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29 Great Back Exercises - A Variety of Moves to Work Your Entire Back

These exercises show a variety moves targeting the muscles of the back: The lats (the large muscles on either side of the back), upper back (rhomboids and trapezius muscles) and the lower back (erector spinae).  It's important to work all areas of the back when strength training, so choose a variety of exercises to target the upper, mid and lower back areas. The chart below shows a wide variety of exercises at a glance and you can use this chart to create your own unique back workout.

How to Make Your Back Workout

  • Beginners:  Choose 1 exercise from Column 1 and 3 and perform 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
Pullovers and Flies
Lower Back Exercises
Dumbbell Rows
Dumbbell Rows With Band
mixdbrow.jpg (36514 bytes) mixdbrow2.jpg (34844 bytes)
Dumbbell Pullovers
Back Extensions
One-Armed Row
One-Armed Row with Twist
Barbell Pullovers
 barbell pullover barbell pullover
Back Extension on the Ball
 ball back extension
One-Armed Row on One Leg
Alternating Dumbbell Row
alternating row
Pullovers w/ Dumbbells and Bands
mixdbpullover.jpg (15406 bytes)
mixdbpullover1.jpg (22664 bytes)
BOSU Back Extension
bosu extension bosuextension
Seated Rows w/ Resistance Band
Barbell Rows
Reverse Fly
reverse fly
Reverse Hyper-Extension on the Ball
ballhyperextension2.jpg (96927 bytes)
Horizontal Rows
horizontal row horizontal row
Barbell High Row
 high row
Good Mornings
 good morning
Lat Pull with Band
olatpull1.jpg (39539 bytes)
Straight Arm Pull
straight arm pull 


Bird Dog
bird dog
Bent Over Row with Bands
rbentoverrow.jpg (14167 bytes) 
High Row With Bands
rreardelt.jpg (14954 bytes) 
Upper Back Squeezes
bridge.jpg (19160 bytes) 
Power Plank with Row



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