Exercises / Back

Back

Back: 203 exercises with a technique demo, the muscles worked and step-by-step instructions.

• Alternate Lateral Pulldowncable
• Archer Pull Upbody only
• Assisted Parallel Close Grip Pull-Upmachine
• Assisted Pull-Upmachine
• Assisted Standing Chin-Upmachine
• Assisted Standing Pull-Upmachine
• Back Extension On Exercise Ballexercise ball
• Back Leverbody only
• Back Pec Stretchbody only
• Band Assisted Pull-Upbands
• Band Close-Grip Pulldownbands
• Band Fixed Back Close Grip Pulldownbands
• Band Fixed Back Underhand Pulldownbands
• Band Kneeling One Arm Pulldownbands
• Band One Arm Standing Low Rowbands
• Band One Arm Twisting Seated Rowbands
• Band Shrugbands
• Band Straight Leg Deadliftbands
• Band Underhand Pulldownbands
• Barbell Bent Arm Pulloverbarbell
• Barbell Bent Over Rowbarbell
• Barbell Decline Bent Arm Pulloverbarbell
• Barbell Decline Wide-Grip Pulloverbarbell
• Barbell Incline Rowbarbell
• Barbell One Arm Bent Over Rowbarbell
• Barbell Pendlay Rowbarbell
• Barbell Pulloverbarbell
• Barbell Pullover To Pressbarbell
• Barbell Reverse Grip Bent Over Rowbarbell
• Barbell Reverse Grip Incline Bench Rowbarbell
• Barbell Shrugbarbell
• Bench Pull-Upsbody only
• Bodyweight Squatting Rowbody only
• Bodyweight Squatting Row (With Towel)body only
• Bodyweight Standing Close-Grip One Arm Rowbody only
• Bodyweight Standing Close-Grip Rowbody only
• Bodyweight Standing One Arm Rowbody only
• Bodyweight Standing One Arm Row (With Towel)body only
• Bodyweight Standing Rowbody only
• Bodyweight Standing Row (With Towel)body only
• Cable Bar Lateral Pulldowncable
• Cable Cross-Over Lateral Pulldowncable
• Cable Decline Seated Wide-Grip Rowcable
• Cable Floor Seated Wide-Grip Rowcable
• Cable High Row (Kneeling)cable
• Cable Incline Bench Rowcable
• Cable Incline Pushdowncable
• Cable Lat Pulldown Full Range Of Motioncable
• Cable Lateral Pulldown (With Rope Attachment)cable
• Cable Lateral Pulldown With V-Barcable
• Cable Low Seated Rowcable
• Cable Lying Extension Pullover (With Rope Attachment)cable
• Cable One Arm Bent Over Rowcable
• Cable One Arm Pulldowncable
• Cable One Arm Straight Back High Row (Kneeling)cable
• Cable Palm Rotational Rowcable
• Cable Pulldowncable
• Cable Pulldown (Pro Lat Bar)cable
• Cable Pushdown (Straight Arm) V. 2cable
• Cable Rear Pulldowncable
• Cable Reverse-Grip Straight Back Seated High Rowcable
• Cable Rope Crossover Seated Rowcable
• Cable Rope Elevated Seated Rowcable
• Cable Rope Extension Incline Bench Rowcable
• Cable Rope Seated Rowcable
• Cable Seated High Row (V-Bar)cable
• Cable Seated One Arm Alternate Rowcable
• Cable Seated Rowcable
• Cable Seated Wide-Grip Rowcable
• Cable Shrugcable
• Cable Squat Row (With Rope Attachment)cable
• Cable Standing Row (V-Bar)cable
• Cable Standing Twist Row (V-Bar)cable
• Cable Straight Arm Pulldowncable
• Cable Straight Arm Pulldown (With Rope)cable
• Cable Straight Back Seated Rowcable
• Cable Thibaudeau Kayak Rowcable
• Cable Twisting Pullcable
• Cable Underhand Pulldowncable
• Cable Upper Rowcable
• Cable Wide Grip Rear Pulldown Behind Neckcable
• Cambered Bar Lying Rowbarbell
• Chin-Upbody only
• Chin-Ups (Narrow Parallel Grip)body only
• Close Grip Chin-Upbody only
• Dumbbell Bent Over Rowdumbbell
• Dumbbell Decline Shrugdumbbell
• Dumbbell Decline Shrug V. 2dumbbell
• Dumbbell Incline Rowdumbbell
• Dumbbell Incline Shrugdumbbell
• Dumbbell Incline Y-Raisedumbbell
• Dumbbell Lying Rear Delt Rowdumbbell
• Dumbbell One Arm Bent-Over Rowdumbbell
• Dumbbell Palm Rotational Bent Over Rowdumbbell
• Dumbbell Reverse Grip Incline Bench One Arm Rowdumbbell
• Dumbbell Reverse Grip Incline Bench Two Arm Rowdumbbell
• Dumbbell Reverse Grip Row (Female)dumbbell
