leaning back
  • Always keep your back straight during the series by rotating your pelvis slightly when you touch the ground with your free hand
  • When you come up, bring your elbow back, keeping it as far away from your body as possible (as in the photo on the right) while aligning your free arm with the strap

Variant in video

You can also perform this exercise without bending your knees as in this video.

But I prefer the model provided in the VT Suspension application. I really like it because it costs almost nothing and allows you to work in a more toned way. If you don't have this application, you will find an almost equivalent gesture in this other video on the power pull.

10. Inverted Rowing under a table

See how Steve Kamb does it in this reverse rowing video (in English) by sliding under a table. There are 2 variations, the 2nd one being the most difficult.

The problem with this exercise is that you can difficult to measure the difficultyUnlike all the others in this article. But if you don't have any equipment, this is a good way to start building up your back.

Remember this:

  1. A wide grip (beyond shoulder width) will focus your work on the trapezius
  2. The tighter your grip, the more you'll work the big backs and biceps 

How to execute it correctly

  • Slide under the table with your head out
  • Hold onto the edge of the table with your hands pronated. Choose the spacing of your hands taking into account points 1 and 2 of the previous paragraph
  • Keep your body as straight as possible throughout the exercise
  • Bring your body towards the table by sucking until your pectoral muscles touch the table
  • Slowly return to the starting position while blowing

11. Seated Rowing with resistance bands

Try to keep your back straight while doing it. Also, avoid using shoes that you have just walked in the mud. Otherwise, goodnight doors! 😕

Back Exercise - Sitting Rowing
Seated Rowing with elastic bands (source: bodylastics.com)

How to execute it correctly

  • Place the anchor on top of the door
  • Hold the handles in a neutral grip to build up your back muscles or in a pronated position for your trapezius muscles
  • Stretch your arms forward, making sure that the band(s) are barely taut at the start of the movement
  • Wedge your feet against the door or wall by bending your knees slightly
  • Keep your back straight during the series
  • To focus on the lats, bring your elbows back while keeping your arms in the same alignment (as shown in the photo). To concentrate the effort on the middle and lower trapezius, bring your elbows back while keeping them as far away from your body as possible
  • Remember to bring the shoulders back at the end of the movement to bring the collarbones together
  • Return to the starting position

12. Rowing heavy pants with resistance bands

Heavy pants means "heavy pants". So either buy weighted pants or go for this back workout. It's up to you 🙂

Indeed, you will pull on the resistance bands as if it were a pair of pants filled with cast iron that you are trying to put on. You may have experienced this the day after a night of drinking :mrgreen :

Elastic bands without handles will suffice to do this exercise in good conditions.

Rowing heavy pants
Rowing heavy pants (source: bodylastics.com)

How to execute it correctly

  • Wedge the tubes under your 2 feet slightly apart. Check that you have the same length of tube on each side
  • Take the latex tubes in neutral grip
  • Bend your knees and tilt your chest forward, but keep your back straight during the series
  • Bring your elbows back while keeping your arms in the same alignment (as shown in the photo)
  • Remember to bring the shoulders back at the end of the gesture to bring the clavicles closer together
  • Return to the starting position

13. Lawn mower with resistance bands

You don't have a garden? That's okay. You're still going to have to start the mower with this move. However, there's no need to "Zoom, zoom" during the session :lol :

This weight training exercise is in fact a one-handed rowing quite similar to what you might do with a dumbbell.

Strengthen your back - Lawnmower
Lawn mower (source: bodylastics.com)

How to execute it correctly

  • Wedge the tube(s) under the foot opposite the working hand
  • The free arm comes to rest on the knee of the same side (look at the picture)
  • The foot of the working side is placed backwards
  • Take the latex tube(s) in neutral grip
  • Lean forward, but keep your back straight during the series
  • Bring your elbow back while keeping your arms in the same alignment (as shown in the photo)
  • Remember to bring the shoulder back at the end of the movement
  • Return to the starting position

14. Stretched arm extension with elastics

A targeting exercise for the large back

I say that because you will hardly be able to use other muscles with this movement. It focuses only on the large dorsal on each side and is therefore a good finishing exercise, for example in 3rd position after sets of pulling and rowing.

Back training with elastic bands

How to execute it correctly

  • Place the anchor on top of the door
  • Kneel or sit on your heels (depending on your height), far enough away from the door so that you don't hit it while moving
  • Hold the handles in pronation, with your arms almost straight (see photo on the left)
  • Keep your back straight during the series
  • Lower your arms to your sides, keeping them straight
  • Return to the starting position
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15. One-handed pull with resistance bands

Here again, it is a finishing exercise for the large dorsal muscles. However, the biceps plays a bigger role than in the previous one. You won't be able to do this kind of movement with a dumbbell.

Lateral pull with one arm
Lateral pull with one arm (source: bodylastics.com)

How to execute it correctly

  • Place the anchor at the bottom of the door
  • Get on all fours, far enough away from the door that the tubes are a little tense when your arm is extended in front of you. Go Whoa, Whoa and scratch behind your ear with your foot (no, I digress 😕 )
  • Take the handle in supination with your arm stretched out in front of you
  • Keep your back straight during the series
  • Bring your elbow to your side and bend it
  • Return to the starting position

16. Spread with straps or bands 

There are many variations of this great movement that allow you to strengthen the trapezius muscles. I've selected the most basic form, and probably the most useful as a supplement to rowing exercises. Try incorporating it into end of session in your back muscle program.

You can perform this movement with your arms straight or by bending your elbows (especially if you have trouble keeping your balance).

