These exercises show basic moves targeting the muscles of the back including the latissimus dorsi (the large muscles on either side of the back), the upper back muscles (rhomboids and trapezius muscles) and the lower back (erector spinae). It's important to work all areas of the back when strength training, so try choosing a variety of exercises to target the upper, mid and lower back areas.
Click on the pictures and hyperlinks to view detailed instructions or to see a larger picture. To work these exercises into a routine:
- Beginners: Choose 1-2 exercises, 1-2 sets of 12-16 reps
- Inter/Adv:: Choose one or more exercises from each column for 2-3 sets of 8-12 reps, resting between sets
- Use enough weight or resistance that you can ONLY complete the desired number of reps
More Strength Training Exercises: