* Stretching exercises are not included in this list!

Strength Training Exercises For The Back

Uneven Push-up

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Deltoids, Pectoralis Major, Serratus Anterior
auxiliary muscles:Rectus Abdominis, Triceps, Obliques, Trapezius, Hand Extensors
required:Kettlebell / Stool / Drink Crate / Medicin Ball / Dumbbell
level:Hard
type:Strength
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Rolling Glute Bridge With Exercise Ball

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Lower Back, Rectus Abdominis, Obliques, Adductors
auxiliary muscles:Hamstrings, Abductors
required:Exercise Ball
level:Hard
type:Strength
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Row On Exercise Ball With Dumbbells

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Trapezius, Teres Muscles
auxiliary muscles:Deltoids, Hand Flexors, Latissimus Dorsi, Lower Back, Biceps
required:Dumbbells (2) / Kettlebells (2), Exercise Ball
level:Normal
type:Strength
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Calf Raise, One-Legged, Standing

HumanmusclesStarting PositionExecution
muscle:Calves
required:Nothing
optional:Step, Kettlebells (2)
level:Normal
type:Strength
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21s / 3-Part Curl

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Biceps
auxiliary muscles:Hand Flexors, Hand Extensors
required:Barbell / EZ Bar / Dumbbells (2)
level:Normal
type:Strength
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Prisoner Squat

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps
auxiliary muscles:Hamstrings, Glutes
required:Nothing
optional:Backpack
level:Normal
type:Strength, Cardio
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Door Row

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Latissimus Dorsi, Teres Muscles
auxiliary muscles:Biceps, Hand Flexors, Trapezius
required:Nothing
optional:Towel
level:Normal
type:Strength
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Glute Bridge With Thigh Squeeze

HumanmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Adductors, Glutes
auxiliary muscles:Lower Back, Hamstrings
required:Nothing
optional:Fitness Mat
level:Easy
type:Strength
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Toe Raise

HumanmusclesStarting PositionExecution
muscle:Shins
required:Nothing
optional:Seat, Exercise Ball
level:Easy
type:Strength
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Straight Arm Plank With Side Hip Abduction

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes
auxiliary muscles:Hamstrings, Abductors
required:Nothing
optional:Fitness Mat, Resistance Band, Weight Cuffs
level:Easy
type:Strength
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