ABOUT THIS EPISODE
A practical discussion about training the back for strength, muscle, and long-term durability. The team outlines movement priorities, smart accessory choices, and setup tips for rows, chins, deadlifts, and pulldown variations.
WHAT YOU’LL LEARN
How to structure back training using rows, pulls, hip hinges, and carries.
Why vertical and horizontal pulling both matter for strength and symmetry.
How to manage grip, straps, and elbow position to protect joints and improve output.
Essential equipment choices for a safe, repeatable back-training environment.
KEY TOPICS
PROGRAMMING — Organizing deadlift variations, rows, chins, pulldowns, and accessories.
TECHNIQUE — Spine neutrality, shoulder position, and maintaining consistent bar path.
EQUIPMENT — Bars, plates, racks, platforms, and straps that support back-focused lifting.
QUICK ANSWERS
Q: How often should I train my back each week?
A: Two focused sessions per week—one vertical pull day and one horizontal pull/hinge day—works for most lifters.
Q: Should I use straps for back training?
A: Yes, when grip becomes a limiting factor on heavy rows or pulls; straps help keep tension on the target muscles.
Q: What’s the most important cue for safer back training?
A: Maintain a neutral spine and tight upper back on every pull—hinge from the hips, not the lower back.
SHOP THE EPISODE
North American Made 1,500 lb Capacity Olympic Bar — reliable feel for heavy rows and pulls
https://www.ironcompany.com/north-american-made-1500-lb-capacity-olympic-bar?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep41
American Barbell Urethane Olympic Grip Plates — consistent loading for controlled barbell rows
https://www.ironcompany.com/american-barbell-urethane-olympic-grip-plates?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep41
IRON COMPANY Urethane Hex Dumbbells — durable dumbbells for rows and accessories
https://www.ironcompany.com/urethane-hex-dumbbells-iron-company-ic-u-hex?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep41
Pro-Strength Seated Low Row — stable machine row option for focused back work
https://www.ironcompany.com/pro-strength-seated-low-row-muscle-d-fitness-pl-ps-slr?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep41
Proformance Plus Dual Half Rack — secure base for heavy deadlifts and barbell rows
https://www.ironcompany.com/proformance-plus-pxls-7920-dual-half-rack?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep41
FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep41
IRON COMPANY — gym equipment & gym flooring (trusted since 1997) https://www.ironcompany.com
Start here (podcast hub + resources):
https://www.ironcompany.com/podcast
Shop equipment:
• Cardio Equipment (treadmills, bikes, ellipticals): https://www.ironcompany.com/cardio-equipment
• Free Weights (dumbbells, barbells, kettlebells): https://www.ironcompany.com/free-weights
• Gym Flooring (rubber rolls, mats, tiles): https://www.ironcompany.com/rubber-gym-flooring
• Strength Equipment (benches, racks, cages): https://www.ironcompany.com/strength-training-equipment
Training guides:
https://www.ironcompany.com/articles
Government & GSA buyers:
https://www.ironcompany.com/gsa-and-cmas-bid-information
