ACE Fit | Exercise | Back Exercises

Trainers Near You
San Diego CA change location

Locate a trainer in your area.

Lauren Brooks

Personal Trainer

Encinitas, CA

Jennifer Piro

Personal Trainer, ACE Health Coach

El Cajon, CA

Kristin Stehly

Group Fitness Instructor, Personal Trainer

Escondido, CA

Exercise Library

< BACK

Back Exercises

Use a combination of these core back exercises to strengthen your lower, upper or middle back areas. Whether you're interested in barbell deadlifts or reverse extensions, we have back strengthening exercises for every level. These exercises are also featured in convenient workout routines that include proper warm-up and cool-down techniques, which greatly reduces the risk of injury.

Stability Ball Prone Walkout
Target Body Part:	Abs,Back
Equipment Needed:	Stability Ball
View Details >

Supermans
Target Body Part:	Back,Butt/Hips,Shoulders
Equipment Needed:	No Equipment
View Details >

Bird-dog
Target Body Part:	Abs,Back,Butt/Hips
Equipment Needed:	No Equipment
View Details >

Front Plank
Target Body Part:	Abs,Back
Equipment Needed:	No Equipment
View Details >

Cat-Camel
Target Body Part:	Back,Chest
Equipment Needed:	No Equipment
View Details >

Contralateral Limb Raises
Target Body Part:	Back,Butt/Hips,Shoulders
Equipment Needed:	No Equipment
View Details >

Dumbbell Front Squat
Target Body Part:	Back,Butt/Hips,Full Body/Integrated,Legs - Thighs
Equipment Needed:	Dumbbells
View Details >

Lat Pulldown
Target Body Part:	Back
Equipment Needed:	Resistance Bands/Cables
View Details >

Stability Ball Reverse Extensions
Target Body Part:	Back,Butt/Hips
Equipment Needed:	Stability Ball
View Details >

Stability Ball Shoulder Stabilization
Target Body Part:	Back,Shoulders
Equipment Needed:	Stability Ball
View Details >

Barbell Deadlift
Target Body Part:	Back,Butt/Hips,Full Body/Integrated,Legs - Thighs
Equipment Needed:	Barbell
View Details >

Downward-facing Dog
Target Body Part:	Arms,Back,Butt/Hips,Full Body/Integrated,Legs - Calves and Shins,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Single-arm, Single-leg Romanian Dead Lift
Target Body Part:	Back,Butt/Hips
Equipment Needed:	Dumbbells
View Details >

90 Lat Stretch
Target Body Part:	Back
Equipment Needed:	No Equipment
View Details >

Barbell Bent-over Row
Target Body Part:	Arms,Back,Full Body/Integrated,Shoulders
Equipment Needed:	Barbell
View Details >

Childs Pose
Target Body Part:	Abs,Back,Butt/Hips,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Glute Bridge Single Leg Progression
Target Body Part:	Back,Butt/Hips,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Inchworms
Target Body Part:	Abs,Arms,Back,Chest,Full Body/Integrated,Shoulders
Equipment Needed:	No Equipment
View Details >

Jammer - Torso Rotations
Target Body Part:	Abs,Arms,Back,Chest,Full Body/Integrated,Shoulders
Equipment Needed:	Barbell
View Details >

Kneeling Lat Stretch (w/bench)
Target Body Part:	Back
Equipment Needed:	Bench
View Details >

Medicine Ball Lunge to Chest Pass
Target Body Part:	Abs,Back,Butt/Hips,Chest,Full Body/Integrated,Shoulders
Equipment Needed:	Medicine Ball
View Details >

Partner Standing Row with Resistance Tubing
Target Body Part:	Arms,Back,Butt/Hips
Equipment Needed:	Resistance Bands/Cables
View Details >

Shoulder Packing
Target Body Part:	Back,Shoulders
Equipment Needed:	No Equipment
View Details >

Single Arm Barbell Jammer
Target Body Part:	Arms,Back,Butt/Hips,Full Body/Integrated,Legs - Thighs,Shoulders
Equipment Needed:	Barbell
View Details >

Standing Barbell Shrug
Target Body Part:	Back
Equipment Needed:	Barbell
View Details >

Standing Triangle Straddle Bends
Target Body Part:	Back,Butt/Hips,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

TRX ® Back Row
Target Body Part:	Abs,Arms,Back
Equipment Needed:	TRX
View Details >

Barbell High Back Squat
Target Body Part:	Back,Butt/Hips,Full Body/Integrated,Legs - Thighs
Equipment Needed:	Barbell
View Details >

Stability Ball Shoulder (Glute) Bridge
Target Body Part:	Abs,Back,Butt/Hips
Equipment Needed:	Stability Ball
View Details >

TRX ® Assisted Side Lunge with Arm Raise
Target Body Part:	Back,Butt/Hips,Full Body/Integrated,Legs - Calves and Shins,Shoulders
Equipment Needed:	TRX
View Details >

Cobra
Target Body Part:	Abs,Back
Equipment Needed:	No Equipment
View Details >

Dumbbell Deadlift
Target Body Part:	Back,Butt/Hips,Full Body/Integrated,Legs - Thighs
Equipment Needed:	Dumbbells
View Details >

Stability Ball Russian Twist
Target Body Part:	Abs,Back
Equipment Needed:	Stability Ball
View Details >

TRX ® Single-arm Row
Target Body Part:	Abs,Arms,Back
Equipment Needed:	TRX
View Details >

Single-arm Dumbbell Row
Target Body Part:	Back
Equipment Needed:	Bench,Dumbbells
View Details >

