Back Exercises

Strengthen your back with these exercises and variations.

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...

A common strength training exercise that helps build upper body breadth and strength is the lat pulldown, which mainly works the latissimus dorsi muscles in the back. It involves pulling a weighted bar down towards the chest while seated, engaging...

Incline Dumbbell Row

The Incline Dumbbell Row is a key upper-body exercise that emphasizes building the latissimus dorsi, trapezius, and rhomboids, while also working the biceps and rear deltoids. It's a versatile movement that fits well into different workout routines, helping to build...

Cable Pullovers

The Cable Pullover is a multi-purpose strength training exercise that primarily targets the lats and, to some degree, the chest, triceps, and rear delts. This makes it an excellent addition to various workout routines aimed at building strength or enhancing...

The T-Bar Row, commonly known as “Barbell T-Bar Row”, is a strength exercise that mainly works the back – lats, traps, and rhomboids. For beginners, the T-Bar Row provides an excellent introduction to back training with guided form. People with...

Band-Assisted Chin-Up

The band assisted chin up is an effective upper body exercise primarily targeting the back, and biceps. It’s an excellent way to build strength in pulling movements, especially for those working up to performing unassisted chin-ups....

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