Back Exercises

Strengthen your back with these exercises and variations.

The high cable row is a highly effective exercise that strengthens the upper back and improves posture and pulling power. The high cable row is accessible to a wide range of fitness levels. Beginners can start with lighter weights and...

Kneeling High Pulley Row

The Kneeling High Pulley Row is a highly effective exercise primarily targeting upper back muscles. By strengthening the muscles between and around the shoulder blades, the Kneeling High Pulley Row aids in reversing the effects of extended sitting or bad...

Kneeling High Cable Pulldown

The Kneeling High Cable Pulldown is an effective exercise designed to strengthen and sculpt the back, emphasizing the lats. The upright, cable-based setup also allows for consistent tension throughout the movement, which can lead to more effective muscle engagement and...

Child's Pose, also known as Balasana, is a basic and soothing yoga posture that offers a deep stretch and relaxation for the body and mind. This pose is commonly used as a gentle counterpose or rest during yoga practice....

The Cat Cow Stretch is a simple yoga movement frequently used to promote spinal health and increase mobility in the back and neck. This movement switches between two postures: Cow, with a curved spine, and Cat, with a rounded spine....

Knee Hug to Chest

The Knee Hug to Chest stretch is a simple floor exercise that helps relieve lower back tension, targeting the erector spinae muscles. This gentle movement promotes spinal flexibility and is ideal for warm-ups or cool-downs, making it effective for easing...

Superman Lat Pulldown

The Superman Lat Pulldown is a bodyweight exercise designed to strengthen the lower back, glutes, core, and upper back muscles. Unlike the traditional lat pulldown, which requires gym equipment, this version is performed by lying face down on the floor,...

The Superman exercise primarily targets the erector spinae muscles in your lower back. Additionally, it engages the glutes, hamstrings, upper back, shoulders, and other core muscles, making it a comprehensive movement for strengthening multiple muscle groups....

Wide Grip Pull-up

The wide grip pull-up is a challenging upper-body exercise that works the back, with an emphasis on the lat muscles, and also works the biceps to some degree. By utilizing a wide grip, this exercise highlights the muscles of the...

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