Back Exercises

Back: 152 exercises with step-by-step instructions, form tips and the muscles worked.

• 45 degree hyperextension (arms in front of chest)Erector Spinae, Gluteus Maximus, Gluteus Mideus
• Archer pull upLatissimus Dorsi, Biceps Brachii
• Around the world superman holdErector Spinae, Latissimus Dorsi, Gluteus Maximus, Gluteus Mideus
• Assisted chin up normal width reverse gripLatissimus Dorsi, Teres Major
• Assisted chin up reverse close gripLatissimus Dorsi, Teres Major
• Assisted chin up reverse wide gripLatissimus Dorsi, Teres Major
• Assisted Chin-up on a benchBiceps Brachii, Latissimus Dorsi, Rhomboids
• Assisted parallel close grip pull upLatissimus Dorsi, Teres Major
• Assisted pull upLatissimus Dorsi, Teres Major
• Assisted pull up close gripLatissimus Dorsi, Teres Major
• Assisted pull up normal gripLatissimus Dorsi, Teres Major
• Assisted pull up wide gripLatissimus Dorsi, Teres Major
• Back extension machineErector Spinae, Gluteus Maximus, Gluteus Mideus
• Back extension on exercise ballErector Spinae, Gluteus Maximus, Gluteus Mideus
• Back squeezeTrapezius, Rhomboids
• Backhand raiseDeltoids, Trapezius, Rhomboids
• Band Assisted Chin Up (From Knee)Latissimus Dorsi, Teres Major
• Band bent-over rowLatissimus Dorsi, Teres Major, Trapezius, Rhomboids
• Band Close Grip RowPosterior Deltoids, Rhomboids
• Band Face PullRhomboids, Trapezius, Posterior Deltoids
• Band Fixed Back Underhand PulldownLatissimus Dorsi, Teres Major
• Band front Face PullPosterior Deltoids, Rhomboids, Trapezius
• Band Horizontal ShrugTrapezius, Rhomboids
• Band Incline RowTrapezius, Rhomboids
• band kneeling lat pulldownLatissimus Dorsi, Teres Major
• Band Kneeling Single Arm High RowLatissimus Dorsi, Teres Major
• Band Lying Reverse Grip RowLatissimus Dorsi, Teres Major
• Band Pull UpLatissimus Dorsi, Teres Major
• Band Rotating Hammer Grip Incline Bench RowLatissimus Dorsi, Teres Major, Rhomboids
• Barbell Back Wide ShrugTrapezius
• Barbell Bent Over Reverse Raise (skier)Rhomboids, Trapezius, Posterior Deltoids
• Barbell Bent Over RowLatissimus Dorsi, Teres Major, Trapezius, Rhomboids
• Barbell bent over row pronated gripLatissimus Dorsi, Teres Major, Trapezius, Rhomboids
• Barbell Decline ShrugTrapezius
• Barbell good morningErector Spinae
• Barbell Long Landmine RowLatissimus Dorsi
• Barbell lying rowPosterior Deltoids, Trapezius, Rhomboids
• Barbell Meadows RowLatissimus Dorsi
• Barbell overhead shrugUpper Trapezius
• Barbell pendlay rowTrapezius, Rhomboids, Latissimus Dorsi, Teres Major
• Barbell pullover to triceps extensionPectoralis Major, Latissimus Dorsi
• Barbell push bent over rowLatissimus Dorsi, Teres Major, Trapezius, Rhomboids
• Barbell reverse grip bent over rowLatissimus Dorsi, Teres Major
• Barbell seated good morningErector Spinae
• Barbell shrugsTrapezius
• Barbell Silverback ShrugTrapezius, Rhomboids
• Barbell underhand bent over rowLatissimus Dorsi, Teres Major
• Barbell wide shrugTrapezius, Rhomboids
• Behind neck lat pull down machineLatissimus Dorsi, Teres Major
• Bench pull-upsLatissimus Dorsi, Biceps Brachii
• Bent over row Resistance bandLatissimus Dorsi, Teres Major
• Bodyweight kneeling push-up rowPectoralis Major, Triceps Brachii, Latissimus Dorsi, Rhomboids
• Bodyweight standing shrugTrapezius, Deltoids
• Cable bar lateral pulldownLatissimus Dorsi, Teres Major
