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Strength-Training Exercises for Back



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Bodyweight Only Pull-up
target muscles: Latissimus Dorsi    type: basic

up until chin reaches bar. Lower body, keep arms slightly flexed. Repeat. read more

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(8 user ratings)
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views: 60193

Dumbbell Internal Rotation, Lying
target muscles: Subscapularis    type: auxiliary

rotate shoulder to raise dumbbell across waist. Return and repeat. Switch position and continue with opposite side. read more

rated:  
(2 user ratings)
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views: 34472

Cable Lat Pulldown, Rear
target muscles: Latissimus Dorsi    type: basic

behind neck. Lean slightly forward to prevent bar from hitting head. Return, keep arms slightly flexed and repeat. read more

rated:  
(1 user rating)
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views: 51743

Dumbbell External Rotation, Lying
target muscles: Infraspinatus    type: auxiliary

rotate shoulder to raise dumbbell. Return and repeat. Switch position and continue with opposite side. read more

rated:  
(5 user ratings)
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views: 34846

Dumbbell External Rotation, Bent-over
target muscles: Deltoid, Posterior,  Infraspinatus    type: auxiliary

rotate upper arms until forarms point forward. Return and repeat. read more

rated:  
(1 user rating)
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views: 65782

Dumbbell Shoulder Roll
target muscles: Trapezius, Upper    type: auxiliary

in circular motion forward / backward. read more

rated:  
(1 user rating)
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views
views: 38235

Cable Standing Fly Upright
target muscles: Latissimus Dorsi,  Pectoralis Major, Sternal    type: auxiliary

to sides of waist. Keep elbows fixed and facing to sides in lower position. Return and repeat. read more

rated:  
(4 user ratings)
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views
views: 52947

Cable Front Pulldown, Straight Arms
target muscles: Latissimus Dorsi    type: auxiliary

down until attachment reaches thighs or hand are besides thighs. Return to starting position and repeat. read more

rated:  
(3 user ratings)
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views: 65405

Cable Arm Adduction
target muscles: Latissimus Dorsi,  Pectoralis Major, Sternal    type: auxiliary

to side of body. Keep elbow fixed. Return and repeat. read more

rated:  
(3 user ratings)
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views
views: 58633

Dumbbell Row, Incline
target muscles: Back, General,  Rhomboids    type: auxiliary

upward by flexing rear shoulders and back. Bring shoulder blades together. Keep elbows close to torso and let forearms point down. Return, keep arms slightly flexed and repeat. read more

rated:  
(3 user ratings)
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views
views: 42257

Bodyweight Only Chin-up
target muscles: Brachialis,  Latissimus Dorsi    type: basic

up until chin reaches bar. Lower body, keep arms slightly flexed. Repeat. read more

rated:  
(3 user ratings)
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views
views: 48279

Cable Row, Bent over
target muscles: Back, General    type: basic

toward belly. Let elbows travel close besides torso. Return, keep arms slightly bent. Repeat. read more

rated:  
(1 user rating)
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views
views: 43240

Cable External Rotation, Seated
target muscles: Infraspinatus    type: auxiliary

rotate shoulder and pull stirrup away from pulley. Keep elbow in position. Return and repeat. Turn around and continue with opposite side. read more

rated:  
(1 user rating)
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views
views: 23658

Cable Lat Pulldown, Front
target muscles: Latissimus Dorsi    type: basic

to upper chest. Lean slight backward without hyperexending lower back. Return, keep arms slightly flexed and repeat. read more

rated:  
(7 user ratings)
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views
views: 76618

Dumbbell Row, Bent-over
target muscles: Back, General,  Rhomboids    type: basic

up by flexing rear shoulders and back. Bring shoulder blades together. Keep elbows close to torso and let forearms point down. Return, keep arms slightly flexed and repeat. read more

rated:  
(5 user ratings)
comments
views
views: 59045

Cable Arm Adduction, Single Arm
target muscles: Latissimus Dorsi,  Pectoralis Major, Sternal    type: auxiliary

to side of body. Return and repeat. read more

rated:  
(2 user ratings)
comments
views
views: 41123

Cable Seated Row, Narrow Grip
target muscles: Back, General,  Trapezius, Middle    type: basic

toward waist. Simultaneously pull shoulders blades together. Return, keep arms slightly flexed as hands reach knees. Repeat. read more

rated:  
(2 user ratings)
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views
views: 67667

Dumbbell Renegade Row, Push-up
target muscles: Back, General,  Pectoralis Major, Sternal,  Triceps Brachii    type: basic

dumbbell alongside body up besides waist. Shift bodyweight to supporting arm, slightly twist torso. Keep balance. Return dumbbell to starting position, perform a push-up and repeat with opposite side. Repeat procedure of alternating one row and one push-up. read more

rated:  
(10 user ratings)
comments
views
views: 190897

Cable Seated Row, Wide Grip
target muscles: Back, General,  Trapezius, Middle    type: basic

toward waist. Simultaneously pull shoulder blades together. Return, keep arms slightly flexed as hands reach knees. Repeat. read more

rated:  
(6 user ratings)
comments
views
views: 52735

Lever Row, T-Bar, Bent-over
target muscles: Back, General,  Trapezius, Middle    type: basic

up until elbows pass torso. Bring shoulder blades together. Return, keep arms slightly flexed, repeat. read more

rated:  
(1 user rating)
comments
views
views: 31474

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