Back Exercises

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Julie Simpson

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Portia Page

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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.

Bird-dog
Target Body Part: Abs,Back,Butt/Hips
Equipment Needed: No Equipment
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Cat-Camel
Target Body Part: Back,Chest
Equipment Needed: No Equipment
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Lat Pulldown
Target Body Part: Back
Equipment Needed: Resistance Bands/Cables
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Stability Ball Shoulder Stabilization
Target Body Part: Back,Shoulders
Equipment Needed: Stability Ball
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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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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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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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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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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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Chin-ups

Target Body Part: Arms,Back
Equipment Needed: Pull up bar
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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 Lat Pulldown
Target Body Part: 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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TRX ® Assisted Cross-over Lunge with Arm Raise
Target Body Part: Back,Butt/Hips,Shoulders
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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