* Stretching exercises are not included in this list!

Back Exercises / Back Workouts At Home Or At Gym

Bent Over Row With Barbell, Underhand Grip

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

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

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Trapezius, Teres Muscles, Deltoids, Latissimus Dorsi
auxiliary muscles:Biceps, Hand Flexors
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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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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Horizontal Fly

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

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

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Triceps, Latissimus Dorsi
auxiliary muscles:Hand Flexors, Hand Extensors, Deltoids
required:EZ Bar / Dumbbells (2) / Barbell
optional:Bench
level:Hard
type:Strength
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Bent Arm Pullover With Dumbbell

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Pectoralis Major, Latissimus Dorsi
auxiliary muscles:Triceps, Serratus Anterior, Trapezius, Teres Muscles, Deltoids
required:Dumbbell, Bench / Stool / Exercise Ball
level:Normal
type:Strength
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