MUSCLES ENGAGED Back (middle) Middle back muscles are very important as they help to support and strengthen the core muscles at the front of your body. Back (upper) You can’t see your back without a lot of effort, but this doesn't mean you shouldn’t train it. Back exercises consisting of both back stretching and back strengthening is very important to your health and overcoming back pain. Equipment Used Pull Up Bar A pull-up bar is a straight steel bar that mounts on a wall, door frame, squat rack or cable machine. It is one of oldest and most effective strength tools and is used to target the latissimus dorsi muscle (lats) along with the rhomboids, shoulders and biceps. Exercise Instructions Step 1 Start with your hands slightly wider than shoulder width. Make sure that your arms are straight and you have a really good grip on the bar. Step 2 Pull yourself up until your chin is over and your chest touches the pull-up bar. Step 3 Lower yourself back down until your arms are fully extended and repeat.