Exercises by body area
Back exercises - Page 5
Explore 686 back exercises with clear instructions, muscles worked and practical coaching guidance.
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Browse dedicated exercise pages by body area or equipment.
Dead Ball Over Shoulder
Strongman-style floor-to-shoulder lift and release using a non-bouncing dead ball in a clear throwing area.
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Dead Ball Shoulder Carry
Offset strongman carry with a dead ball secured across one shoulder, challenging trunk bracing and controlled gait.
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Dead Bug Pullover
Loaded dead-bug variation that holds the legs in tabletop while a light dumbbell moves through a controlled pullover arc.
View exerciseDead Hang Stretch
Supported or full passive bar hang used for comfortable shoulder and lat lengthening under controlled bodyweight.
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Deadlift Machine
Machine-guided deadlift pattern using coordinated hip and knee extension for total lower-body and trunk strength.
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Deep Squat Reach
Deep-squat thoracic-rotation drill that adds an alternating overhead reach while the feet and pelvis remain stable.
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Deficit Deadlift
Advanced barbell deadlift from a low stable platform, increasing start depth and range of motion.
View exerciseDepression In Parallel Bars Stretch
Supported parallel-bar shoulder-elevation stretch using a controlled straight-arm dip support.
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Dip Shrugs
Straight-arm scapular depression drill performed from a stable parallel-bar support.
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Dolphin Kick
Supine dryland swimming drill moving both joined legs in a compact hip-led dolphin-kick wave.
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Doorframe Lean-Back Bodyweight Row
Lean-back horizontal row using a structurally sound fixed doorframe as the hand anchor for back and arm strength.
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Double Kettlebell Front Rack Carry
Bilateral kettlebell front-rack carry challenging posture, breathing, grip, and trunk stiffness.
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Double Kettlebell Sumo Deadlift
Wide-stance deadlift with two kettlebells centered together between the feet.
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Dowel Balancing Overhead Squat
Overhead-squat assessment and control drill that balances a light dowel while coordinating shoulder mobility, trunk position, and squat depth.
View exerciseDowel Lunge with Trunk Rotation
Split-stance mobility drill combining a controlled lunge with thoracic rotation and dowel feedback.
View exerciseDowel Overhead Side-Bend Stretch
Bilateral overhead dowel hold combined with a controlled side bend for the lats and lateral trunk.
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Dowel Pass Through
Standing dowel pass-through for controlled shoulder flexion, extension, and overhead range.
View exerciseDowel Side-to-Front Bend Mobility
Continuous dowel mobility sequence moving from an overhead side bend into a controlled forward fold.
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Downward Dog
Downward Dog for mobility focused on full-body coordination.
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Dual Barbell Suitcase Carry
Advanced carry with one full barbell balanced in each hand, challenging grip, trunk stiffness, and control of both long implements.
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Dual Kettlebell Bent Over Row
Bilateral kettlebell row performed from a sustained hip hinge to train the upper back, lats, arms, and trunk position.
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Dual Kettlebell Deficit Deadlift
Dual-kettlebell deadlift from a low stable deficit, increasing the start range only while spinal position and platform balance remain controlled.
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Dual Kettlebell Front Squat
Front squat with one kettlebell racked at each shoulder, training the legs while the trunk and upper back maintain the double rack.
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Dual Kettlebell Overhead Carry
Double overhead kettlebell carry requiring stable lockouts, active shoulders, controlled ribs, and deliberate steps.
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Dual Kettlebell Sumo Deadlift
Wide-stance deadlift with one kettlebell positioned beside each foot, combining hip and knee extension while both bells track vertically.
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Dumbbell 1 & 1/4 Front Squat
Dumbbell front squat using a bottom-quarter-bottom-full sequence to increase controlled work near the deepest squat position.
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Dumbbell 1 & 1/4 Romanian Deadlift
Dumbbell Romanian deadlift using a bottom-quarter-bottom-full sequence to add controlled work in the lengthened hamstring range.
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Dumbbell Bear Row
Alternating row from a low bear hover, combining upper-back pulling with anti-rotation and four-point stability.
View exerciseDumbbell Bent-Over Row
Bilateral dumbbell row performed from a sustained hip hinge to train the back and arms while the trunk remains braced.
View exerciseDumbbell Clean-Rack Kneeling-to-Stand
Kneeling-to-standing transition with two dumbbells held at the shoulders, training leg drive, balance, trunk control, and front-rack stability.
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Dumbbell Cuban Press
Light shoulder complex combining an upright row, external rotation, and overhead press under strict control.
View exerciseDumbbell Deadlift Bent-over Row
Combined dumbbell hip hinge and bilateral bent-over row that links posterior-chain strength with upper-back pulling.
View exerciseDumbbell Deep Push up and Renegade Row
Advanced combination of a deficit dumbbell-handle push-up and alternating renegade row from a rigid plank.
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Dumbbell Gorilla Row
Alternating dumbbell rows from a wide, low hip hinge while the non-working weight stays grounded or controlled beneath the shoulder.
View exerciseDumbbell Half Kneeling Lift and Chop
Half-kneeling low-to-high diagonal dumbbell lift that trains oblique, shoulder, and pelvic control without lumbar rotation.