• Cable bent over reverse grip rowLatissimus Dorsi, Teres Major
• Cable bent over rowLatissimus Dorsi, Teres Major
• Cable close grip front lat pulldownLatissimus Dorsi, Teres Major
• Cable low seated rowLatissimus Dorsi, Teres Major
• cable lying extension pullover (with cables attachment)Latissimus Dorsi, Triceps Brachii
• Cable one arm bent over rowLatissimus Dorsi, Teres Major
• Cable one arm lat pulldownLatissimus Dorsi, Teres Major
• Cable palm rotational rowLatissimus Dorsi, Teres Major, Rhomboids
• Cable pulldownLatissimus Dorsi, Teres Major
• Cable pulldown (pro lat bar)Latissimus Dorsi, Teres Major
• Cable pushdown (straight arm)Latissimus Dorsi, Teres Major
• Cable rear drive bent armRhomboids
• Cable rear pulldownLatissimus Dorsi, Teres Major
• Cable reverse grip straight back seated high rowLatissimus Dorsi, Teres Major, Rhomboids
• Cable seated on floor rowLatissimus Dorsi, Teres Major
• Cable seated one arm alternate rowLatissimus Dorsi, Teres Major
• Cable seated rowLatissimus Dorsi, Teres Major
• Cable Seated Row With V BarLatissimus Dorsi, Teres Major
• Cable seated supine grip rowLatissimus Dorsi, Teres Major
• Cable straight arm pulldownLatissimus Dorsi, Teres Major
• Cable twin handle parallel grip lat pulldownLatissimus Dorsi, Teres Major
• Cable twisting pullLatissimus Dorsi, Teres Major
• Cable Underhand Pulldown Wide GripsLatissimus Dorsi, Teres Major, Rhomboids
• Chest pull backPectoralis Major, Rhomboids, Trapezius
• Dumbbell Bent Arm PulloverPectoralis Major, Latissimus Dorsi
• Dumbbell Bent-Over Reverse RowLatissimus Dorsi, Teres Major, Trapezius, Rhomboids
• Dumbbell Bent-Over RowLatissimus Dorsi, Teres Major, Trapezius, Rhomboids
• Dumbbell Chest Supported Lateral RaisesTrapezius, Latissimus Dorsi, Teres Major
• Dumbbell Decline ShrugTrapezius, Rhomboids
• Dumbbell Hammer Grip Incline Bench Two Arm RowTrapezius, Rhomboids, Latissimus Dorsi, Teres Major
• Dumbbell Incline RowRhomboids, Trapezius, Latissimus Dorsi, Teres Major
• Dumbbell Incline ShrugTrapezius, Rhomboids
• Dumbbell One Arm Row (rack support)Latissimus Dorsi, Teres Major
• Dumbbell Rear Full ShrugsTrapezius
• Dumbbell Renegade RowLatissimus Dorsi, Teres Major, Deltoids
• Dumbbell Reverse FlyTrapezius, Rhomboids
• Dumbbell shrugsTrapezius, Rhomboids
• Dumbbell single arm rowLatissimus Dorsi, Rhomboids
• Dumbbells bent over row pronated gripLatissimus Dorsi, Rhomboids
• Elbow Lift Reverse Push UpTrapezius, Rhomboids
• Exercise Ball Back Extension With Hands Behind HeadErector Spinae
• Good mornings dumbbellsErector Spinae, Biceps Femoris, Semitendinosus, Semimembranosus
• Good mornings kettlebellErector Spinae, Biceps Femoris, Semitendinosus, Semimembranosus
• Hammer Strength Plate Loaded High Row Alternate ArmsLatissimus Dorsi
• Hammer Strength Plate Loaded High Row Both ArmsLatissimus Dorsi
• Hammer Strength Plate Loaded High Row Single ArmLatissimus Dorsi
• Inverted rowLatissimus Dorsi, Teres Major, Trapezius, Rhomboids
• Inverted rows on smith machineLatissimus Dorsi, Teres Major, Trapezius, Rhomboids
• Jump Rope face pullTrapezius, Rhomboids, Deltoids
• Jump Rope rowTrapezius, Rhomboids, Latissimus Dorsi, Deltoids
• Kettlebell Single Arm RowLatissimus Dorsi, Teres Major, Rhomboids
• Landmine rowLatissimus Dorsi, Teres Major, Rhomboids, Trapezius
