Back Workout Exercises Anatomy

This is a complete list/menu of Back exercises for men or women. If you need to discuss how to perform these Back exercises please post them in our Exercise Forum under the heading of the exercise.

Back Workout Exercise Links Muscle Menu

Back Isolation Exercises
Back Compound Exercises
Dumbbell Back Exercises
Barbell Back Exercises
Cable Back Exercises
Ball Back Exercises
Calisthenics Back Exercises
Machine Back Exercises
Back Exercises / Muscle Forum Discussions
Back Workout and Exercise Programs

Picture

Name of Exercise

Muscle Groups

Abdominal Barbell Rollouts- Back Exercise: To begin Abdominal Barbell Rollouts kneel in a pushup position with your hands shoulder width (or wider) on a barbell. With your arms almost locked out on the bar push the bar ahe...

Abdominal, Lower Abdominal, Belly, Stomach, Back, Latissimus Dorsi, Core Strength, Calisthenics, Body Weight, Compound, Upper Body,

Lying Leg Raises / Throwdowns- Back Exercise: Start by lying on a mat with your legs straight out. Lift your legs straight up using only your abdominals and hip flexors. Lower your legs down without them touching the ground....

Abdominal, Lower Abdominal, Belly, Stomach, Lower Back, Hip Flexors, Core Strength, Washboard, Upper Body,

Back Dumbbell Row- Back Exercise: Start the one arm dumbbell row by kneeling down on an exercise ball with the opposing arm holding onto a dumbbell. To begin slowly bring the dumbbell upwards to your chest keeping...

Back, Biceps Brachii, Dumbbells, Exercise Ball, Swiss Ball, Rhomboids, Latissimus Dorsi, Freeweight, Compound, Upper Body,

Exercise Band Back Lat Pulldowns- Back Exercise: This exercise band lat pulldown exercise can be performed by tying the elastic/exercise band around a stationary object from up close to the ceiling and then sitting on the ground ...

Back, Biceps, Latissimus Dorsi, Upper Body, Compound, Advanced, Exercise Band, Home, Elastic, Swiss Band,

Exercise Band Standing Back Row- Back Exercise: This is a great home exercise. All that is required is an exercise band, a stationary object at stomach level and some motivation. Begin this exercise by getting in a squat posit...

Back, Home Exercises, Biceps, Rhomboids, Compound, Upper Body, Elastic, Exercise Band, Swiss Band, Advanced,

Bent-over Barbell Rows- Back Exercise: To begin the Bent-over barbell row stand with feet shoulder width apart and a bend in the knees. Bend at the waist with your head up and grasp a bar with an wide overhand grip. B...

Back, Latissimus Dorsi, Biceps Brachii, Erector Spinae, Arms, Lower Back, Compound, Barbell, Upper Body,

Close Grip Pulldowns- Back Exercise:
Using a narrow grip handle, put your knees underneath the pad, and lean back slightly. Pull the handle down smoothly until it touches the top of your chest. Now extend your arm...

Back, Latissimus Dorsi, Rhomboids, Biceps Brachii ,Arms, V-Grip, Cable, Compound, Upper Body,

Standing Row (Elastic Band)- Back Exercise: Start by standing up straight and have the middle of the band tied to the door knob so you can still grab both ends. Now with your hands grabbing both ends extend fully while keep...

Back, Latissimus Dorsi, Rhomboids, Biceps Brachii, Arms, Compound, Upper Body,

One Arm Row- Back Exercise: While grabbing a dumbbell in one hand, bend forward keeping your back level with the ground. Keep your non-working hand on the bench for support. Start with the weight down by yo...

Back, Latissimus Dorsi, Rhomboids, Biceps Brachii, Arms, Dumbbell, Compound, Upper Body,

T-Bar Rows- Back Exercise:
Stand on a block with legs bent and bend forward at the waist. Grab teh T-Bar with either a wide or narrow grip and keep your head up. By bending your arms, lift the bar stra...

