# @thetrainingmanual on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/CWKqiwBKb92
- **Gondola URL:** https://gondola.cc/posts/21676727-thetrainingmanual-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/f8adbe6c7a.jpg
- **Posted:** 2021-11-12T07:00:18.000+00:00
- **Account Owner:** Peter O Reilly (@NBALive_TV) — https://gondola.cc/NBALive_TV

## Caption

🔴Back & Shoulder Exercises🔵
Tag a Friend that wants a Bigger Back👇
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Follow TheTrainingManual for daily exercise & fitness tips!📚
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Without a doubt, these aee the 3 best exercises for developing a big back, these are what we call compound movements.
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If you’re wanting to build a big, strong back check out these movements👇⠀
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Lateral Delt: Lateral Raises⠀
Rear Delt:  Face Pull⠀
Upper trap : Barbell Shrug⠀
Mid trap : Dumbbell Row⠀
Upper Lat: Chin Up⠀
Lower Lat: Barbell Row⠀
Spinal Erectors/Low Back: Deadlift⠀
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This list is compiled from muscle activation studies as well as the ability to overload the movements and progress over time with them⠀
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👍Doing most of your back training in the 6-15 rep range for 3-5 sets, 1-3 times per week will be great for building strength and size.⠀
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🤔Questions or comments? DM or post below!👇⠀ 
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#backday #pullday #pullups #legday #quads #hamstrings #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #deadlift  #hypertrophy  #workout #yogaformen #physio #irishfitfam #idoportal #idoportalmethod #myodetox #shouldermobility #mobility #hipmobility #yogafit #stretchdaily⁣ #iifym #sportperformance

## Stats

- **Views:** 0
- **Likes:** 2,920
- **Shares:** 0
- **Comments:** 2

## Credits

| Name | Username | Profile | Role |
| --- | --- | --- | --- |
| Peter O Reilly | @NBALive_TV | https://gondola.cc/NBALive_TV | Photo Editor |

## Tags

yogafit, hamstrings, idoportalmethod, yogi, idoportal, hipmobility, yogaformen, irishfitfam, quads, hypertrophy, pullups, sportperformance, physio, iifym, mobility, stretchdaily, flexibility, mobilitywod, myodetox, bodybuilding, deadlift, shouldermobility, yoga, backday, weekendyoga, fitness, workout, physicaltherapy, legday, pullday

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