Exercises by body area
Back exercises - Page 2
Explore 686 back exercises with clear instructions, muscles worked and practical coaching guidance.
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Band Standing Internal Shoulder Rotation
Shoulder-rotation drill for cuff control and stable upper-back positioning.
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Bilateral standing row from a chest-height front anchor for lat, upper-back, and biceps strength.
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Band Standing Shoulder Complex
Shoulder-control drill for improving scapular position and overhead range.
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Band Standing Single Arm Row
Standing single-arm band row for lat and upper-back strength with anti-rotation trunk control.
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Band Tall Kneeling Lat Pulldown
Tall-kneeling vertical band pull from an overhead anchor for lat, upper-back, and arm strength with trunk control.
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Band Thoracic Rotation
Standing band-resisted thoracic rotation with the pelvis held forward for controlled upper-back mobility.
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Band Upright Row
Band upright row for controlled shoulder, upper-back, trapezius, and biceps accessory work.
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Band Upright Row to Shoulder Press
Combined band upright row and overhead press for coordinated shoulder, upper-back, arm, and trunk strength.
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Band-Assisted Pull-Up
Vertical pull-up using a securely looped resistance band to reduce bodyweight while preserving a full controlled repetition.
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Banded 90/90 Kettlebell Pullover
Supine kettlebell pullover with legs held at 90/90 and a wrist band for shoulder range, lat control, and trunk stability.
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Banded Dowel Seated Lat Pulldown
Seated vertical pull using an overhead band and dowel for even lat, upper-back, and arm strength.
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Banded Dumbbell Bent Over Reverse Fly
Bent-over rear-delt fly combining dumbbells and underfoot band resistance through a controlled wide arc.
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Banded Good Morning
Underfoot band good morning for controlled hip-hinge strength in the hamstrings, glutes, and trunk.
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Banded Kettlebell Russian Swing
Russian kettlebell swing with a loop band under both feet adding resistance to explosive hip extension.
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Barbell 1 & 1/4 Overhead Squat
Advanced one-and-one-quarter overhead squat requiring two controlled bottom positions while the bar remains fixed over midfoot.
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Barbell 3 Position Hang Clean
Three-clean top-down hang complex performed from the upper thigh, above the knee, and below the knee for technical bar-path and receiving practice.
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Barbell 3 Position Hang Snatch
Three full hang snatches performed top-down from the upper thigh, above the knee, and below the knee, each received in an overhead squat.
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Barbell 3 Position Muscle Snatch
Three strict muscle snatches performed top-down from the upper thigh, above the knee, and below the knee without rebending to receive the bar.
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Barbell 3 Position Power Snatch
Three consecutive power snatches from the floor, below the knee, and above the knee, each received with the hips above parallel.
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Barbell 3 Position Snatch
Three consecutive full snatches from the floor, below the knee, and above the knee, each received in an overhead squat.
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Barbell 3 Position Snatch Grip Deadlift
Snatch-grip segment deadlift with pauses below the knee, above the knee, and at the upper thigh before standing.
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Barbell Ab Rollout Knees
Kneeling barbell rollout that trains trunk anti-extension through a progressively longer lever.
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Barbell Anderson Back Squat
Dead-stop back squat initiated from safety pins set at a controlled bottom position in a power rack.
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Barbell Arms Crossed Front Squat
Cross-arm front squat with the bar supported on the front deltoids and the elbows held high throughout.
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Barbell Behind the Neck Push Jerk
Jerk-grip push jerk from the upper traps, using a vertical dip and fixed-foot partial-squat catch overhead.
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Barbell Behind the Neck Push Press
Pressing variation for upper-body strength and bracing with barbell.
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Barbell Behind the Neck Snatch Grip Push Jerk
Explosive strength drill coordinating hips, trunk, and upper-body drive.
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Barbell Behind the Neck Snatch Grip Push Press
Explosive strength drill coordinating hips, trunk, and upper-body drive.
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Barbell Behind the Neck Split Jerk
Explosive strength drill coordinating hips, trunk, and upper-body drive.
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Barbell Behind the Neck Split Press
Pressing variation for upper-body strength and bracing with barbell.
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Barbell Behind the Neck Thruster
Explosive strength drill coordinating hips, trunk, and upper-body drive.
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Barbell Behind-the-Back Shrug
Behind-the-back barbell shrug using straight vertical shoulder elevation with the elbows extended.
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Barbell Bent Over Wide Grip Row
Wide-overhand-grip bent-over row to the upper abdomen or lower chest for upper-back, rear-shoulder, lat, and arm strength.
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Barbell Bent Over Wide Row Plus
Wide-grip bent-over row that separates a straight-arm scapular retraction from the elbow-driven row for deliberate upper-back control.
