Based in the results of this study, if a client had time to perform only one back exercise during a workout or if you are programming a group strength training class and are choosing a single back exercise, the bent-over row is the best option. This exercise activated three of the five back muscles (i.e., middle trapezius, infraspinatus and erector spinae) to the greatest degree and was the second-best option for the other two muscles (i.e., lower trapezius and latissimus dorsi).

The second-best option is the I-Y-T raise, which also effectively targeted all five muscles tested, while the chin-ups and pull-ups best targeted the latissimus dorsi.

In other words, when it comes to targeting the entire back musculature, a variety of exercises are needed. One approach for organizing a muscular-training program involves targeting pulling muscles (for example, biceps and back) on the same day. The following is a sample conditioning segment of an upper-body pulling workout that you can integrate into your clients’ muscular-training plans. This workout combines exercises from this study with a variety of exercises from the Best Biceps Exercises Study to create a fun, challenging and effective workout. Here are some instructions for your clients:

• Complete eight to 15 repetitions of each exercise in each set.
• Complete both exercises in each block (or compound set) with little or no rest between exercises.
• Perform one to four sets of both exercises in each block, depending on your client’s goals and fitness level.
• Rest for two or three minutes after every pair of exercises. For example, in block 1, the client would perform one set each of the bent-over row and concentration curls, rest for two or three minutes, then either perform additional sets of those two exercises or move on to block 2.
• The resistance should be heavy enough that the client reaches fatigue at the end of each set of eight to 15 repetitions.
• Complete this workout two or three days per week.