Back Exercises

Trainers Near You
San Diego CA change location

Mary MacDonald

Personal Trainer

Solana Beach, California

Belinda Thompson

Group Fitness Instructor, Personal Trainer, ACE Health Coach

San Diego, CA

Brian Greenlee

Advanced Health & Fitness Specialist (Gold Certified), Group Fitness Instructor, Personal Trainer

La Jolla, CA

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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
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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
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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
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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
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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
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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
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Spinal Twist with a Push-Pull Movement
Target Body Part: Back,Chest,Shoulders
Equipment Needed: No Equipment
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Standing Dumbbell Shrug
Target Body Part: Back
Equipment Needed: Dumbbells
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Supine Spinal Twist with Rib Grab and Progressions
Target Body Part: Abs,Back,Chest,Shoulders
Equipment Needed: No Equipment
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TRX ® Assisted Cross-over Lunge with Arm Raise
Target Body Part: Back,Butt/Hips,Shoulders
Equipment Needed: TRX
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TRX ® Hip Press
Target Body Part: Back,Butt/Hips,Legs - Thighs
Equipment Needed: TRX
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TRX ® Side-straddle Golf Swings

Target Body Part: Back,Chest,Shoulders
Equipment Needed: TRX
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Upward Facing Dog
Target Body Part: Abs,Back
Equipment Needed: No Equipment
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