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Barbell Chaos Overhead Walk
Advanced overhead carry with matched suspended loads that challenge shoulder, trunk, and gait stability through controlled oscillation.
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Barbell Chest-Supported Incline High Row
Chest-supported wide-elbow barbell row toward the upper chest for controlled upper-back and rear-shoulder accessory work.
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Barbell Clean & Jerk
Competition-style full clean followed by a split jerk, performed as one advanced Olympic-weightlifting repetition.
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Barbell Clean from Blocks
Full clean from stable pulling blocks, received in a front squat and stood to completion.
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Barbell Clean Grip Front Squat
Front squat with the bar supported in a full clean-grip front rack and the elbows held high throughout.
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Barbell Clean Shrug
Clean-pull derivative from mid-thigh that finishes leg and hip extension before a straight-arm vertical shrug.
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Barbell Clean Transition Deadlift
Controlled clean deadlift emphasizing the knee-to-mid-thigh sweep and transition into the clean power position without a pull or catch.
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Barbell Complex Stiff Leg Deadlift Clean Step
Advanced complex linking a soft-knee stiff-leg deadlift, a clean to the front rack, and a controlled box step-up.
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Barbell Cuban Press
Shoulder-control drill for improving scapular position and overhead range.
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Barbell Cyclist Front Squat
Squat-pattern drill for leg strength, depth control, and stable foot pressure.
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Barbell Deadlift
Full-body hinge from the floor for the posterior chain, upper back, and total strength.
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Barbell Deadlift Block Pull
Hip-hinge drill training glutes and hamstrings with a braced torso.
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Barbell Deadlift Sumo Block Pull
Hip-hinge drill training glutes and hamstrings with a braced torso.
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Barbell Deadlift with Bands
Hip-hinge drill training glutes and hamstrings with a braced torso.
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Barbell Deadlift with Chains
Hip-hinge drill training glutes and hamstrings with a braced torso.
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Barbell Deadstop Row with Rack
Pendlay-style barbell row performed from a complete dead stop on low rack pins each repetition.
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Barbell Deficit Snatch Grip Deadlift
Advanced snatch-grip deadlift from a low deficit that increases pulling range and demands precise trunk and bar control.
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Barbell Drop Snatch
Technical Olympic-weightlifting drill that develops speed under the bar and a stable deep overhead-squat receiving position.
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Barbell Frankenstein Squat
Squat-pattern drill for leg strength, depth control, and stable foot pressure.
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Barbell Front Foot Elevated Front Rack Reverse Lunge
Single-leg lower-body drill building leg strength, balance, and control.
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Barbell Front Foot Elevated Front Rack Split Squat
Squat-pattern drill for leg strength, depth control, and stable foot pressure.
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Barbell Front Foot Elevated Reverse Lunge
Single-leg lower-body drill building leg strength, balance, and control.
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Barbell Front Foot Elevated Split Squat
Squat-pattern drill for leg strength, depth control, and stable foot pressure.
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Barbell Front Rack Box Squat
Squat-pattern drill for leg strength, depth control, and stable foot pressure.
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Barbell Front Rack Rear Foot Elevated Split Squat
Squat-pattern drill for leg strength, depth control, and stable foot pressure.
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Barbell Front Rack Split Squat
Squat-pattern drill for leg strength, depth control, and stable foot pressure.
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Barbell Front Squat Push Press
Two-part barbell complex combining a full front squat with a separately reset push press.
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Barbell Front Squat with Resistance Bands
Front-rack barbell squat with floor-anchored bands that increase resistance toward the top of the repetition.
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Barbell Front Squat With Straps
Squat-pattern drill for leg strength, depth control, and stable foot pressure.
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Barbell Good Morning
Hip-hinge drill training glutes and hamstrings with a braced torso.
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Barbell Good Morning Off Pins
Hip-hinge drill training glutes and hamstrings with a braced torso.
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Barbell Hang Clean
Full clean from a controlled knee-height hang, emphasizing force development, turnover, and a stable front-squat catch.
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Barbell Hang Clean & Split Jerk
Full hang clean followed by a split jerk after standing and resetting securely in the front rack.
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Barbell Hang Clean Below Knees
Full clean initiated two to three inches below the kneecap after the bar is lowered under control from standing.
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Barbell Hang Muscle Snatch
Hang snatch turnover drill finished overhead without rebending the knees or dropping under the bar.
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Barbell Hang Power Clean & Push Press
Hang power clean to an above-parallel catch followed by a separately reset leg-driven push press.
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Barbell Hang Power Clean & Shoulder Press
Hang power clean to an above-parallel catch followed by a strict overhead press without additional leg drive.
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Barbell Hang Power Snatch
Snatch from a knee-height hang received overhead in a partial squat above parallel.
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