Back Exercises

Follow ACE On
Fitness Programs

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



Abs, Back

Stability Ball

Supermans



Back, Butt/Hips, Shoulders

No Equipment

Bird-dog



Abs, Back, Butt/Hips

No Equipment

Front Plank



Abs, Back

No Equipment

Cat-Cow



Back, Chest

No Equipment

Contralateral Limb Raises



Back, Butt/Hips, Shoulders

No Equipment

Front Squat



Back, Butt/Hips, Full Body/Integrated, Legs - Thighs

Dumbbells

Kneeling Lat Pulldown



Back

Resistance Bands/Cables

Stability Ball Reverse Extensions



Back, Butt/Hips

Stability Ball

Stability Ball Shoulder Stabilization



Back, Shoulders

Stability Ball

Downward-facing Dog



Arms, Back, Butt/Hips, Full Body/Integrated, Legs - Calves and Shins, Legs - Thighs

No Equipment

Single-arm, Single-leg Romanian Dead Lift



Back, Butt/Hips

Dumbbells

90 Lat Stretch



Back

No Equipment

Bent-over Row



Arms, Back, Shoulders

Barbell

Childs Pose



Abs, Back, Butt/Hips, Legs - Thighs

No Equipment

Glute Bridge Single Leg Progression



Back, Butt/Hips, Legs - Thighs

No Equipment

Inchworms



Abs, Arms, Back, Chest, Full Body/Integrated, Shoulders

No Equipment

Kneeling Lat Stretch (w/bench)



Back

Bench

Medicine Ball Lunge to Chest Pass



Abs, Back, Butt/Hips, Chest, Full Body/Integrated, Shoulders

Medicine Ball

Partner Standing Row with Resistance Tubing



Arms, Back, Butt/Hips

Resistance Bands/Cables

Shoulder Packing



Back, Shoulders

No Equipment

Shrug



Back

Barbell

Standing Triangle Straddle Bends



Back, Butt/Hips, Legs - Thighs

No Equipment

TRX ® Back Row



Abs, Arms, Back

TRX

TRX ® Assisted Side Lunge with Arm Raise



Back, Butt/Hips, Full Body/Integrated, Legs - Calves and Shins, Shoulders

TRX

Cobra



Abs, Back

No Equipment

TRX ® Single-arm Row



Abs, Arms, Back

TRX

Single-arm Row



Back

Bench, Dumbbells

Chin-ups



Arms, Back

Pull up bar

Halo



Back, Butt/Hips, Chest, Full Body/Integrated, Legs - Thighs, Shoulders

Kettlebells

High Row



Back

Resistance Bands/Cables

Incline Reverse Fly



Back, Shoulders

Bench, Dumbbells

Kneeling Reverse Fly



Back, Shoulders

Resistance Bands/Cables

Overhead Slams



Back, Butt/Hips, Full Body/Integrated, Legs - Thighs, Shoulders

Medicine Ball

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



Back, Shoulders

No Equipment

Pull-ups



Arms, Back

Pull up bar

Reverse Fly



Back, Shoulders

Resistance Bands/Cables

Romanian Deadlift



Back, Butt/Hips, Legs - Thighs

Barbell

Seated High Back Row



Arms, Back, Shoulders

Bench, Resistance Bands/Cables

Seated High Back Rows



Arms, Back

Weight Machines / Selectorized

Seated Lat Pulldown



Back

Weight Machines / Selectorized

Seated Row



Arms, Back

Weight Machines / Selectorized

Seated Row



Arms, Back

Resistance Bands/Cables

Seated Side-Straddle Stretch



Abs, Back, Legs - Thighs

No Equipment

Seated Straddle Stretch



Back, Legs - Thighs

No Equipment

Seated Straddle with Side Reaches



Abs, Back, Legs - Thighs

No Equipment

Single Arm Overhead Squat



Back, Full Body/Integrated, Legs - Thighs, Shoulders

Kettlebells

Single Arm Row



Back

Resistance Bands/Cables

Spinal Twist with a Push-Pull Movement



Back, Chest, Shoulders

No Equipment

Standing Row



Back

Resistance Bands/Cables

Standing Shrug



Back

Dumbbells

Straight Arm Pressdown



Back

Resistance Bands/Cables

Supine Spinal Twist with Rib Grab and Progressions



Abs, Back, Chest, Shoulders

No Equipment

TRX ® Assisted Cross-over Lunge with Arm Raise



Back, Butt/Hips, Shoulders

TRX

TRX ® Hip Press



Back, Butt/Hips, Legs - Thighs

TRX

TRX ® Side-straddle Golf Swings



Back, Chest, Shoulders

TRX

Upward Facing Dog



Abs, Back

No Equipment