• Lat pull down close gripLatissimus Dorsi, Teres Major
• Lat pull down normal gripLatissimus Dorsi, Teres Major
• Lat pull down wide gripLatissimus Dorsi, Teres Major
• Lying back extensionErector Spinae
• Lying pull over with Resistance band cableLatissimus Dorsi, Teres Major, Pectoralis Major
• Prone bench row barbell pronate gripLatissimus Dorsi, Rhomboids
• Prone bench row barbell reverse gripLatissimus Dorsi, Rhomboids
• Prone bench row dumbbellsLatissimus Dorsi, Rhomboids
• Prone bench row dumbbells pronated gripLatissimus Dorsi, Rhomboids
• Prone bench row dumbbells supinated gripLatissimus Dorsi, Rhomboids
• Pull up wide gripLatissimus Dorsi, Teres Major, Biceps Brachii
• Resistance band - cable rowLatissimus Dorsi, Teres Major, Rhomboids, Trapezius
• Resistance Band Cross Body Single Straight Arm Supinated PulldownLatissimus Dorsi, Teres Major, Rhomboids
• Resistance Band Floor HyperextensionErector Spinae, Gluteus Maximus, Gluteus Medius, Gluteus Minimus
• Resistance Band Kneeling Cross Body Single Straight Arm Supinated PulldownLatissimus Dorsi, Teres Major, Rhomboids
• Resistance Band Pull ApartRhomboids, Trapezius, Posterior Deltoids
• Resistance Band Standing Single Arm Shoulder ExtensionDeltoids, Rhomboids, Trapezius, Latissimus Dorsi, Teres Major
• Reverse grip lat pull downLatissimus Dorsi, Rhomboids
• Scapula push upTrapezius, Rhomboids
• Seated cable row V bar machineLatissimus Dorsi, Teres Major
• Seated normal grip row machineLatissimus Dorsi, Teres Major, Rhomboids
• Seated Resistance band - cable rowsLatissimus Dorsi, Teres Major
• Single arm cable row leftLatissimus Dorsi, Rhomboids
• Single arm cable row rightLatissimus Dorsi, Rhomboids
• Single arm standing low cable rowLatissimus Dorsi, Rhomboids
• Standing lat cable pull overLatissimus Dorsi, Teres Major
• Straight bar cable pull downLatissimus Dorsi
• Straight bar cable row close gripLatissimus Dorsi, Teres Major
• Straight bar cable row normal gripLatissimus Dorsi, Teres Major
• SupermanErector Spinae, Gluteus Maximus, Gluteus Mideus
• Superman holdsErector Spinae, Gluteus Maximus, Gluteus Mideus
• Superman pullsErector Spinae, Gluteus Maximus, Gluteus Mideus
• Superman pulls Resistance bandErector Spinae, Latissimus Dorsi, Teres Major, Gluteus Maximus, Gluteus Mideus
• Supine push upTrapezius, Rhomboids, Posterior Deltoids
• Suspension Trainer with Grips Bent Knee Inverted RowRhomboids, Trapezius, Latissimus Dorsi, Teres Major
• Suspension Trainer with Grips Chin-upBiceps Brachii, Latissimus Dorsi, Teres Major
• Suspension Trainer with Grips Face PullRhomboids, Trapezius
• Suspension Trainer with Grips High RowLatissimus Dorsi, Teres Major, Rhomboids, Trapezius
• Suspension Trainer with Grips Inverted RowPosterior Deltoids, Latissimus Dorsi, Teres Major
• Suspension Trainer with Grips Inverted Row Arm TwistRhomboids, Trapezius, Latissimus Dorsi, Teres Major
• Suspension Trainer with Grips Knee Tuck RowRhomboids, Trapezius, Latissimus Dorsi, Teres Major
• Suspension Trainer with Grips Pull-upLatissimus Dorsi, Teres Major
• Suspension Trainer with Grips Rear Delt RowPosterior Deltoids, Trapezius, Rhomboids
• Suspension Trainer with Grips Wide Grip Inverted Row on floorTrapezius, Rhomboids, Latissimus Dorsi, Teres Major
• Trap bar shrugTrapezius
• V bar lat pull downLatissimus Dorsi, Teres Major