Exercises by body area
Back exercises - Page 9
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.
Seated Elbow Chest Fly on a Chair
Bilateral seated dynamic chest opener bringing the elbows together and then opening them through a comfortable shoulder range.
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Seated Forward Fold
Seated Forward Fold for mobility focused on full-body coordination.
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Seated Forward Spine Curl
Segmental seated spinal flexion curling forward from the head through the trunk before restacking to tall sitting.
View exerciseSeated Knee Up Extended Rotation Stretch
Seated rotation toward a hugged bent knee while the opposite leg remains extended.
View exerciseSeated Knee Up Rotation Stretch
Seated spinal rotation with one foot crossed outside the opposite extended knee.
View exerciseSeated Lower Back Stretch
Seated rounded-back stretch using gentle spinal flexion and relaxed breathing to lengthen the lower and upper back.
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Seated Machine Row (Upper Back)
Seated machine row with emphasis on scapular retraction and upper-back thickness.
View exerciseSeated Pull up
Feet-assisted seated pull-up from a low bar, using the legs to scale vertical and diagonal pulling demand.
View exerciseSeated Pull up (legs elevated)
Legs-elevated seated pull-up increasing bodyweight demand by reducing lower-body assistance.
View exerciseSeated Row with Towel
Self-resisted seated towel row using the legs to oppose the arm pull while practicing scapular retraction.
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Seated Single Arm Overhead Lat & Tricep Stretch
Single-arm seated overhead stretch combining elbow flexion with a gentle side-body and lat lengthening.
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Seated Twist Cross Legged
Cross-legged seated spinal rotation emphasizing an upright trunk and grounded pelvis.
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Seated Twist Glute Stretch
Crossed-leg seated twist combining spinal rotation with an outer-hip and glute stretch.
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Seated Wall Angel
Seated wall angel practicing controlled overhead range, scapular upward rotation, and ribcage position.
View exerciseSelf-Resisted Bent-Over Towel Row
Self-resisted isometric row using a towel trapped beneath the feet to train the lats, upper back, biceps, and grip.
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Shoulder Circles
Gentle shoulder-roll drill coordinating scapular elevation, retraction, depression, and protraction.
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Shrug Machine
Upper-trap strengthening drill lifting the shoulders under control with machine.
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Side Lying Floor Stretch
Passive side-lying lateral-body stretch for the lats, obliques, and lower-back side wall.
View exerciseSide Stretch Crunch
Standing lateral stretch-to-crunch moving the obliques through controlled lengthening and shortening.
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Side To Side Chins
Alternating side-to-side chin-up directing the chest and chin toward each hand under strict control.
View exerciseSide-On Suspension Twist
Unilateral side-on suspension rotation using both hands on one handle to load the obliques against the anchor.
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Single Arm Dumbbell Row
Unilateral dumbbell row for the back with better side-to-side control.
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Single Arm Lat Stretch Against Wall
Controlled flexibility drill to improve comfortable range of motion.
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Single Knee to Chest Stretch
Controlled flexibility drill to improve comfortable range of motion.
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Single-Arm Band Scapular Retraction
Straight-arm band drill for controlled scapular retraction without turning the movement into a row.
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Single-Arm Cable Row
Single-Arm Cable Row for rowing focused on back.
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Single-Arm Landmine Row
Unilateral landmine row for the lats, upper back, biceps, grip, and anti-rotation trunk control.
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Single-Arm Lat Pulldown
Unilateral cable pulldown for lat strength and side-to-side control.
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Single-Arm Straight-Arm Pulldown
Single-Arm Straight-Arm Pulldown for pulling focused on lats.
View exerciseSitting Shoulders Stretch On Bench
Seated overhead shoulder-flexion stretch using a bench for stable posture.
View exerciseSitting Side Reach Stretch
Seated overhead side reach lengthening the lats and obliques while both hips stay grounded.
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Ski Erg
SkiErg conditioning using repeated coordinated overhead pulls and a controlled hip hinge.
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Ski Erg Sprint
Short maximal-quality SkiErg interval emphasizing powerful coordinated pulls rather than steady pacing.
View exerciseSkin The Cat
Advanced ring rotation from hang through inversion into controlled shoulder extension and back.
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Sled Reverse Flye
Standing sled-cable reverse fly targeting the rear shoulders and upper back with strict horizontal arm movement.
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Sled Row
Sled Row for rowing focused on back.
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Sledgehammer Swings
Rotational sledgehammer tire strike developing full-body power, grip, trunk control, and conditioning.
View exerciseSliding Floor Pulldown on Towel
Kneeling bodyweight pulldown using towels on a smooth floor to train the lats and trunk together.
