ACE Fit | Exercise | Back Exercises

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Michael Spangle

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Honolulu, HI

Christopher Gagliardi

Advanced Health & Fitness Specialist, Group Fitness Instructor, Personal Trainer

El Cajon, California

Molly Goodwin

Personal Trainer

San Diego, CA

Exercise Library

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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
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Supermans
Target Body Part:	Back,Butt/Hips,Shoulders
Equipment Needed:	No Equipment
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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
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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
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Dumbbell Front Squat
Target Body Part:	Back,Butt/Hips,Full Body/Integrated,Legs - Thighs
Equipment Needed:	Dumbbells
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Lat Pulldown
Target Body Part:	Back
Equipment Needed:	Resistance Bands/Cables
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Stability Ball Reverse Extensions
Target Body Part:	Back,Butt/Hips
Equipment Needed:	Stability Ball
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Stability Ball Shoulder Stabilization
Target Body Part:	Back,Shoulders
Equipment Needed:	Stability Ball
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Barbell Deadlift
Target Body Part:	Back,Butt/Hips,Full Body/Integrated,Legs - Thighs
Equipment Needed:	Barbell
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Downward-facing Dog
Target Body Part:	Arms,Back,Butt/Hips,Full Body/Integrated,Legs - Calves and Shins,Legs - Thighs
Equipment Needed:	No Equipment
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Single-arm, Single-leg Romanian Dead Lift
Target Body Part:	Back,Butt/Hips
Equipment Needed:	Dumbbells
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90 Lat Stretch
Target Body Part:	Back
Equipment Needed:	No Equipment
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Barbell Bent-over Row
Target Body Part:	Arms,Back,Full Body/Integrated,Shoulders
Equipment Needed:	Barbell
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Childs Pose
Target Body Part:	Abs,Back,Butt/Hips,Legs - Thighs
Equipment Needed:	No Equipment
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Glute Bridge Single Leg Progression
Target Body Part:	Back,Butt/Hips,Legs - Thighs
Equipment Needed:	No Equipment
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Inchworms
Target Body Part:	Abs,Arms,Back,Chest,Full Body/Integrated,Shoulders
Equipment Needed:	No Equipment
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Jammer - Torso Rotations
Target Body Part:	Abs,Arms,Back,Chest,Full Body/Integrated,Shoulders
Equipment Needed:	Barbell
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Kneeling Lat Stretch (w/bench)
Target Body Part:	Back
Equipment Needed:	Bench
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Medicine Ball Lunge to Chest Pass
Target Body Part:	Abs,Back,Butt/Hips,Chest,Full Body/Integrated,Shoulders
Equipment Needed:	Medicine Ball
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Partner Standing Row with Resistance Tubing
Target Body Part:	Arms,Back,Butt/Hips
Equipment Needed:	Resistance Bands/Cables
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Shoulder Packing
Target Body Part:	Back,Shoulders
Equipment Needed:	No Equipment
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Single Arm Barbell Jammer
Target Body Part:	Arms,Back,Butt/Hips,Full Body/Integrated,Legs - Thighs,Shoulders
Equipment Needed:	Barbell
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Standing Barbell Shrug
Target Body Part:	Back
Equipment Needed:	Barbell
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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
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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
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TRX ® Assisted Side Lunge with Arm Raise
Target Body Part:	Back,Butt/Hips,Full Body/Integrated,Legs - Calves and Shins,Shoulders
Equipment Needed:	TRX
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Cobra
Target Body Part:	Abs,Back
Equipment Needed:	No Equipment
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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
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TRX ® Single-arm Row
Target Body Part:	Abs,Arms,Back
Equipment Needed:	TRX
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Single-arm Dumbbell Row
Target Body Part:	Back
Equipment Needed:	Bench,Dumbbells
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Barbell Push Press
Target Body Part:	Arms,Back,Butt/Hips,Full Body/Integrated,Legs - Calves and Shins,Legs - Thighs,Shoulders
Equipment Needed:	Barbell
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Chin-ups
Target Body Part:	Arms,Back
Equipment Needed:	Pull up bar
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Incline Reverse Lateral Dumbbell Raise
Target Body Part:	Back,Shoulders
Equipment Needed:	Bench,Dumbbells
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Kneeling Reverse Fly
Target Body Part:	Back,Shoulders
Equipment Needed:	Resistance Bands/Cables
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Overhead Medicine Ball Slams
Target Body Part:	Back,Butt/Hips,Full Body/Integrated,Legs - Thighs,Shoulders
Equipment Needed:	Medicine Ball
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Prone Scapular (Shoulder) Stabilization Series - I, Y, T, W, O Formation
Target Body Part:	Back,Shoulders
Equipment Needed:	No Equipment
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Pull-ups
Target Body Part:	Arms,Back
Equipment Needed:	Pull up bar
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Seated High Back Row
Target Body Part:	Arms,Back,Shoulders
Equipment Needed:	Resistance Bands/Cables
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Seated Lat Pulldown
Target Body Part:	Back
Equipment Needed:	Weight Machines / Selectorized
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Seated Machine High Back Rows
Target Body Part:	Arms,Back
Equipment Needed:	Weight Machines / Selectorized
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Seated Machine Rows
Target Body Part:	Arms,Back
Equipment Needed:	Weight Machines / Selectorized
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Seated Row
Target Body Part:	Arms,Back
Equipment Needed:	Resistance Bands/Cables
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Seated Side-Straddle Stretch
Target Body Part:	Abs,Back,Legs - Thighs
Equipment Needed:	No Equipment
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Seated Straddle Stretch
Target Body Part:	Back,Legs - Thighs
Equipment Needed:	No Equipment
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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 >

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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

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