* 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:Latissimus Dorsi, Trapezius, Teres Muscles, Deltoids
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, Lower Back, Hand Flexors, Teres Muscles, Deltoids, Trapezius
required:Barbell
optional:Seat, Towel
level:Normal
type:Strength
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Pendlay Row

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

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes, Lower Back, Hamstrings
auxiliary muscles:Abductors, Quadriceps, Adductors
required:EZ Bar / Barbell
level:Hard
type:Strength
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Bent Over Row With Dumbbells

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Deltoids, Latissimus Dorsi, Trapezius, Teres Muscles
auxiliary muscles:Biceps, Hand Flexors, Lower Back
required:Dumbbells (2)
level:Normal
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:Triceps, Biceps, Hand Flexors, Pectoralis Major, Trapezius
required:Weight Cuffs / Dumbbells (2) / Kettlebells (2)
level:Hard
type:Strength
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Deadlift, Snatch Grip

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Lower Back, Hamstrings, Glutes
auxiliary muscles:Hand Extensors, Latissimus Dorsi, Trapezius, Teres Muscles, Deltoids, Adductors, Abductors, Hand Flexors
required:Barbell
level:Hard
type:Strength
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