Back Exercises

Share this page
Pin It
Fitness Programs
Find an ACE Pro

Trainers Near You
Ashburn VA change location

Claudia Helmick
Springfield, VA


Zachary Sykes
Springfield, VA


Van Nguyen
Reston, VA


View More


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.


Bird-dog



Abs, Back, Butt/Hips

No Equipment

Cat-Cow



Back, Chest

No Equipment

Lat Pulldown



Back

Resistance Bands/Cables

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

Barbell Bent-over Row



Arms, Back, Full Body/Integrated, Shoulders

Barbell

Jammer - Torso Rotations



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

Barbell

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

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

TRX ® Single-arm Row



Abs, Arms, Back

TRX

Single-arm Dumbbell Row



Back

Bench, Dumbbells

Chin-ups



Arms, Back

Pull up bar

Overhead Medicine Ball 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

Seated Lat Pulldown



Back

Weight Machines / Selectorized

Seated Machine Rows



Arms, Back

Weight Machines / Selectorized

Seated Row



Arms, Back

Resistance Bands/Cables

Seated Side-Straddle Stretch



Abs, Back, Legs - Thighs

No Equipment

TRX ® Assisted Cross-over Lunge with Arm Raise



Back, Butt/Hips, Shoulders

TRX

TRX ® Side-straddle Golf Swings



Back, Chest, Shoulders

TRX


  • American Council on Exercise (ACE) is accredited by the National Commission for Certifying Agencies (NCCA)
  • Millitary friendly schools