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Back Exercises
BACK EXERCISE 1: Pull-Down Behind Neck
MAIN MUSCLE EXERCISED: Latissimus Dorsi EQUIPMENT: Lat Machine PREPARATION: Sit facing machine and hold the bar slightly wider than shoulder width. Lean forward from hips, keeping abdominals contracted. EXECUTION: Inhale to prepare and exhale as the bar is pulled straight down to the upper back. Return to the starting position and repeat the required repetitions. POSTURAL CUES: Do not arch back and focus on squeezing shoulder blades (scapulae) together
BACK EXERCISE 2: Seated Cable Rows
MAIN MUSCLE EXERCISED: Latissimus Dorsi EQUIPMENT: Low Row Machine or Low Pulley Machine PREPARATION: Sit facing machine, place the feet against the machine and grasp the pulley handles while leaning forward from hips, keeping abdominals contracted. EXECUTION: Inhale to prepare and pull cables into the lower chest. Return to starting position and repeat the required repetitions. POSTURAL CUES: Do not bend backwards and keep body stable throughout movement.
BACK EXERCISE 3: One-Arm Dumbbell Rows
MAIN MUSCLE EXERCISED: Latissimus Dorsi EQUIPMENT: Dumbbells PREPARATION: Stand with one leg in front of the other and the same arm as the front leg should be resting on a bench, elbow locked while hand gripping bench. The dumbbell will therefore be held in the opposite hand to the front, bent leg. Keep the back leg straight. Keep the palms of the dumbbell facing the body and hold dumbbell straight down, a few inches off the floor. EXECUTION: Inhale to prepare and pull the dumbbell up to side of chest with the arm close to the body on exhalation. Return to the starting position, repeat the required repetitions and repeat on other arm. POSTURAL CUES: Do not let dumbbell touch the floor.BACK EXERCISE 4: T-Bar Rows
MAIN MUSCLE EXERCISED: Latissimus Dorsi EQUIPMENT: T-Bar Row Apparatus PREPARATION: Lean forward from hips, keeping abdominals contracted and bend legs slightly with back parallel to floor or lean against T-Bar Row machine. Grasp bar or handles wide or narrow. EXECUTION: Inhale to prepare and exhale as bar is lifted straight up to chest, keeping elbows tucked into torso. Lower bar to starting position and repeat the required repetitions. POSTURAL CUES: Squeeze shoulder blades together and tuck elbows.BACK EXERCISE 5: Bent-Over Barbell Rows
MAIN MUSCLE EXERCISED: Latissimus Dorsi EQUIPMENT: Barbell PREPARATION: Place a barbell against the wall and place weights on the outside end. Straddle the bar and bend down, bending legs slightly with back parallel to floor. Grasp bar behind the plates. EXECUTION: Inhale to prepare and exhale as bar is lifted straight up to chest, keeping elbows tucked into torso. Lower bar to starting position and repeat the required repetitions. POSTURAL CUES: Squeeze shoulder blades (scapulae) together and tuck elbows.
BACK EXERCISE 6: Chin-Ups
MAIN MUSCLE EXERCISED: Latissimus Dorsi EQUIPMENT: Lat Machine PREPARATION: Step or jump up onto a chinning bar and hold it slightly wider than shoulder width with palms facing down. EXECUTION: Inhale and pull chin to the bar and return to hanging position and exhale. Repeat the required repetitions.
POSTURAL CUES: Do not arch back excessively and do not swing body. BACK EXERCISE 7: Shrugs
MAIN MUSCLE EXERCISED: Trapezius EQUIPMENT: Dumbbells or barbell PREPARATION: Stand upright and hold the bar slightly wider than shoulder width or dumbbells at sides. EXECUTION: Inhale to prepare and raise the shoulders up and rotate in circular motion from front to rear on exhalation and return to starting position. Repeat the required repetitions. POSTURAL CUES: Do not use momentum.BACK EXERCISE 8: Front High-Bar Chins
MAIN MUSCLE EXERCISED: Latissimus Dorsi EQUIPMENT: Chinning bar PREPARATION: Step or jump up onto a chinning bar and hold it slightly wider than shoulder width with palms facing down. EXECUTION: Inhale and pull chin to the bar and return to hanging position and exhale. Repeat the required repetitions.
POSTURAL CUES: Do not arch back excessively and do not swing body.
BACK EXERCISE 9: Inverted Fly
MAIN MUSCLE EXERCISED: Latissimus Dorsi, posterior deltoid EQUIPMENT: Dumbbells PREPARATION: Lean forward in a standing position with torso parallel to the ground, facing down, with the dumbbells in front of the face. EXECUTION: Inhale to prepare and move the arms in an arc until parallel to the ground and take dumbbells to shoulder height without moving the body. Return to starting position and repeat the required repetitions. POSTURAL CUES: Do not move the body or use momentum.BACK EXERCISE 10: Stiff-Legged Deadlifts
MAIN MUSCLE EXERCISED: Lower back and hamstrings EQUIPMENT: Dumbbells or Barbell PREPARATION: Stand upright holding dumbbells or barbell in front of body with palms facing hips. EXECUTION: Inhale to prepare and lean forward from hips, keeping abdominals contracted. Return to the standing position and repeat the required repetitions. POSTURAL CUES: Do not arch back and focus on squeezing shoulder blades (scapulae) together. Do not use lower back excessively to lift to upright position, rather engage abdominals. BACK EXERCISE 11: Back Extensions
MAIN MUSCLE EXERCISED: Lower Back EQUIPMENT: Hyperextension bench or mat (in example) PREPARATION: Lie on stomach on mat with hands under forehead or behind head. Feet flat on mat, legs extended and face on mat. EXECUTION: Inhale to prepare and lift head and chest off mat on exhalation without contracting gluts or using arms to lift. Inhale at the top and return to starting position. Repeat the required repetitions. POSTURAL CUES: Do not lean too far back. BACK EXERCISE 12: Good Morning
MAIN MUSCLE EXERCISED: Lower Back EQUIPMENT: Barbell PREPARATION: Place barbell behind head, rest it on shoulders and stand upright. EXECUTION: Inhale to prepare and lean forward from hips, bending at the waist while keeping abdominals contracted until the body is parallel with floor on exhalation. Inhale, brace the abdominals and exhale as the body returns to the upright position. Repeat the required repetitions. POSTURAL CUES: Do not arch back and bend from waist. Need more back exercises? Click here Please help us serve you better: feel free to contact us here if you have any thoughts, questions, information, some back exercises to request or recommend.
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