Barbell Push Press
Target Body Part:	Arms,Back,Butt/Hips,Full Body/Integrated,Legs - Calves and Shins,Legs - Thighs,Shoulders
Equipment Needed:	Barbell
View Details >

Chin-ups
Target Body Part:	Arms,Back
Equipment Needed:	Pull up bar
View Details >

Incline Reverse Lateral Dumbbell Raise
Target Body Part:	Back,Shoulders
Equipment Needed:	Bench,Dumbbells
View Details >

Kneeling Reverse Fly
Target Body Part:	Back,Shoulders
Equipment Needed:	Resistance Bands/Cables
View Details >

Overhead Medicine Ball Slams
Target Body Part:	Back,Butt/Hips,Full Body/Integrated,Legs - Thighs,Shoulders
Equipment Needed:	Medicine Ball
View Details >

Prone Scapular (Shoulder) Stabilization Series - I, Y, T, W, O Formation
Target Body Part:	Back,Shoulders
Equipment Needed:	No Equipment
View Details >

Pull-ups
Target Body Part:	Arms,Back
Equipment Needed:	Pull up bar
View Details >

Seated High Back Row
Target Body Part:	Arms,Back,Shoulders
Equipment Needed:	Resistance Bands/Cables
View Details >

Seated Lat Pulldown
Target Body Part:	Back
Equipment Needed:	Weight Machines / Selectorized
View Details >

Seated Machine High Back Rows
Target Body Part:	Arms,Back
Equipment Needed:	Weight Machines / Selectorized
View Details >

Seated Machine Rows
Target Body Part:	Arms,Back
Equipment Needed:	Weight Machines / Selectorized
View Details >

Seated Row
Target Body Part:	Arms,Back
Equipment Needed:	Resistance Bands/Cables
View Details >

Seated Side-Straddle Stretch
Target Body Part:	Abs,Back,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Seated Straddle Stretch
Target Body Part:	Back,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Seated Straddle with Side Reaches
Target Body Part:	Abs,Back,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Spinal Twist with a Push-Pull Movement
Target Body Part:	Back,Chest,Shoulders
Equipment Needed:	No Equipment
View Details >

Standing Dumbbell Shrug
Target Body Part:	Back
Equipment Needed:	Dumbbells
View Details >

Supine Spinal Twist with Rib Grab and Progressions
Target Body Part:	Abs,Back,Chest,Shoulders
Equipment Needed:	No Equipment
View Details >

TRX ® Assisted Cross-over Lunge with Arm Raise
Target Body Part:	Back,Butt/Hips,Shoulders
Equipment Needed:	TRX
View Details >

TRX ® Hip Press
Target Body Part:	Back,Butt/Hips,Legs - Thighs
Equipment Needed:	TRX
View Details >

TRX ® Side-straddle Golf Swings
Target Body Part:	Back,Chest,Shoulders
Equipment Needed:	TRX
View Details >

Upward Facing Dog
Target Body Part:	Abs,Back
Equipment Needed:	No Equipment
View Details >

Filter your results

Current Filters

Back (Remove)

Exercise Level

Equipment Needed

Amazon.com Widgets

Fit Life Articles

Sports Training for Youth Athletes: How Much is Too Much?

Keeping young athletes healthy and injury-free should be the number-one goal for all parents and coaches, but today’s competitive environment means many kids are training...

GO >

312-pound Turnaround to Life as a Trainer

There’s a reason all those weight-loss reality shows are so popular—it is inspiring to watch people lose large amounts of weight and, in the process, transform their lives....

GO >

Gym Class: Pure Barre

Wondering if one of those barre-based fitness classes will help you attain that long, lean dancer’s physique? ACE fitness expert Jessica Matthews tried out one of the most...

GO >

Back Exercises

Exercise Library

Back Exercises

Stability Ball Prone Walkout

Supermans

Bird-dog

Front Plank

Cat-Camel

Contralateral Limb Raises

Dumbbell Front Squat

Lat Pulldown

Stability Ball Reverse Extensions

Stability Ball Shoulder Stabilization

Barbell Deadlift

Downward-facing Dog

Single-arm, Single-leg Romanian Dead Lift

90 Lat Stretch

Barbell Bent-over Row

Childs Pose

Glute Bridge Single Leg Progression

Inchworms

Jammer - Torso Rotations

Kneeling Lat Stretch (w/bench)

Medicine Ball Lunge to Chest Pass

Partner Standing Row with Resistance Tubing

Shoulder Packing

Single Arm Barbell Jammer

Standing Barbell Shrug

Standing Triangle Straddle Bends

TRX ® Back Row

Barbell High Back Squat

Stability Ball Shoulder (Glute) Bridge

TRX ® Assisted Side Lunge with Arm Raise

Cobra

Dumbbell Deadlift

Stability Ball Russian Twist

TRX ® Single-arm Row

Single-arm Dumbbell Row

Barbell Push Press

Chin-ups

Incline Reverse Lateral Dumbbell Raise

Kneeling Reverse Fly

Overhead Medicine Ball Slams

Prone Scapular (Shoulder) Stabilization Series - I, Y, T, W, O Formation

Pull-ups

Seated High Back Row

Seated Lat Pulldown

Seated Machine High Back Rows

Seated Machine Rows

Seated Row

Seated Side-Straddle Stretch

Seated Straddle Stretch

Seated Straddle with Side Reaches

Spinal Twist with a Push-Pull Movement

Standing Dumbbell Shrug

Supine Spinal Twist with Rib Grab and Progressions

TRX ® Assisted Cross-over Lunge with Arm Raise

TRX ® Hip Press

TRX ® Side-straddle Golf Swings

Upward Facing Dog

Filter your results

Get fitness tips, healthy recipes and exercise suggestions by signing up for our monthly newsletter.