Back Exercises - Upper, Mid and Lower Back Moves
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 that you can ONLY complete the desired number of reps
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Rows Rows work the lats (the muscles on either side of the body) and also involve the biceps. To perform a basic row, tip forward to about 45 degrees, holding the weights down. Contract the back to pull the elbows to torso level. |
Pullovers and Flies Pullovers work the lats and as well as the chest and triceps. The high row and reverse fly target the upper back, between the shoulder blades as well as the back of the arms. If you have shoulder problems, you may want to avoid pullovers. |
Lower Back Exercises Back extensions target the lower back, specifically the erector spinae. To perform a basic extension, lie down on the floor with hands behind the head and lift the chest off the ground. For more intensity, you can lift the legs as well. |
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Variations: Dumbbell Rows 
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Variations:
Dumbbell Pullovers 
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Variations:
Back Extensions 
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One-Armed Row |
Barbell Pullovers  |
Back Extension on the Ball
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Seated Rows w/ Resistance Band |
Reverse Hyper-Extension on the Ball
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Barbell Rows |
Reverse Fly |
Good Mornings
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More Strength Training Exercises:
For more detailed instructions on strength training, visit Weight Training 101 or visit my Workout Center for more workouts.
