This comprehensive workout focuses on strengthening your back and core muscles, enhancing your posture, and improving overall stability. The Bent-Over Row With Towel targets the upper and middle back, while the Lower Back Curl hones in on the lower back muscles. These exercises are perfect for developing a strong, stable back. Following these, the Pulse Row amplifies the challenge by engaging the back muscles with quick, controlled movements, promoting endurance and strength. To further enhance core stability, the Iron Cross Plank is an effective exercise that engages the abdominal, lower back, and shoulder muscles, contributing to improved overall core strength. Performing these exercises in 4 sets each will promote endurance and maximize muscle engagement. With consistent practice, you can expect significant improvements in your back and core strength, posture, and stability.