* Stretching exercises are not included in this list!

Back Exercises / Back Workouts At Home Or At Gym

Reverse Fly On Incline Bench

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Trapezius, Teres Muscles, Deltoids
required:Bench, Dumbbells (2)
level:Normal
type:Strength
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Gironda Sternum Chin-up

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Latissimus Dorsi, Teres Muscles
auxiliary muscles:Biceps, Triceps, Hand Flexors, Trapezius, Lower Back, Deltoids
required:Pull-up Bar
level:Challenging
type:Strength
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Chin-up

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Trapezius, Teres Muscles, Latissimus Dorsi
auxiliary muscles:Lower Back, Biceps, Deltoids, Hand Flexors
required:Pull-up Bar
optional:Seat, Backpack
level:Normal
type:Strength
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Snatch With Dumbbell

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Deltoids, Hamstrings, Trapezius, Lower Back
auxiliary muscles:Quadriceps, Triceps, Hand Flexors, Glutes, Hand Extensors, Teres Muscles
required:Dumbbell / Kettlebell
level:Hard
type:Strength, Plyometrics
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Row With Dumbbell, Leaning

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Deltoids, Latissimus Dorsi, Trapezius, Teres Muscles
auxiliary muscles:Hand Flexors, Biceps
required:Kettlebell / Dumbbell, Bench / Seat
level:Normal
type:Strength
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Straight Arm Plank With Alternating Arm And Leg Raise

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Lower Back, Rectus Abdominis, Glutes
auxiliary muscles:Triceps, Deltoids, Obliques, Hamstrings
required:Nothing
optional:Fitness Mat
level:Hard
type:Strength
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Deadlift, One-Legged

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes, Lower Back, Hamstrings
auxiliary muscles:Adductors, Rectus Abdominis, Abductors, Obliques, Calves, Quadriceps
required:Dumbbells (2) / Kettlebells (2) / Backpack / Medicin Ball
level:Normal
type:Strength
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Pull-up

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Trapezius, Teres Muscles, Hand Extensors, Latissimus Dorsi
auxiliary muscles:Lower Back, Biceps, Hand Flexors, Deltoids
required:Pull-up Bar
optional:Seat, Backpack
level:Hard
type:Strength
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Rollout On Knees

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Deltoids, Rectus Abdominis, Lower Back
auxiliary muscles:Quadriceps, Serratus Anterior, Teres Muscles, Latissimus Dorsi, Trapezius, Obliques, Pectoralis Major
required:EZ Bar / Dumbbells (2) / Barbell
optional:Fitness Mat
level:Hard
type:Strength
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Inverted Row With Partner

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Latissimus Dorsi, Trapezius, Teres Muscles
auxiliary muscles:Biceps, Hand Flexors, Deltoids
required:Workout Partner
level:Hard
type:Strength
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