123 Back Drill

123 Back Drill

The 123 Back Drill is a highly effective exercise that targets your back muscles, helping to strengthen and tone this important area of your body. By incorporating this drill into your workout routine, you can improve your overall back strength and posture. The 123 Back Drill primarily focuses on your upper and middle back, engaging the latissimus dorsi, rhomboids, and trapezius muscles. These muscles play a crucial role in maintaining good posture and supporting your spine, making this exercise an excellent choice for individuals seeking to strengthen their back muscles. By regularly performing the 123 Back Drill, you can also experience improved stability and functional movement. Strong back muscles contribute to proper spinal alignment and support, which can enhance your ability to perform daily activities such as lifting, carrying, and bending without strain or injury. To maximize the benefits of the 123 Back Drill, it is recommended to incorporate a variety of repetitions and sets into your workout routine. As with any exercise, it is important to maintain proper form and technique to avoid injury. When executed correctly, this drill can be an effective addition to your fitness regimen, leading to a stronger, more resilient back structure. Consult with a fitness professional to ensure that the 123 Back Drill is appropriate for your fitness level and any existing medical conditions. Enjoy the rewards of a stronger back and improved posture by incorporating this exercise into your workout routine today!


  • Stand with your feet shoulder-width apart.
  • Bend at the waist and place your hands on your knees.
  • Begin by bending your knees slightly, then extend them as you push off the ground with your feet.
  • Jump as high as you can, driving your knees up towards your chest.
  • As you reach the peak of your jump, tuck your knees in and bring your heels towards your glutes.
  • Extend your legs and land softly on the balls of your feet.
  • Repeat the jump immediately, focusing on explosive power and height.
  • Continue for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining correct form and technique throughout the entire exercise.
  • Engage your core muscles to provide stability and support to your back.
  • Gradually increase the weight or resistance to continually challenge your muscles and promote growth.
  • Ensure proper breathing by exhaling during the most challenging part of the exercise and inhaling during the release.
  • Give your muscles adequate rest and recovery time between workouts to prevent overuse injuries and optimize muscle growth.
  • Incorporate variations of the exercise, such as different hand placements or grip widths, to target different muscle groups and prevent plateaus.
  • Maintain a balanced diet and consume enough protein to support muscle repair and growth.
  • Listen to your body and modify the exercise if you experience any pain or discomfort.
  • Warm up properly before performing the exercise to increase blood flow and prepare your muscles for the workout.
  • Consider consulting with a qualified fitness professional to ensure proper technique and to tailor the exercise to your specific goals and needs.


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