Back exercises
31 exercises, each with its animated demo, the steps, the mistake to avoid and its substitutes.
Back (width)
- Assisted Pull-Up Machine ›Use the counterweight, same path as a free pull-up.
- Chin-Over-Bar Hold ›Pull up so your chin is above the bar, and hold it there without lowering.
- Close Neutral-Grip Lat Pulldown ›Close handle, pull to your lower sternum.
- Dumbbell Pullover ›Lie across the bench, lower the dumbbell behind your head (stretch).
- High-Anchored Band Lat Pulldown ›Band anchored overhead, pull your elbows toward your hips, chest open.
- Kneeling Straight-Arm Rope Pulldown ›Kneel, push the rope down toward the floor, squeeze your lats.
- Neutral-Grip Pull-Up ›Neutral grip, pull your chest toward the bar.
- Pronated Pull-Up ›Hang with straight arms, pull your chin over the bar.
- Single-Arm Cable Lat Pulldown ›One arm, let the shoulder rise at the top (stretch), pull down.
- Single-Arm Cable Straight-Arm Pulldown ›One arm on the high cable, bring your hand down to your hip with your arm straight, and squeeze.
- Single-Arm Kettlebell Bent-Over Row ›Hinge forward to ~45 degrees, row the kettlebell to your hip with your elbow tight to your body, squeeze your shoulder blade at the top.
- Straight-Arm Cable Pullover ›Arms nearly straight, bring the bar to your thighs while keeping the stretch at the top.
- Straight-Bar Straight-Arm Pulldown ›Standing facing the high cable with a straight bar, push down to your thighs and squeeze your lats.
- TRX Wide Row ›Wide overhand grip, pull by driving your elbows out to the sides, chest up.
- Wide-Grip Lat Pulldown ›Pull to your upper chest, elbows driving down.
- Wide-Grip Pull-Up ›Hang with straight arms (stretch), pull your chin over the bar, elbows down.
Back (thickness)
- Anchored Band Row ›Band anchored at chest height, pull to your navel, squeeze your shoulder blades 1 s.
- Australian Row ›Under a sturdy table or low bar, body braced, pull your chest to the support.
- Benchless One-Arm Dumbbell Row ›Free hand on your knee, torso bent parallel to the floor, let the dumbbell hang with a straight arm then row to your hip.
- Bent-Over Barbell Row ›Torso ~45°, pull to your navel, elbows close.
- Chest-Supported Machine Row ›Chest on the pad, pull your elbows back.
- Close-Grip Seated Cable Row ›Pull to your navel, squeeze your shoulder blades for 1 s.
- Deadlift ›Neutral back, push the floor away, lock out your hips.
- High-Elbow Rope Pull ›Pull to your throat with elbows high (upper back).
- Meadows Row ›Unilateral (landmine bar), let the shoulder blade stretch down, then pull.
- One-Arm Dumbbell Row ›Brace on a bench, let the dumbbell hang with a straight arm (stretch), pull high.
- Pendlay Row ›Every rep starts from the floor, torso horizontal.
- Scapular Retraction ›Arms straight, retract only your shoulder blades.
- Superman ›Face down, lift your chest and legs, squeeze your back 1 s.
- T-Bar Row ›Hinge forward, pull the bar to your sternum.
- TRX Row ›Body braced in an inclined plank, pull your chest toward the handles and squeeze your shoulder blades.
Other muscle groups
- Chest29 exercises
- Shoulders and traps66 exercises
- Arms60 exercises
- Abs31 exercises
- Quads38 exercises
- Glutes and hamstrings54 exercises
- Calves23 exercises
- Neck, adductors and core8 exercises
Exercise demos on video, on the Live For Fit channel.
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Create my free gym logGeneral training advice, not medical advice. If you feel pain, stop and see a health professional.