Back, Latissimus Dorsi, Rhomboids, Biceps Brachii, Arms, Machine, Barbell, Compound, Upper Body,

Chin-Ups- Back Exercise:
Hold the chin-up bar with palms facing forward with a wide grip. Hang from the bar (you may have to bend your knees to do so). Pull you body up until the your neck meets the ...

Back, Latissimus Dorsi, Rhomboids, Biceps Brachii, Arms, Machine, Compound, Upper Body,

Reverse Grip Chinups- Back Exercise:
Hold the chin-up bar with palms facing you with a shoulder width grip. Hang from the bar (you may have to bend your knees to do so). Pull you body up until the your neck meets ...

Back, Latissimus Dorsi, Rhomboids, Biceps Brachii, Arms, Machine, Compound, Upper Body,

Lat Pulldown- Back Exercise: Using a wide bar, hold it with a wide comfortable grip, while putting your knees underneath the pad. Pull the bar down smoothly until it touches the top of your chest. Now extend...

Back, Latissimus Dorsi, Rhomboids, Biceps Brachii, Erector Spinae, Arms, Lower Back, Cable, Compound, Wide Grip, Upper Body,

Seated Row- Back Exercise: To begin the seated row take hold of the handles of your favourite bar (Could be like the one shown). Sit with your back straight while keeping your legs bent and feet against the...

Back, Latissimus Dorsi, Rhomboids, Biceps Brachii, Erector Spinae, Arms, Lower Back, V-Grip, Cable, Compound, Upper Body,

Straight Arm Pulldowns- Back Exercise: Stand upright and grab the weight out in front of you with your arms fully extended. Lower the weight keeping your arms straight until they are just about by your side. Let the w...

Back, Latissimus Dorsi, Rhomboids, Isolation, Cable, Straight Bar, Upper Body,

Dumbbell Bent Over Row- Back Exercise: Stand with your knees bent and your torso at a 60 degree angle. Now with the weights fully extended in your hand bring them straight up to your chest contracting your shoulderblad...

Back, Rhomboids, Latissimus Dorsi, Brachialis, Arms, Dumbbell, Compound, Upper Body,

Butt or Gluteus Maximus Kickbacks- Back Exercise: This butt kickback can be performed as shown by kneeling down with one leg behind your body slightly raised and bent in a 90 degree position. Now raise the leg as high as you can ...

Butt, Gluteus Maximus, Hamstrings, Ass, Home, Calisthenics, Isolation,

Snatch- Back Exercise: Begin the "Snatch" exercise by standing comfortably with bent knees, arms outside your knees, flat feet, back straight, head up, and the toes pointed slightly outward. Start...

Butt, Gluteus Maximus, Rectus Femoris, Thigh, Deltoids, Gastrocnemius, Back, Quadricep, Shoulder, Shoulders, Calf, Compound, Core Strength, Upper Body, Lower Body,

Good Mornings- Back Exercise:
While standing, place a barbell across the back of your shoulders as you would for squats. Keeping your legs rigid, bend forward at the waist, with head up, until your upper b...

Erector Spinae, Biceps Femoris ,Lower Back Hamstrings,, Barbell, Isolation, Upper Body,

Back Hyperextentions- Back Exercise: Start by lying face down, then raise your arm and head with the oppostie leg. If done properly you should feel a stretch in your lower back. Finally, lower your leg, arm, and hea...

Erector Spinae, Lower Back, Isolation, Bodyweight, Home, Calisthenics, Upper Body, Back,

Back Extensions- Back Exercise:
Place yourself face down on a hyperextension bench with your feet hooked under the rear pads. Place your hand across your chest and bend at the waist until your upper body is ...

Erector Spinae, Lower Back, Isolation, Calisthenics, Bodyweight, Upper Body,

Machine Back Extensions- Back Exercise: Start with the pad against the middle of your shoulder blades. Some machines have a seat belt that you can use to strap yourself in. Lean back with your lower back and then relax...

