* Stretching exercises are not included in this list!

Back Exercises / Back Workouts At Home Or At Gym

Push And Pull With Towel

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Biceps, Triceps, Pectoralis Major, Latissimus Dorsi
auxiliary muscles:Trapezius, Teres Muscles, Deltoids, Hand Flexors, Hand Extensors
required:Towel
level:Easy
type:Strength - isometric
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Superman / Superwoman

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Lower Back, Glutes
auxiliary muscles:Hamstrings
required:Nothing
optional:Fitness Mat
level:Normal
type:Strength - isometric
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Crab Kick

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Lower Back, Glutes, Rectus Abdominis, Obliques, Hamstrings
auxiliary muscles:Triceps, Adductors, Trapezius, Abductors, Deltoids, Quadriceps
required:Nothing
optional:Weight Cuffs, Fitness Mat
level:Normal
type:Strength, Plyometrics, Cardio
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Good-morning

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Lower Back, Hamstrings
auxiliary muscles:Quadriceps
required:Barbell
level:Hard
type:Strength
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T-Bar Row, Single-Arm

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

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Lower Back, Glutes
auxiliary muscles:Trapezius, Rectus Abdominis, Obliques, Hamstrings
required:Nothing
optional:Fitness Mat
level:Normal
type:Strength - isometric
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Reverse Plank

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Lower Back, Glutes
auxiliary muscles:Deltoids, Rectus Abdominis, Hamstrings, Calves
required:Nothing
optional:Fitness Mat
level:Easy
type:Strength - isometric
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Russian Twist With Barbell

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Deltoids, Rectus Abdominis, Obliques, Latissimus Dorsi
auxiliary muscles:Trapezius, Teres Muscles
required:Barbell
optional:Towel
level:Normal
type:Strength
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Plank With Leg Raise

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis, Lower Back
auxiliary muscles:Obliques, Quadriceps, Hamstrings, Glutes, Trapezius
required:Nothing
optional:Weight Cuffs, Fitness Mat
level:Normal
type:Strength
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Shoulder Blade Squeeze

HumanmusclesmusclesStarting PositionExecution
muscle:Trapezius, Teres Muscles
required:Nothing
level:Easy
type:Strength - isometric
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