Exercises by body area
Back exercises - Page 8
Explore 686 back exercises with clear instructions, muscles worked and practical coaching guidance.
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Prone Stability-Ball Balance
Prone stability-ball balance that maintains a long body line while the hands support the floor and both legs extend behind the torso.
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Prone Swimmer
Prone arm sweep from overhead to the hips for controlled shoulder mobility and scapular motion while the legs stay grounded.
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Prone T Raise
Bench-supported bodyweight T raise for rear-shoulder and scapular control.
View exerciseProne Twist On Stability Ball
Rotational core drill that develops coordinated trunk strength and control using a stability ball, with emphasis on the obliques.
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Prone W Raise
Bench-supported bodyweight W raise combining scapular retraction with gentle shoulder external rotation.
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Prone Wall Slide
Face-down wall slide training pain-free overhead reach, scapular upward rotation, and rib control.
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Prone Y Raise
Prone Y raise for lower traps and shoulder control.
View exercisePull up with Bent Knee between Chairs
Bent-knee inverted row between two securely stabilized chair supports; an improvised setup requiring direct supervision.
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Pull-Ups
Compound bodyweight pull for the lats, upper back, and arms.
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Puppy Pose
Puppy Pose for mobility focused on full-body coordination.
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Push Up With Band Row
Push-up followed by a unilateral resistance-band row while the trunk resists rotation.
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Quadruped Active Thoracic Extension
Dynamic upper-back mobility drill performed from a hands-and-knees position while the lower back stays controlled.
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Quadruped Scapular Push Up
Kneeling scapular push-up moving only through controlled shoulder-blade retraction and protraction with straight elbows.
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Quadruped Thoracic Rotation
Quadruped upper-back rotation using an elbow-guided arc while the pelvis remains centered.
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Quickly Swing Arms in place
Standing rhythmic forward-and-back arm swings used as a brief shoulder warm-up.
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Rack Delivery
Front-rack skill drill practicing fast, stable delivery into position.
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Rack-Supported Bodyweight Hip Extension
Improvised hip-extension setup using a securely pinned, padded rack bar and a fixed foot anchor to train the glutes and hamstrings.
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Reaching Up Shoulder Stretch
Overhead side-bend stretch for the latissimus and lateral trunk, performed one side at a time.
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Rear Delt Fly
Rear-delt fly that also supports the upper back through an open arm path.
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Rear Delt Fly with Bed Sheet
Door-anchored bed-sheet rear-delt fly using an improvised isometric-resistance setup.
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Rear Delt Row with Bed Sheet
Door-anchored bodyweight row using flared elbows to emphasize the rear delts and upper back.
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Reclined Spinal Twist
Reclined Spinal Twist for mobility focused on full-body coordination.
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Renegade Row with Band
High-plank unilateral band row emphasizing upper-back strength and anti-rotation control.
View exerciseResistance Band Assisted Front Rack Stretch
Overhead-band-assisted front-rack hold improving elbow height and shoulder, triceps, lat, and wrist mobility.
View exerciseResistance Band Deadlift with Single Arm Row
Resistance-band deadlift followed by a unilateral row, combining bilateral hip extension with anti-rotation pulling.
View exerciseResistance Band Front Plank with Single Arm Pulldown
High-plank single-arm band pulldown combining lat work with anti-extension and anti-rotation control.
View exerciseResistance Band One Arm Bent Over Row
Horizontal pulling drill that develops back strength and scapular control using a resistance band, with emphasis on the latissimus muscles, upper back and biceps.
View exerciseResistance Band Shoulder Adduction
High-anchor straight-arm shoulder adduction isolating the lat through a controlled downward arc.
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Reverse Flyes With External Rotation
Chest-supported reverse fly followed by controlled shoulder external rotation using light dumbbells.
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Reverse Grip Lat Pulldown
Underhand pulldown that blends the lats with greater biceps involvement.
View exerciseReverse Hyper extension (on stability ball)
Stability-ball reverse hyperextension using floor hand support to train controlled bilateral hip extension.
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Reverse Hyper Hold
Isometric reverse-hyper top hold emphasizing glute and posterior-chain control without swinging.
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Reverse Hyperextension
Hip-extension machine drill for glutes and lower back.
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Reverse Pec Deck
Machine rear-delt fly for posterior shoulder work.
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Reverse-Band Barbell Back Squat
Advanced back-squat variation using matched overhead bands to reduce bar load most at the bottom.