Erector Spinae, Lower Back, Isolation, Machine, Upper Body,

Ball Back Hyperextensions (Lower Back)- Back Exercise: Start by lying face first over the ball and having the ball in the middle of your abdominals. Now with the opposite arm/leg touching the ground raise the opposite arm and leg (see...

Erector Spinae, Lower Back, Isolation, Upper Body,

Deadlift (Bent Leg)- Back Exercise: Bend over with your hands as an alternate grip. With your knees slightly bent and your arms locked out lift with your lower back, hamstrings and quads. Raise in a powerful quick ...

Hamstrings, Thigh,Thigh, Quadricep, Gluteus Maximus, Lower Back, Erector Spinae, Compound, Lower Body,

Exercise Ball Lower Back Extensions- Back Exercise: To perform the calisthenics exercise: exercise ball lower back extensions begin lying on an exercise ball with your arms out in front of you and your feet stable on the floor behin...

Lower Back, Erector Spinae, Isolation, Exercise Ball, Stability Ball, Swiss Ball, Calisthenics, Bodyweight, Home,

Cable Bent-Leg Deadlift- Back Exercise: To begin the Cable Bent-Leg Deadlift stand with your feet shoulder width apart and while keeping your back straight bend at your knees to pick up the cable (with an alternate hand ...

Lower Body, Rectus Femoris, Thigh, Gluteus Maximus, Erector Spinae, Lower Back, Quadricep, Butt, Legs, Compound, Upper Body, Cable,

DeadLift- Back Exercise: To begin the Deadlift stand with your feet shoulder width apart and while keeping your back straight bend at your knees to pick up the barbell (with an alternate hand grip).

Thigh, Gluteus Maximus, Erector Spinae/ Lower Back Quadricep, Butt, Legs, Compound, Upper Body, Lower Body, Hamstrings,

Power Clean (Hang Clean)- Back Exercise: Start by standing as shown with the barbell at your knees. Space your feet shoulder width apart with your head up. Lift the bar powerfully using mostly your legs and calves while s...

Thigh, Legs, Back, Back, Latissimus Dorsi, Rhomboids, Gastrocnemius, Calf, Compound, Upper Body, Lower Body,

Tricep Kickbacks- Back Exercise: Kneel comfortably on a bench with the same leg that you hold the weight with. Now with your back straight and your head looking straight ahead start with the weight at a ninety de...

Triceps, Arms, Isolation, Dumbbell, Upper Body,

Back Muscle Anatomy and Overview

Latissimus Dorsi, Lats, Back, Rhomboids, Teres Major, Teres Minor, Upper Body, Lower Back, Erector Spinae anatomy picture

The back is a very large muscle group which should be trained. If the back is not trained with the same intensity and frequency as the chest muscles, muscular imbalances will occur and injury is much more prevelant.

Back Function

The function of the back muscles are to 'pull' towards the body. There are many muscles that make up the 'back'.

Back Training

Hypertrophy back training should always be started with a major compound exercise such as deadlifts or barbell bent over rows.

Back Other/Similar Names

Other names for this muscle group or similar muscle groups referred to the 'Back' are: Latissimus Dorsi, Lats, Back, Rhomboids, Teres Major, Teres Minor, Upper Body, Lower Back, Erector Spinae

What if I have fatty Back? What exercises can I do to reduce fat on my Back muscle?
Spot reducing is a common conception to reduce the fat on a specific area. Ie. Back. You cannot spot reduce, but you can: Follow six rules to nutrition, incorporate HIIT and complete a ciruit training program 4-5 days a week to reduce your overall body fat and eventually reduce the fat in your Back. In other words, specifically exercising your Back will not directly decrease the overall fat around the muscle. Also if you are suffering from muscle cramps, please read about what causes muscle cramps.

What can I do for Back Pain?