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Dumbbell Hang Power Clean
Explosive dumbbell clean from the hang, received at the shoulders in a shallow squat before standing.
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Dumbbell Hang Power Snatch
Single-arm dumbbell power snatch from the hang, received overhead with a shallow knee bend and active shoulder.
View exerciseDumbbell Head Supported Row
Strict single-arm dumbbell row from a standing hip hinge with the forehead lightly supported to limit torso momentum.
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Dumbbell High Pull
Explosive dumbbell pull driven by hip and leg extension, with the elbows guiding the weights high after full lower-body acceleration.
View exerciseDumbbell Incline Alternate Reverse Fly
Alternating chest-supported rear-deltoid fly on an incline bench, isolating one shoulder at a time without torso momentum.
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Dumbbell Jefferson Curl
Controlled loaded spinal flexion for segmental mobility and trunk control.
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Dumbbell Kroc Row
Heavy high-repetition one-arm dumbbell row using a stable hand support and limited controlled body assistance.
View exerciseDumbbell Lying Pronated-Grip Maltese Isometric Hold
Advanced flat-bench isometric that holds very light dumbbells in a wide fly-like Maltese position for shoulder and chest stability.
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Dumbbell Muscle Clean
Technical dumbbell clean finished without a receiving knee rebend, using hip extension and a close turnover to the shoulders.
View exerciseDumbbell One Arm Reverse Fly (with support)
Bench-supported single-arm reverse fly emphasizing the rear deltoid and upper back with minimal torso movement.
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Dumbbell Overhead Squat
Advanced bilateral overhead squat requiring leg strength, shoulder mobility, trunk control, and stable dumbbell stacking.
View exerciseDumbbell Palm Rotational Bent Over Row
Bent-over row that rotates from a pronated or neutral hang toward a supinated grip as the dumbbells approach the torso.
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Dumbbell Plank Reverse Fly
Single-arm reverse fly from a high plank, combining rear-shoulder work with demanding anti-rotation and support-arm stability.
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Dumbbell Powell Raise
Side-lying incline-bench raise that isolates the rear deltoid through a diagonal path with the torso fully supported.
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Dumbbell Power Clean
Floor-start dumbbell power clean using leg and hip extension to reach a stable shallow rack receive.
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Dumbbell Power Clean & Push Jerk
Floor-start dumbbell power clean followed by a vertical dip, leg drive, and fast rebend into an overhead push-jerk receive.
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Dumbbell Power Snatch
Single-arm floor-start power snatch using leg and hip extension to reach a stable shallow overhead receive.
View exerciseDumbbell Pronated Grip Row
Bent-over dumbbell row performed with a fixed palm-down grip to emphasize upper-back and rear-shoulder involvement.
View exerciseDumbbell Prone Close-Elbow Row on Flat Bench
Flat-bench prone neutral-grip row with the elbows kept close, emphasizing the lats and upper back without lower-back loading.
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Dumbbell Pullover
Chest-and-lat accessory that trains shoulder extension from a bench.
View exerciseDumbbell Push-Up, Row, Clean and Press Complex
Advanced full-body complex linking one push-up, two anti-rotation rows, a double dumbbell clean, and an overhead press.
View exerciseDumbbell RDL and Bent over Row
Combination drill pairing a dumbbell Romanian deadlift with a bent-over row.
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Dumbbell Renegade Row
Plank-row combination for back and anti-rotation strength.
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Dumbbell Reverse Grip Chest Supported Incline Row
Upper-back pulling drill emphasizing shoulder-blade control with dumbbell.
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Dumbbell Romanian Deadlift
Dumbbell hinge for hamstrings and glutes.
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Dumbbell Row to Kickback
Bent-over dumbbell row followed by a controlled triceps kickback.
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Dumbbell Row with Twist
Bench-supported single-arm dumbbell row with controlled upper-back rotation.
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Dumbbell Seated Good Morning
Hip-hinge drill training glutes and hamstrings with a braced torso.
View exerciseDumbbell Side Plank with Rear Fly
Core-stability drill that develops bracing and positional control using dumbbells, with emphasis on the obliques and core.
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Dumbbell Single Arm Devils Press
Single-arm burpee-to-overhead complex for full-body conditioning and power.
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Dumbbell Single Arm Hang Power Clean
Explosive strength drill coordinating hips, trunk, and upper-body drive.
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Dumbbell Single-Arm Squat Snatch
Explosive strength drill coordinating hips, trunk, and upper-body drive.
View exerciseDumbbell Step Back Lunge and Row
Reverse-lunge and dumbbell-row combination for unilateral leg strength, upper-back pulling, and trunk control.
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Dumbbell Three-Point Row
One-arm row using a hand and one lower-body contact on a bench to create three-point support while the torso remains square.
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Dumbbell Three-Way Deltoid Raise
One cycle combines controlled front, lateral, and hinged rear-deltoid raises with light dumbbells.
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Dynamic Back Stretch
Standing dynamic back warm-up alternating overhead side bends and relaxed trunk rotations.
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Eagle Arms Stretch
Eagle Arms Stretch for mobility focused on full-body coordination.
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