Bodybuilding legend and former seven-time Mr. Olympia Phil Heath walked fans through his back workout blueprint for gains.

Strengthening your back is one of the many antidotes to back pain as it helps support muscles, big and small, that bolster support across your body.

But that's not all; the cable row is a sneakily effective exercise. Not only will you narrow in on your back muscles, but you'll also challenge your biceps and grip strength more than you'd think.

7 great benefits of applying castor oil ... Fix your posture with this 7-minute exer ...

while muscle size declined, strength didn't slip as much as expected, and once the workout routine resumed after the break, it took just a couple of weeks to be back to where they were before ...

This strain often leads to muscle fatigue ... your feet flat on the ground and your back straight. Regular stretching and posture correction exercises can also help alleviate tension and maintain ...

That’s because strength work can bolster your bones, muscles ... Rest as needed between each exercise and set, making sure you feel truly rested (breathing back to normal and heart rate returned ...

making it her mission to prioritize safety and efficiency in her clients’ workouts. In short, Sariya is focused on simple, proven movements: “Bringing it back to basics not only helps them ...

According to Jakob Roze, founder and CEO of RozeFit, this makes them very effective at relieving intense stiffness in the back muscles, but using them requires knowledge and care to avoid injury ...

Related Study: Heavy strength training at retirement age helps keep you mobile Study: Combine intermittent fasting with high-intensity exercise ... of muscle improvement bounced back quickly ...