• Dumbbell Shrugdumbbell
• Dumbbell Side Plank With Rear Flydumbbell
• Elbow Lift - Reverse Push-Upbody only
• Elevatorbody only
• Exercise Ball Alternating Arm Upsexercise ball
• Exercise Ball Back Extension With Arms Extendedexercise ball
• Exercise Ball Back Extension With Hands Behind Headexercise ball
• Exercise Ball Back Extension With Knees Off Groundexercise ball
• Exercise Ball Back Extension With Rotationexercise ball
• Exercise Ball Hugexercise ball
• Exercise Ball Lat Stretchexercise ball
• Exercise Ball Lower Back Stretch (Pyramid)exercise ball
• Exercise Ball Lying Side Lat Stretchexercise ball
• Exercise Ball Prone Leg Raiseexercise ball
• Ez Bar Lying Bent Arms Pullovere-z curl bar
• Ez Bar Reverse Grip Bent Over Rowe-z curl bar
• Front Lever Repsbody only
• Gironda Sternum Chinbody only
• Hyperextensionbody only
• Hyperextension (On Bench)body only
• Inverted Rowbody only
• Inverted Row Bent Kneesbody only
• Inverted Row On Benchbody only
• Inverted Row V. 2body only
• Inverted Row With Strapsbody only
• Kettlebell Alternating Renegade Rowkettlebells
• Kettlebell Alternating Rowkettlebells
• Kettlebell One Arm Rowkettlebells
• Kettlebell Sumo High Pullkettlebells
• Kettlebell Two Arm Rowkettlebells
• Kipping Muscle Upbody only
• Kneeling Lat Stretchbody only
• L-Pull-Upbody only
• Lever Alternating Narrow Grip Seated Rowmachine
• Lever Assisted Chin-Upmachine
• Lever Back Extensionmachine
• Lever Bent Over Rowbarbell
• Lever Bent-Over Row With V-Barmachine
• Lever Front Pulldownmachine
• Lever Gripless Shrugmachine
• Lever Gripless Shrug V. 2machine
• Lever High Rowmachine
• Lever Narrow Grip Seated Rowmachine
• Lever One Arm Bent Over Rowbarbell
• Lever One Arm Lateral High Rowmachine
• Lever One Arm Lateral Wide Pulldownmachine
• Lever Pullovermachine
• Lever Reverse Grip Lateral Pulldownmachine
• Lever Reverse Grip Vertical Rowmachine
• Lever Reverse T-Bar Rowmachine
• Lever Seated Rowmachine
• Lever Shrugmachine
• Lever T Bar Rowmachine
• Lever T-Bar Reverse Grip Rowmachine
• Lever Unilateral Rowmachine
• London Bridgeother
• Lower Back Curlbody only
• Medicine Ball Catch And Overhead Throwmedicine ball
• Medicine Ball Overhead Slammedicine ball
• Mixed Grip Chin-Upbody only
• Muscle Upbody only
• Muscle-Up (On Vertical Bar)body only
• One Arm Against Wallbody only
• One Arm Chin-Upbody only
• One Arm Towel Rowbody only
• Pull Up (Neutral Grip)body only
• Pull-Upbody only
• Rear Pull-Upbody only
• Resistance Band Seated Straight Back Rowbands
• Reverse Grip Machine Lat Pulldownmachine
• Reverse Grip Pull-Upbody only
• Rocky Pull-Up Pulldownbody only
• Roller Back Stretchfoam roll
• Roller Side Lat Stretchfoam roll
• Rope Climbother
• Scapula Dipsbody only
• Scapular Pull-Upbody only
• Seated Lower Back Stretchbody only
• Shoulder Grip Pull-Upbody only
• Side Lying Floor Stretchbody only
• Side-To-Side Chinbody only
• Skin The Catbody only
• Smith Back Shrugmachine
• Smith Bent Over Rowmachine
• Smith Narrow Rowmachine
• Smith One Arm Rowmachine
• Smith Reverse Grip Bent Over Rowmachine
• Smith Shrugmachine
• Sphinxbody only
• Spine Stretchbody only
• Standing Archerbody only
• Standing Lateral Stretchbody only
• Standing Pelvic Tiltbody only
• Suspended Rowbody only
• Twin Handle Parallel Grip Lat Pulldowncable
• Two Toe Touch (Male)body only
• Upper Back Stretchbody only
• Upward Facing Dogbody only
• Weighted Close Grip Chin-Up On Dip Cageother
• Weighted Hyperextension (On Stability Ball)other
• Weighted Muscle Upother
• Weighted Muscle Up (On Bar)other
• Weighted One Hand Pull Upother
• Weighted Pull-Upother
• Wide Grip Pull-Upbody only
• Wide Grip Rear Pull-Upbody only

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