Holistic & Structured Approach

Learn classic movements such as front and behind-the-neck lat pulldowns, seated rows, and more.

Safe & Effective Methods

Emphasize activation and adjustment to enhance training safety and efficiency.

Precision & Personalization

Suitable for learners at different stages, providing practical and effective training guidance.

About the Course

This course starts with activation and adjustments before training, covering essential exercises like front and rear pull-downs, seated rows, and straight-arm pull-downs, along with advanced back training techniques such as the reverse fly. Whether you’re a beginner or an advanced trainee, you’ll learn scientific and effective methods to sculpt a strong, well-defined back safely and efficiently. Get it now and start your back training journey today!

Meet David Miao

Hello, I'm David Miao ! With over 20 years in the sports rehabilitation and fitness world, I’ve dedicated my career to helping people unlock their full potential. I’ve had the honor of delivering lectures at Harvard University and MIT, sharing my practical, science-based approach to rehabilitation. My focus is on creating efficient, effective programs that help individuals achieve their best.

Training Outline

7 Chapters · 7 Lessons

  1. 1

    Lesson 1: Pre-Training Adjustments

    1. (Included in full purchase)

      Pre-training Adjustments

  2. 2

    Lesson 2: Behind-Neck Pulldown

    1. (Included in full purchase)

      Behind-The-Neck Lat Pulldown

  3. 3

    Lesson 3: Fornt Lat Pulldown

    1. (Included in full purchase)

      Fornt Lat Pulldown

  4. 4

    Lesson 4: Seated Row

    1. (Included in full purchase)

      Seated Row

  5. 5

    Lesson 5: Straight-Arm Pulldown

    1. (Included in full purchase)

      Straight-Arm Pulldown

  6. 6

    Lesson 6: Bent-Arm Pulldown

    1. (Included in full purchase)

      Bent-Arm Pulldown

  7. 7

    Lesson 7: Reverse Fly For Back

    1. (Included in full purchase)

      Reverse Fly For Back

Ready to Transform Your Back?

Take the first step towards a stronger, more defined back with David Miao's expert guidance.  Enroll now and unleash your back training potential!

$7.99

Enroll Now