Back Exercise - TRX Straps Spreads
Spread with TRX straps (source: VT Suspension)

How to execute it correctly

  • Place the TRX anchor on top of the door
  • Grab the handles with your hands in a neutral position (as shown in the photos above)
  • Stretch out your arms and let your body lean back
  • Place one foot in front of the other, almost in line. The heel of the back foot will rise as you spread your arms, while the front foot stays flat on the ground for stability
  • Spread your arms as far apart as possible while inhaling. Bring your shoulder blades together. Pay attention to your balance
  • Return to the starting position by blowing

17. Chest rise with resistance bands

Work on the erectors of the spine and the lumbar spine

This lumbar extension exercise is to be reserved for the end of the session for the lower back. It is similar to the deadlift for those who know it. Do not try to create a feat... and keep your back straight. Just look for ways to gradually gain flexibility and strength without injuring yourself.

Chest rise to build up the lower back
Bust measurement (source: bodylastics.com)

How to execute it correctly

  • Attach the Bodylastics anchor to the bottom of the door
  • Hold straps in each hand in a neutral position with arms almost straight
  • Lean forward and blow with your legs barely bent
  • Raise your chest gently while keeping your back straight

18. Wide grip coated print with elastic bands

Movement to kill your back problems

If, like me, you suffer from kyphosis or have herniated discs in your lumbar vertebrae, this movement and the following exercise (superman) could be your saviors. They can really give you lasting relief, especially if you combine them with the postures recommended by Dr. Robin McKenzie in his book " Take care of your back yourself ".

Back Exercise - Wide Grip Deadlift
Wide grip recumbent print (source: bodylastics.com)

How to perform this back exercise correctly

  • Attach the anchor to the bottom of the door
  • Lie on the floor far enough away from the door so that the elastic bands are slightly taut when your arms are stretched forward
  • Take handles in each hand in pronation
  • Bring the elbows down as low as possible while trying to keep the arms parallel to the ground during the effort
  • Return to the starting position

19. Superman

Excellent for the erector spinae muscles

You'll finally develop your superpowers! Fortunately, Batman won't be there to ruin the session 😉

More seriously, because we are not here just for fun, this movement is really good for the back muscles, including the deep muscles. Moreover, it allows the correction of the problems of lordosis, including the herniated discs.

How to execute it correctly

  • Lie face down on the floor with your arms stretched out in front of you
  • Keep your legs straight
  • Raise your hands and feet at the same time as high as possible, while inhaling. In fact, you are turning into a rocking chair 😉
  • Hold the position for 2 or 3 seconds
  • Return to the starting position by blowing

20. The Bridge for lumbar and ischial muscles

This movement works the longissimus (one of the erectors of the spine), buttocks and lumbar. Watch this video:

Once you have made enough progress, you can make the exercise harder by using resistance bands. Check out this other video to see how to do it. She shows you how to do it with an elastiband, but you can do the same thing with a classic elastic band or a loop band.

How to execute it correctly

  • Lie on the floor on your back with your arms outstretched at your sides
  • Bend your legs to bring your feet towards your buttocks
  • Raise your hips toward the ceiling until your torso and thighs are aligned
  • Hold the position for 2 or 3 seconds
  • Then relax the muscles to return to the starting position while blowing

Since you have read everything so far and the article is very long (2 weeks of work), I have reserved 2 bonus videos that will really guide you.

Bonus back training video

Presentation of 11 exercises with elastic bands

As a bonus, here's a video featuring 11 of the exercises on my list for the back done with Bodylastics bands:

  1. Kneeling straight arm lat extension
  2. Lawn mower
  3. One arm lat pull
  4. Back extension
  5. One arm standing back row
  6. Reverse grip lat pull
  7. Seated back row
  8. Rowing standing back row low anchor that you can use instead of Rowing heavy pants (my n° 12)
  9. Wide grip lat pull
  10. Rowing heavy pants
  11. standing two arms row

Make good use of these back exercises

Now you know the best exercises to strengthen your back at home. I have given you the basic rules to do them in good conditions. Never forget all the good they will do to your spine. Often, thanks to them, it's gone with the back pain!

Select at least 3 that you will incorporate into your training program 2 times a week.

Back training : The material used in this article 

If your primary goal is to build muscle, buy elastic bands for bodybuilding. But if your primary goal is to lose weight, buy hanging straps (see below).

If you are not equipped, I recommend one of the 2 elastic band kits from the European brand SmartWorkout. Not only are they attractively priced, but you get free access to 3 workout programs and videos. In addition, you get 10 % discount with my links. Here's what's included in the Elite Pack:

  • 7 natural latex 100 % tubes, which can provide up to 120 kg of resistance;
  • 1 bar with integrated fasteners for attaching rubber bands;
  • 2 non-slip silicone handles for a better grip;
  • 2 neoprene padded ankle straps;
  • 1 thick easy to install door anchor;
  • 4 unbreakable stainless steel carabiners;
  • 1 compact bag to carry the kit anywhere;
  • 3 free weight training programs included (Express, SmartGains, Strong & Beautiful);
  • 1 user guide.
SmartWorkout Elite

You can also purchase the SmartWorkout Pro package which includes exactly the same items except for the bar (click on the link to learn more).

Depending on the material you have chosen, discover these 2 really practical applications for a very small price:

  • VT Resistance Band to program your sessions with the elastic bands of musculation
  • VT Suspension for TRX straps
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Please feel free to send me constructive feedback by sending me an email. For example, tell me what back exercise you like best, even with different equipment.

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Last updated on 2022-03-03 / Affiliate links / Some images are sourced from the Amazon Product Advertising API

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