* Stretching exercises are not included in this list!

Back Exercises / Back Workouts At Home Or At Gym

Bent Over Row With Barbell, Overhand Grip

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Latissimus Dorsi, Trapezius, Teres Muscles, Deltoids
auxiliary muscles:Biceps, Hand Flexors
required:Barbell / EZ Bar
level:Hard
type:Strength
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Bent Over Row With Barbell, Underhand Grip

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Teres Muscles, Deltoids, Latissimus Dorsi, Trapezius
auxiliary muscles:Biceps, Hand Flexors
required:Barbell / EZ Bar
level:Hard
type:Strength
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T-Bar Row, Single-Arm

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Latissimus Dorsi
auxiliary muscles:Biceps, Hand Flexors, Lower Back, Teres Muscles, Deltoids, Trapezius
required:Barbell
optional:Seat, Towel
level:Normal
type:Strength
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Pendlay Row

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Teres Muscles, Latissimus Dorsi
auxiliary muscles:Lower Back, Deltoids, Biceps, Hand Flexors, Pectoralis Major, Trapezius
required:Barbell
level:Hard
type:Strength, Plyometrics
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Bent Over Row With Dumbbells

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Trapezius, Teres Muscles, Deltoids, Latissimus Dorsi
auxiliary muscles:Lower Back, Biceps, Hand Flexors
required:Dumbbells (2)
level:Normal
type:Strength
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Deadlift With Barbell

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Lower Back, Hamstrings, Glutes
auxiliary muscles:Quadriceps, Adductors, Abductors
required:Barbell / EZ Bar
level:Hard
type:Strength
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Inverted Row Between Chairs

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Latissimus Dorsi, Trapezius, Teres Muscles
auxiliary muscles:Biceps, Hand Flexors, Deltoids
required:Seat, Broomstick, Towel
optional:Stool
level:Normal
type:Strength
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Horizontal Fly

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Trapezius, Teres Muscles, Deltoids
required:Dumbbells (2)
level:Hard
type:Strength
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Breaststroke With Dumbbells

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Teres Muscles, Deltoids
auxiliary muscles:Biceps, Triceps, Hand Flexors, Pectoralis Major, Trapezius
required:Kettlebells (2) / Weight Cuffs / Dumbbells (2)
level:Hard
type:Strength
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Glute Bridge With Adductor Press

HumanmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Lower Back, Adductors, Glutes
auxiliary muscles:Hamstrings
required:Exercise Ball
level:Hard
type:Strength - isometric
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