Exercises by body area
Back exercises - Page 3
Explore 686 back exercises with clear instructions, muscles worked and practical coaching guidance.
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Barbell Hang Snatch
Full snatch from a controlled knee-height hang with reception in a stable overhead squat.
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Barbell Hang Snatch Below Knee
Full snatch initiated two to three inches below the kneecap after a controlled lowering from standing.
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Barbell Hang Snatch High Pull
Snatch-grip high pull from a coached hang position, finishing near the chest without an overhead turnover or catch.
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Barbell Hanging Good Morning
Dead-stop good morning started from a barbell suspended at the bottom position by rated chains or straps in a rack.
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Barbell Heaving Snatch Balance
Snatch-balance drill using a shallow dip and drive to descend under the bar into an overhead squat while both feet stay planted.
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Barbell High Hang Muscle Clean
Muscle clean from the upper-thigh high hang, finishing in the front rack without rebending the hips or knees to receive the bar.
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Barbell High Hang Snatch
Full snatch from the upper-thigh high hang, received with locked arms in a balanced overhead squat.
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Barbell High Hang Snatch High Pull
Snatch-grip high pull from the upper-thigh high hang, finishing near the chest without an overhead turnover or catch.
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Barbell High Pull
Explosive pull drill training hip drive, upper-back finish, and timing.
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Barbell Incline Chest Supported Row
Upper-back pulling drill emphasizing shoulder-blade control with barbell.
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Barbell Jefferson Curl
Controlled loaded spinal flexion for segmental mobility and trunk control.
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Barbell Jerk Dip Squat
Controlled jerk-position dip and stand used to strengthen the vertical dip posture without driving or pressing the bar overhead.
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Barbell Lying Close Grip Underhand Row on Rack
Close-supinated-grip inverted row under a securely fixed rack bar, emphasizing the lats and biceps while the body stays rigid.
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Barbell Lying Front Raise & Pull Over
Straight-arm barbell arc from above the thighs to a pain-free pullover position behind the head, training shoulder flexion under trunk control.
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Barbell Lying Row on Rack
Strict prone chest-supported barbell row from a bench positioned over low rack supports, minimizing hip and lower-back momentum.
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Barbell Muscle Snatch
Muscle snatch from the floor, turning a close high pull into an overhead lockout without rebending the hips or knees for a catch.
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Barbell One Arm Bent over Row
One-arm row gripping the center of a full barbell, adding bar-balance and trunk anti-rotation demands to a supported hip-hinge position.
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Barbell One Arm Snatch
One-arm Olympic-style lift moving a centrally gripped barbell from the floor to overhead in one continuous pull and receiving action.
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Barbell Overhand Yates Row
Shallow-hinge Yates-style row performed with a pronated grip and the bar pulled toward the lower abdomen.
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Barbell Overhead Carry
Barbell carry with both elbows locked overhead, requiring active shoulder position, trunk control, and deliberate level steps.
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Barbell Overhead Squat
Snatch-grip squat performed with the bar fixed overhead, integrating lower-body depth with shoulder, trunk, and whole-foot control.
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Barbell Power Clean
Power clean from the floor, received in a front rack above parallel before standing to full extension.
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Barbell Power Clean from Blocks
Power clean variation lifted from blocks and received above parallel.
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Barbell Power Jerk
Jerk variation received above parallel after the feet move from the drive stance to the squat stance.
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Barbell Power Snatch from Blocks
Power snatch variation lifted from blocks and received overhead above parallel.
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Barbell Powerlifting Bench Press
Competition-style paused bench press using a stable arch, full-body tension, and controlled commands.
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Barbell Press in Snatch (Sotts Press)
Snatch-width behind-neck press performed while remaining in the bottom of a deep squat for overhead-position strength and control.
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Barbell Pressing Snatch Balance
Controlled snatch-grip press performed while descending into an overhead squat without a leg drive.
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Barbell Pullover Hold
Light loaded isometric pullover stretch held behind the head while lying on a bench.
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Barbell Push Jerk
Jerk variation received above parallel while both feet remain connected to the floor.
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Barbell Rack Pull
Partial-range deadlift started from safety pins at a programmed height in a power rack.
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Barbell Rear Delt Row
Wide-elbow bent-over barbell row emphasizing the rear deltoids and upper back.
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Barbell Reverse Grip Bent Over Row
Unsupported bent-over barbell row with a supinated grip emphasizing the lats and biceps.
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Barbell Reverse Grip Incline Bench Row
Chest-supported barbell row on an incline bench using a supinated grip.
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Barbell Rollout from Bench
Kneeling anti-extension rollout using a barbell that rolls along a stable bench to limit the required range.
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Barbell Romanian Deadlift with Bent Over Row
Combination repetition pairing a Romanian deadlift hinge with a strict bent-over row held at the bottom position.
