List Of BACK Exercises

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    Alternating Dumbbell Pullover

    If you are looking for something different for the back muscles, consider the alternating pullover exercise. The largest muscle in the back is scientifically known as the latissimus dorsi. You might see it referred to as the "lats" or "wings." Th....

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    Alternating Supermans on Workout Ball

    Alternating supermans are ideal for strengthening the deeper muscles of the lumbar spine. The abdominal muscles are also heavily involved in stabilizing the core during this exercise. At first glance, you would think this exercise is easy. In ac....

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    Assisted Pull-ups w/ Heavy Duty Resistance Bands

    Make pull-ups easier! Assisted pull-ups, as the name implies, allow you to perform pull-ups with help. In this exercise, the help is in the form of rubber resistance bands. This version of the pull-up is a great alternative for those who are unab....

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    Back Hyperextensions on Stability Ball

    The stability ball hyperextension works to strengthen the lower back. Begin by placing your stomach/chest on a stability ball. Your legs should be shoulder width apart and fully extended against a wall behind you. The wall is used to provide leve....

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    Bent Row with Weighted Straight Bar

    The bent row with weighted straight bar primarily targets the greater muscles of the back. The largest muscle in the back is scientifically known as the latissimus dorsi. You might see it referred to as the "lats" or "wings." The lats are used an....

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    Bent Rows with Resistance Tubing

    This exercise is a convenient alternative to the traditional barbell row. The main target is the upper back, or scientifically, the latissimus dorsi. The "lat" muscles function to pull things. So whenever you open a door, your lat muscles are all....

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    Bird Dog

    The bird dog exercise can be used to work the deeper muscles of the lumbar spine (e.g. multifidus). In addition to the lower back muscles, the bird dog exercise also works the core, glutes, and shoulders. During this exercise, the load on the spi....

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    Bow and Arrow Pull

    The bow and arrow pull is a simple exercise that is great for working the back muscles. This exercise also targets other muscles such as the triceps, biceps, and shoulders. The bow and arrow pull can be performed seated or standing. To begin, gr....

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    Upright Row w/ Weighted Straight Bar

    The upright row mainly works the trapezius muscle. In addition, the side and front portion of the shoulder, as well as the biceps are also worked. The trapezius is located on the upper back and is shaped like a trapezoid, hence the name. Many con....

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    Cable Pullovers

    The cable pullover is a great way to work the upper back muscles. This exercise also works just about all the muscles of the upper body to some degree. The largest muscle in the back is scientifically known as the latissimus dorsi. You might see ....

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    Dumbbell Pullover

    The dumbbell pullover is primarily going to work the upper back muscles. This exercise also works just about all the muscles of the upper body to some degree. The largest muscle in the back is scientifically known as the latissimus dorsi. You mig....

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    Good Mornings

    Good mornings are used primarily to work the lower back muscles. The hamstrings and gluteus muscles are also involved in the movement. This exercise is not without controversy. Some maintain that good mornings can lead to lower back injuries. Wh....

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    Kettlebell Drag w/ Tug of War Rope (Low Pulls)

    Unconventional training at its best! The kettlebell drag is an effective way to work the large muscles of the back. This exercise can be used for general strength training or total body power. There is more than one way to perform this exercise.....

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    Lat Pulldowns

    The largest muscle in the back is scientifically known as the latissimus dorsi. You might see it referred to as the "lats" or "wings." The lats are used any time you pull something. For example, when you open a fridge or a car door, you are prima....

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    Lat Pulldowns (One Arm)

    The largest muscle in the back is scientifically known as the latissimus dorsi. You might see it referred to as the "lats" or "wings." The lats are used any time you pull something. For example, when you open a refrigerator or a car door, you are....

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    Lat Pulldowns w/ Resistance Tubing

    The largest muscle in the back is scientifically known as the latissimus dorsi. You might see it referred to as the "lats" or "wings." The lats are used any time you pull something. For example, when you open a fridge or a car door, you are prima....

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    One Arm Dumbbell Row

    The one arm dumbbell row is great for working the back muscles. The largest muscle in the back is scientifically known as the latissimus. You might see it referred to as the "lats" or "wings." The lats are used any time you pull something. For ex....

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    Pull-ups

    This is an excellent exercise that involves nearly every upper body muscle to a certain degree. However, the emphasis is on the latissimus dorsi, teres major, posterior deltoid muscles. Begin by jumping up and grasping an overhead bar with a pron....

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    Pullovers with Medicine Ball

    If you are looking for a different exercise to work the back muscles, try the med ball pullover. The largest muscle in the back is scientifically known as the latissimus dorsi. You might see it referred to as the "lats" or "wings." The lats are u....

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    Seated Row with Resistance Tubing

    The seated row with resistance tubing is a great back exercise. The largest muscle in the back is scientifically known as the latissimus dorsi. You might see it referred to as the "lats" or "wings." The lats are used any time you pull something. ....

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    Seated Rows (Cable)

    The seated cable row is ideal for overall back development. The largest muscle in the back is scientifically known as the latissimus dorsi. You might see it referred to as the "lats" or "wings." The lats are used any time you pull something. For ....

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    Skiers

    Tired of traditional back exercises? The skier may be the answer to your problems. This exercise works the back muscles like none other. The triceps are also heavily involved in the execution of this movement. Here's how it's done: First, anchor....

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    Sled Pulls with Tug of War Rope

    Here is an easy way to perform a "PE exercise" without the assistance of a partner. It's classic tug of war with a twist! The sled pull with tug of war rope is a great way to work the back muscles. This exercise can be used to achieve any of the ....

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    Supermans (Bilateral)

    The superman exercise can be used to work the lower back (erector spinae muscle). This exercise also works the hamstrings, butt, and shoulders. Some experts maintain that the superman exercise overloads the spine in a potentially unsafe manner. T....

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    Supermans (Contralateral)

    The contralateral superman exercise is ideal for working the lower back (erector spinae muscle). This exercise also works the hamstrings, butt, and shoulders. Some experts maintain that traditional (bilateral) supermans overload the spine in a po....

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    Supine Pull-ups

    The supine pull-up is generally performed on a Smith machine. This exercise is a modified version of the classic pull-up. It is sometimes referred to as an inverted pull-up. The first step in this exercise is to adjust the bar height. The bar hei....

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    Two Arm Dumbbell Row

    The two arm dumbbell row exercise is used to target the back, primarily the latissimus dorsi or "lats." The lower back is also used in this exercise as a stabilizer. However, many individuals can often mistake this exercise as an arm exercise. Wh....

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