Back pain can be caused by many things:

1. A strained/pulled muscle, tendon or ligament from too much exercise or improper lifting.
2. A torn muscle, ligament or tendon from improper lifting, exercising or stretching.
3. Overuse of the Back muscle.

Note: If pain in your Back muscle persists please consult a doctor immediately.

Back Cardiovascular Exercises

Picture	Name of Cardiovascular Exercise	Muscle Group
	Swimming	Chest, Back, Triceps, Biceps, Deltoids, Rectus Femoris, Biceps Femoris, Gastrocnemius (Shoulder, Quadriceps, Hamstrings, Calf, Arms)
	Rowing Ergometer	Rectus Femoris , Gluteus Maximus , Rhomboids , Brachialis , Latissimus Dorsi ,Biceps Brachii ,Biceps Femoris, Gastrocnemius (Back, Arms, Legs)

Back Pilate Exercises

Image	Name of Pilate	Muscle Group
	Overhead Leg Handstand: Start by lying face up and then bring your legs up to a 45 deg angle (straight legs) now slowly bring them all the way behind your head while stabilizing with your arms. Now, brin...	Abdominals, Hamstrings, Biceps femoris, Latissimus dorsi, Back, Upper Body
	Roll Out : Back Stretch: Start in a ball position with your arms on the ground and your knees into your chest. Now extend your body all the way until your flat on the ground (complete this very slowly). ...	Abdominals, hip flexors, Biceps femoris, Hamstrings
	Torso Slouch or Spine Stretch: Start by sitting up straight and having your legs far apart and arms out parallel over the ground. Now slouch completely and stretch out with your arms while tucking your head inb...	Abdominals, Latissimus Dorsi, Teres major, Back, Rhomboids, Upper Body
	Open Leg Rollover: Start by lifting your legs to ninety degrees (as shown). Now with your abs tight bring your legs behind your head with your legs straight. Open your legs and return to the starti...	Abdominals, Lower Abdominal, Hip flexors, Latissimus Dorsi, Back, Upper Body
	Leg Curl and Back Hyperextension: Start by lying face down with your hands behind your back (as shown). Now with curl your legs behind you and complete 2 fast repetitions then lower your legs. Now lift your torso...	Lower back, Erector Spinae, Hamstrings, Biceps Femoris, Lower Body
	Lower Back and Neck Stretch: Start by lying face down, and slide your hands up at shoulder level. Now press up as if you were doing a pushup except rest your weight on your hips instead of your feet. Extend ...	Lower back, Erector Spinae, Neck, Upper Body

Back Stretches and Flexibility Exercises

Image	Name of Stretch/Flexibility Exercise	Muscle Group
	Abdominal Lat Stretch: Start by draping yourself sideways on the ball as shown. Place the top leg forward and bottom leg behind for balance, now with the bottom hand for support place the top hand over ...	abdominals, latissimus dorsi, obliques, serratus anterior (Back)
	Butt and Back Stretch: Start sitting down while putting one leg over the other as shown. Now place the opposite arm (of the leg)over the leg that is on top while pushing your elbow into your knee to fee...	Gluteus Maximus, Latissimus Dorsi (Back, Butt), Upper Body
	Back / Rhomboid Stretch: To complete this exercise complete the following: - Cross one arm in front of your body. - Use the opposite arm to squeeze into your body and above or below elbow joint...	Rhomboid, Tricep , Posterior Deltoid, Rear Deltoid, Latissimus Dorsi (Back, Shoulder, Arms)
	Tricep and Lat Stretch: Tricep and Deltoid stretch is completed by the following instructions: - Place both arms overhead. - Gently pull behind your elbow to slide palm down the middle of your...	Triceps, Rear Deltoid, Latissimus Dorsi , Rhomboid (Arms, Shoulder, Back)

Date Added	Comment
6/6/2006 By:Back Exercises	Here are some back exercise discussions
7/21/2006 By:kaye	excellent cite
5/18/2007 By:lisher	this site works keep it coming i love the information and the video that shows you have to do the exercises correctly

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