Pulled Back Muscle and Lower Back Strain

Back training isn’t about pulling heavy — it’s about pulling right. Each move here builds a different layer of your back — from traps to lats — complete development, no fluff. 💪 Workout Breakdown: 1️⃣ Dumbbell Upper-Back Rows — 4 sets × 10–12 reps 2️⃣ Close-Grip Dumbbell Rows — 3 sets × 10–12 reps 3️⃣ Reverse-Grip Pulldown — 4 sets × 12 reps 4️⃣ Close-Grip Machine Rows — 3 sets × 10 reps 5️⃣ Close-Grip Pulldown — 3 sets × 12 reps 6️⃣ Reverse Machine Fly — 4 sets × 15 reps 7️⃣ Straight-Arm Pulld

How to Treat a Pulled Back Muscle in 8 Steps