View exerciseSmith Bent Over Narrow Pronated Grip Row
Horizontal pulling drill that develops back strength and scapular control using a Smith machine, with emphasis on the latissimus muscles, upper back and biceps.
View exerciseSmith Bent Over Narrow Supinated Grip Row
Horizontal pulling drill that develops back strength and scapular control using a Smith machine, with emphasis on the latissimus muscles, upper back and biceps.
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Smith Machine Behind the Back Shrug
Behind-the-back Smith-machine shrug isolating controlled scapular elevation for the upper trapezius.
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Smith Machine Bent Over Row
Smith-machine bent-over row training the lats and upper back while the trunk holds a stable hip hinge.
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Smith Machine Shrug
Smith-machine shrug using controlled vertical shoulder-blade elevation to train the upper trapezius.
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Snatch Pull
Explosive drill that develops coordinated force and power using a barbell, with emphasis on the quadriceps.
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Snatch-Grip Deadlift
Wide-grip barbell deadlift that increases pulling range and upper-back demand for Olympic-weightlifting strength.
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Sphinx Pose
Sphinx Pose for mobility focused on full-body coordination.
View exerciseSquat Mobility Twist
Alternating deep-squat mobility drill adding controlled thoracic rotation.
View exerciseSquat to Overhead Reach with Twist
Dynamic warm-up combining a squat, overhead reach, and alternating trunk rotation.
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Stability Ball Back Extension
Prone trunk extension over a stability ball for the posterior chain and controlled spinal extension.
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Stability Ball Rollout
Kneeling stability-ball rollout training abdominal bracing against spinal extension.
View exerciseStability-Ball Oblique and Lat Stretch
Seated stability-ball side bend with an overhead reach to stretch the obliques and latissimus dorsi one side at a time.
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Standing Ab-Wheel Rollout
Advanced standing ab-wheel rollout requiring whole-body tension through a long lever and a controlled return.
View exerciseStanding Dowel Trunk Rotation
Standing trunk-rotation drill using a dowel as a visual cue while the pelvis remains forward.
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Standing Forward Fold
Standing Forward Fold for mobility focused on full-body coordination.
View exerciseStanding Reach-Up Back-Rotation Stretch
Standing overhead reach and trunk rotation that opens the lateral torso and upper back.
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Standing Side Stretch
Standing overhead side bend that lengthens the lats and lateral trunk while the hips stay centered.
View exerciseStanding Thoracic Rotation Press
Unloaded standing reach with controlled thoracic rotation for upper-back and shoulder mobility.
View exerciseStanding Trunk Rotation
Controlled standing trunk rotation that mobilizes the thoracic spine while the pelvis remains quiet.
View exerciseStanding W Raise
Standing scapular-control drill that raises the arms in a W while the shoulder blades retract and rotate.
View exerciseStep-Back Pulldown
Bodyweight coordination drill pairing an alternating step back with an active overhead-to-rib pulldown motion.
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Strict Ring Muscle-Up
Advanced strict ring skill combining a deep pull, controlled transition, and ring dip without a deliberate kip.
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Sumo Deadlift
Wide-stance barbell deadlift combining hip and knee extension with a close, vertical bar path.
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Sumo Deadlift High Pull
Explosive wide-stance barbell pull in which forceful hip and knee extension drives the bar upward before the elbows rise.
View exerciseSuperman Row with Towel
Prone trunk-extension hold combined with a towel pulldown from overhead toward the upper chest.
View exerciseSupinated Grip Inverted Row
Underhand inverted row beneath a securely racked bar, emphasizing the back and biceps while the body stays rigid.
View exerciseSuspender Lat Stretch
Suspension-assisted lat and side-body stretch performed by sitting the hips back under long supported arms.
View exerciseSuspender Rear Delt Row
High-elbow suspension row shifting emphasis toward the rear delts, rhomboids, and upper back.
View exerciseSuspender Reverse Fly
Straight-arm suspension reverse fly for rear-deltoid and upper-back strength with adjustable body-angle loading.
View exerciseSuspender Side Stretch
Suspension-assisted standing side bend lengthening the lats, obliques, and lateral hip line.
View exerciseSuspension Bent-Knee Inverted Row
Short-lever suspension row with bent knees and planted feet for scalable back and biceps strength.
View exerciseSuspension Forward Lunge with Rear Fly
Coordinated forward lunge and suspension rear fly combining unilateral leg work with upper-back and rear-shoulder pulling.
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Suspension Trainer Fallout
Suspension anti-extension drill that challenges abs, lats, and shoulder control.
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