Back Exercises

Barbell Bent Over RowLats · Mid back — Intermediate Barbell SquatsQuads · Glutes — Intermediate Bent Over RowLats · Mid back — Intermediate Dumbbell Bent Over RowsLats · Mid back — Intermediate Bird DogDeep core · Lower back — Beginner Bird Dog (Advanced)Deep core · Lower back — Advanced Bird Dog (Modified)Deep core · Lower back — Beginner Body BridgeLower back · Glutes — Advanced Cable Machine RowingLats · Mid back — Beginner Cable Single Hand Lat Pull DownLats — Beginner Cat and CowLower back — Beginner Cat and Cow Pose (Advanced)Lower back — Advanced Chair Squat (Modified)Quads · Glutes — Beginner Chair SquatsQuads · Glutes — Beginner Child PoseLats · Lower back — Beginner Close Grip Lat Pull DownLats — Beginner Close Grip Lat Pull Down (Variation 2)Lats — Beginner DeadliftGlutes · Hamstrings — Intermediate Deadlift to Shoulder PressGlutes · Hamstrings — Intermediate Diagonal Grip Lat Pull DownLats — Beginner Donkey KicksGlutes — Beginner Dumbbell DeadliftGlutes · Hamstrings — Beginner Dumbbell Sumo SquatQuads · Glutes — Beginner Extended Puppy PoseLats · Lower back — Beginner Forearm Side Plank (Modified)Obliques · Deep lower back — Beginner Glute BridgeGlutes — Beginner Glute Bridge (Level 1)Glutes — Beginner Hammer Grip Lat Pull DownLats — Beginner High Plank Dumbbell RowsLats · Mid back — Intermediate High Side Plank HoldObliques · Deep lower back — Advanced Hip RaisesGlutes — Beginner Hip Raises (Modified)Glutes — Beginner Hip ThrustGlutes — Intermediate Jumping SquatsQuads · Glutes — Intermediate Kettlebell SwingGlutes · Hamstrings — Intermediate Kneeling Dumbbell SquatGlutes — Beginner Leg Press MachineQuads · Glutes — Beginner Lower Back StretchLower back — Beginner Neck StretchUpper traps · Neck & upper back — Beginner Overhead Dumbbell SquatQuads · Glutes — Advanced Overhead SquatQuads · Glutes — Advanced Plyo Box Jump SquatQuads · Glutes — Advanced Prone Alternate Hand and Leg RaiseLower back · Glutes — Beginner Prone Leg RaisesLower back · Glutes — Beginner Reverse Leg RaisesLower back · Glutes — Beginner Reverse Plank Hip ThrustGlutes — Intermediate Reverse Y-RaisesLower traps · Rear shoulders — Beginner Rope Face PullRear shoulders · Mid back — Beginner Seated Hamstring StretchHamstrings — Beginner Seated RowingLats · Mid back — Beginner Seated Rowing MachineLats · Mid back — Beginner Seated Rowing Machine Single Hand GripLats · Mid back — Beginner Seated Rowing Wide GripLats · Mid back — Beginner Seated Single Hamstring StretchHamstrings — Beginner Seated Single Hand Cable RowingLats · Mid back — Beginner ShrugsUpper traps — Beginner Shrugs (Variation 2)Upper traps — Beginner Side Body StretchLats · Obliques — Beginner Side Plank HoldObliques · Deep lower back — Intermediate Side Plank Hold (Modified)Obliques · Deep lower back — Beginner Side Plank Reach ThroughObliques · Deep lower back — Intermediate Side Plank Up and Down (Modified)Obliques · Deep lower back — Beginner Single Leg Hamstring StretchHamstrings — Beginner Spinal TwistObliques · Lower back — Beginner Spine Lateral FlexionLats · Obliques — Beginner Squat to Knee to Elbow TouchQuads · Glutes — Beginner Squat WalkQuads · Glutes — Beginner SquatsQuads · Glutes — Beginner Standing Doggy KickGlutes — Beginner Standing Hamstring StretchHamstrings — Beginner Standing Side ReachLats · Obliques — Beginner Stiff Leg DeadliftHamstrings · Glutes — Intermediate Straight Arm Pull DownLats — Beginner Sumo DeadliftGlutes · Hamstrings — Intermediate Sumo SquatsQuads · Glutes — Beginner Sun SalutationHamstrings · Lower back — Beginner SupermanLower back · Glutes — Beginner SwimmerLower back · Glutes — Intermediate T-Raise (Modified)Lower traps · Rear shoulders — Beginner T-RaisesLower traps · Rear shoulders — Beginner Triceps StretchTriceps · Lats — Beginner Upright Row to Biceps CurlsSide shoulders · Upper traps — Beginner Upright RowsSide shoulders · Upper traps — Beginner Wall Hamstring StretchHamstrings — Beginner Wide Grip Lat Pull DownLats — Beginner Y-RaiseLower traps · Rear shoulders — Beginner