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Reverse-Band Barbell Deadlift
Advanced deadlift variation using matched overhead bands to reduce bar load most near the floor.
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Reverse-Band Barbell Sumo Deadlift
Advanced sumo deadlift variation using matched bands from overhead rack anchors to reduce bar weight most near the floor.
View exerciseRhomboids SMR
Massage-ball self-myofascial release along the rhomboid region beside, not directly on, the spine.
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Ring Archer Row
Asymmetric ring row shifting most pulling demand to one arm while the opposite arm extends laterally.
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Ring Fallout
Standing ring fallout progressing the kneeling rollout through a longer anti-extension lever.
View exerciseRing Reverse Fly
Horizontal pulling drill that develops back strength and scapular control using gymnastic rings, with emphasis on the shoulders, latissimus muscles, upper back and biceps.
View exerciseRing Rollout
Core-stability drill that develops bracing and positional control using gymnastic rings, with emphasis on the abdominals and core.
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Ring Row
Ring Row for rowing focused on upper back.
View exerciseRing Single Arm Rear Delt Row
Horizontal pulling drill that develops back strength and scapular control using gymnastic rings, with emphasis on the shoulders, latissimus muscles, upper back and biceps.
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Rock And Roll
Controlled spinal-rocking drill that uses abdominal tension and momentum to move between the upper back and seated balance.
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Rocky Pull Up Pulldown
Side-to-side pull-up variation that alternates the chest toward each hand to increase asymmetric lat and arm demand.
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Roman Chair Back Extensions
Posterior-chain drill strengthening the back side with controlled extension.
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Romanian Deadlift
Hip hinge that loads the glutes and hamstrings with continuous tension on the descent.
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Romanian Deadlift to Shrug
Barbell Romanian deadlift followed by a controlled straight-arm shrug at full hip extension.
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Rope Climb
Vertical rope ascent using repeated hand pulls and a practiced foot lock to combine grip, upper-body, and leg strength.
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Row Erg
Indoor-rowing conditioning drill coordinating the leg drive, hip swing, and handle pull into a smooth repeated stroke.
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Rower Power Stroke
Low-rate rowing interval emphasizing powerful leg drive and a strong complete stroke rather than maximal cadence.
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Rower Sprint
Short maximal-effort rowing interval using a fast but technically complete stroke sequence.
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Safety Bar Good Morning
Hip-hinge drill training glutes and hamstrings with a braced torso.
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Safety Bar Sumo Good Morning
Hip-hinge drill training glutes and hamstrings with a braced torso.
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Sandbag Bent Over Row
Bent-over horizontal row using a sandbag’s shifting load to train the upper back, arms, grip, and trunk.
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Sandbag Clean & Jerk
Strongman-style sandbag clean to the shoulder followed by a leg-driven overhead jerk.
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Sandbag Hug Walk
Bear-hug sandbag carry developing anterior-load bracing, upper-back endurance, and controlled walking.
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Sandbag Load
Strongman loading drill that laps a sandbag, re-grips it to the chest, and extends the hips to place it on a platform.
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Sandbag Squat
Bear-hug sandbag squat that challenges leg strength and trunk bracing against a shifting anterior load.
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Sandbag Zercher Carry
Sandbag carry held in the elbow crooks to challenge anterior-load posture, arm endurance, and trunk bracing.
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Scaption Raise
Dumbbell raise in the scapular plane for shoulder-friendly deltoid work.
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Scapular CAR
Controlled scapular articular rotation moving through elevation, retraction, depression, and protraction without trunk motion.
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Scapular Pull-Up
Small-range pull-up drill for shoulder blade control.
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Scapular Retraction Inverted Row
Straight-arm inverted-row scapular retraction that lifts the chest slightly while the body remains rigid.
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Seal Row
Chest-supported row that removes hip momentum.
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Seated Alternate Dynamic Chest Stretch on a Chair
Seated dynamic chest opener alternating one arm and the upper torso outward while the pelvis remains forward.
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Seated Back Extension Machine
Seated machine trunk extension strengthening the spinal extensors through a controlled supported range.
View exerciseSeated Back-Opening Hold
Supported seated thoracic-extension hold that opens the chest and front shoulders without forcing the lower back.
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Seated Barbell Good Morning
Seated Barbell Good Morning for hip hinging focused on hamstrings.
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Seated Cable Row
Cable row for mid-back strength with continuous pulley tension.
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Seated Dowel Pass-Through
Seated dowel pass-through that limits lower-body and trunk compensation while training pain-free shoulder range.
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