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Strength-Training Exercises for Back



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Barbell Row, Bent-over
target muscles: Back, General,  Trapezius, Middle    type: basic

travelling along thighs toward waist. Flex back and shoulders and keep elbows close to torso. Return, keep arms slightly flexed. Repeat. read more

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(4 user ratings)
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views: 1855

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

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

rated:  
(1 user rating)
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views
views: 1788

Smith Press Row, Bent-over
target muscles: Back, General,  Trapezius, Middle    type: basic

toward costal arch until elbows pass torso. Keep elbows close to body. Return, keep arms slightly flexed and repeat. read more

rated:  
(4 user ratings)
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views: 837

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:  
(1 user rating)
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views: 1002

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:  
(1 user rating)
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views
views: 671

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: 730

Lever Butterfly Reverse
target muscles: Rhomboids,  Deltoid, Posterior    type: auxiliary

behind in a circular motion until elbows are behind back. Bring shoulder blades together. Return and repeat. read more

rated:  
(2 user ratings)
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views
views: 1896

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: 400

Dumbbell Shrug
target muscles: Trapezius, Upper    type: basic

as high as possible. Return and repeat. read more

rated:  
(2 user ratings)
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views
views: 615

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

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

rated:  
(1 user rating)
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views
views: 579

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

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

rated:  
(1 user rating)
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views
views: 1486

Lever Row, T-Bar
target muscles: Back, General    type: basic

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

rated:  
(0 user ratings)
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views
views: 451

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

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

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(0 user ratings)
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views
views: 916

Assisted Pull-up, Assisted
target muscles: Latissimus Dorsi    type: basic

until eyes reach height of handles. Return, keep arms slightly flexed, repeat. read more

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(0 user ratings)
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views
views: 406

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

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

rated:  
(0 user ratings)
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views
views: 741

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

in circular motion forward / backward. read more

rated:  
(0 user ratings)
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views
views: 482

Lever Seated Row
target muscles: Trapezius, Middle,  Back, General    type: basic

back, move elbows behind and pull shoulders backwards. Return, keep arms slightly flexed to maintain tension. Repeat. read more

rated:  
(1 user rating)
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views
views: 512

Cable Internal Rotation, Standing
target muscles: Subscapularis    type: auxiliary

rotate shoulder to pull stirrup away from pulley until forearm is across wasit. Return and repeat. Turn around and continue with opposite arm. read more

rated:  
(0 user ratings)
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views
views: 286

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

to side of body. Return and repeat. read more

rated:  
(0 user ratings)
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views
views: 787

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

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

rated:  
(1 user rating)
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views
views: 865

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