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Barbell Row
Unsupported pronated-grip barbell row from a maintained hip hinge for the lats, upper back, arms, and trunk.
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Barbell Seated Bradford (Rocky) Press
Seated Bradford press alternating a light bar from the upper chest over the head to the upper traps and back.
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Barbell Shrugs
Front barbell shrug emphasizing straight vertical scapular elevation with the elbows extended.
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Barbell Sling Shot Bench Press
Bench-press overload variation using a properly fitted Sling Shot to assist the bottom range while normal bar control is maintained.
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Barbell Snatch Balance
Snatch-balance drill using a short dip and drive followed by rapid movement under the bar into a deep overhead squat.
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Barbell Snatch Grip Behind the Neck Shoulder Press
Strict snatch-grip press from the upper traps to overhead without dip or leg drive.
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Barbell Snatch Grip Pendlay Row
Wide snatch-grip Pendlay row pulled from a motionless floor start while the torso remains near parallel.
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Barbell Snatch Grip Romanian Deadlift
Wide snatch-grip Romanian deadlift emphasizing posterior-chain strength, upper-back tension, and a controlled hip hinge.
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Barbell Snatch Grip Row
Continuous wide snatch-grip bent-over row pulled toward the upper abdomen from a maintained hip hinge.
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Barbell Snatch Grip Shrug
Strict wide snatch-grip shrug using vertical shoulder elevation with straight elbows and no leg or hip drive.
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Barbell Split Clean
Clean received on the shoulders in a fore-aft split stance rather than a squat.
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Barbell Split Jerk
Competition jerk driven from the front rack and received overhead in a stable fore-aft split stance.
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Barbell Split Snatch
Snatch received overhead in a fore-aft split stance rather than an overhead squat.
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Barbell Squat
Back squat from a power rack for lower-body strength and whole-body bracing through a controlled depth.
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Barbell Staggered Stance Good Morning
Kickstand good morning emphasizing the front-leg hamstrings while the rear toes provide balance.
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Barbell Standing Behind the Neck Shoulder Press
Strict standing behind-neck press using a comfortable grip and pain-free shoulder range without leg drive.
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Barbell Stiff Leg Good Morning
Near-straight-leg good morning with the bar on the upper back and a nearly fixed knee angle throughout the hinge.
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Barbell Stiff Leg Romanian Deadlift
Near-straight-leg Romanian deadlift with the bar in the hands and a nearly fixed knee angle throughout the hinge.
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Barbell Suitcase Deadlift
Offset one-hand barbell deadlift training hip extension, grip, and resistance to lateral flexion and rotation.
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Barbell Wide Grip Decline Pullover
Wide-grip barbell pullover on a decline bench emphasizing shoulder extension through the lats and chest.
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Barbell Zercher Squat
Squat-pattern drill for leg strength, depth control, and stable foot pressure.
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Barbell Zercher Walking Lunges
Single-leg lower-body drill building leg strength, balance, and control.
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Battle Rope Side Raise
Controlled lateral raises with lightly tensioned battle ropes for shoulder endurance and trunk stability.
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Behind Neck Lat Pulldown
Behind-the-neck pulldown variation that requires good shoulder mobility and stricter control.
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Behind Neck Smith Press
Behind-the-neck Smith press that demands shoulder mobility and conservative loading.
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Belted Barbell Front to Back Squats
Advanced rack-based complex pairing front squats and back squats with a complete rerack between positions.
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Bent-Arm Chin-Up Hold
Isometric top-position chin-up hold for lats, biceps, upper-back, and grip endurance.
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Bent-Arm Dumbbell Pullover
Bench pullover with a fixed moderate elbow bend, training shoulder extension through the lats and chest while the trunk controls rib flare.
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Bent-Over Dumbbell Rear-Deltoid Fly
Unsupported hip-hinged rear-deltoid fly that keeps a fixed torso and soft elbow angle while the arms open laterally.
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Bent-Over Dumbbell Rear-Deltoid Pulses
Short timed set of small controlled pulses near the top of a bent-over rear-deltoid fly.
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Bent-Over Scapular Retraction
Unloaded bent-over scapular retraction while the trunk holds a stable hip hinge.
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Bird Dog
Core stability drill for spine control, glutes, and shoulder coordination.
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Body Weight Prisoner Kang Squat
Bodyweight good-morning-to-squat sequence training hinge and squat coordination, posterior-chain range, and trunk control.
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Body Weight Prone Y
Shoulder-control drill for improving scapular position and overhead range.
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Bodyweight Backhand Raise
Unloaded shoulder-opening raise for controlled posterior-shoulder, upper-back, and rotator-cuff activation.
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Bodyweight Bent Over Rear Delt Fly
Unloaded bent-over arm sweep for rear-deltoid and upper-back activation before loaded pulling or pressing.
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