Exercises For Back

We have 111 such exercises in our directory. Jump to the Directory

Best 15 Exercises For Back

by Valerie Zeller Valerie Zeller

Pull-Ups
Pull-Ups
Pull-Ups

Pull-Up

Pull-Ups is a strength exercise that works your lats and is a great simple move. When done correctly, it can effectively target your back. It requires pull-up bar to do.

How to do Pull-Ups

  • Hold the bar with the hands faced outward.

  • Lift your self up until your head is above the rim.

  • Stop for a few seconds.

  • Pull yourself back gently.

  • Repeat for the required number of reps.

  • Tips :

  • With an improved exercise, don ankle weights.

Pendlay Row
Pendlay Row
Pendlay Row

Pendlay Row

Pendlay Row is a strength exercise that works your lats and spinal erectors and is a great moderate move. When done correctly, it can effectively target your back, lower back and lower body. It requires barbell to do.

Kettlebell Swing
Kettlebell Swing
Kettlebell Swing

Kettlebell Swing

The Kettlebell Swing is a relatively low-impact, full-body move that involves bending down and dipping a kettlebell between your legs and lifting back up. It might sound relatively simple, but maintaining proper posture and positioning can be challenging. The exercise is great for conditioning, as it develops hamstring, hip, glute and abdominal strength.

How to do Kettlebell Swing

  • Start standing with your feet marginally narrower than your shoulders in parallel. Keep onto the kettlebell in both sides.

  • Hinge over gently, working the neck, glutes and lower abdominals. Give the kettlebell back across your thighs, behind your buttocks.

  • Lift the body back up to a standing state. Swing the kettlebell back into the thighs straight up to shoulder height. Repeat with as many reps as you can take.

Handstand Push-Ups
Handstand Push-Ups

Handstand Push-Up

Handstand Push-Ups is a bodyweight exercise that works your traps, deltoids, lats and side deltoids and is a great challenging move. When done correctly, it can effectively target your back, neck, shoulders, upper back and upper body. It requires no equipment to do.

How to do Handstand Push-Ups

  • Start out with your back up to a wall, then lean over putting your hands on the floor in front of you shoulder width apart.

  • Slowly kick your foot back to the ground, while holding your arms straight, and make your way up the wall with your feet so that your legs and arms are completely spread.

  • Be sure that your body is clear and comfortable until you progress into the next stage.

  • Slowly, with the arms, lower yourself into the floors so that your head nearly hits the floor and you experience a relaxation across your back and upper body.

  • Press yourself right up until your elbows are close closed.

  • Repeat with as many reps and sets as needed.

Side Bend
Side Bend
Side Bend

Side Bend

Side Bend is a bodyweight exercise that works your abs, deltoids and lats and is a great easy move. When done correctly, it can effectively target your back, core, shoulders, upper body and waist. It requires no equipment to do.

Thruster
Thruster
Thruster

Thruster

Thruster is a strength exercise that works your deltoids, lats, rear deltoids, front deltoids and side deltoids and is a great moderate move. When done correctly, it can effectively target your back, buttocks, legs, lower body, shoulders and upper body. It requires barbell to do.

Standing Crescent Moon Pose
Standing Crescent Moon Pose

Standing Crescent Moon Pose

Standing Crescent Moon Pose is a none exercise that works your lats, pecs, lower pecs and upper pecs and is a great moderate move. When done correctly, it can effectively target your back, chest, lower chest, upper body and upper chest. It requires mat to do.

Weighted Pull-Ups
Weighted Pull-Ups

Weighted Pull-Up

Weighted Pull-Ups is a strength exercise that works your lats and is a great simple move. When done correctly, it can effectively target your back. It requires dumbbells to do.

How to do Weighted Pull-Ups

  • Start out by putting yourself in front of a pull up bar with a weight tied to a dip belt that is locked around your waist.

  • Take the pull up bar and gradually lift yourself up so your hands are over your head and contract your back muscles.

  • Keep this place for a count then return back to the top.

  • Repeat with as many reps and sets as needed.

Staff Pose
Staff Pose
Staff Pose

Staff Pose

Staff Pose is a bodyweight exercise that works your abs, hamstrings, quadriceps, lats, hip flexors and spinal erectors and is a great basic move. When done correctly, it can effectively target your back, core, hips, legs, lower back, lower body, thighs, upper legs and waist. It requires no equipment to do.

How to do Staff Pose

  • Start out by sitting on the floor with your legs spread out in front of you and your neck upright.

  • Take your hands and put them on the floor behind your glutes.

  • Straighten out your legs until the rear of your thighs are spread out and hold your arms straight forward.

  • Keep this place for 5 to 10 breaths and return back to the starting spot.

Dumbbell Pullover On Exercise Ball
Dumbbell Pullover On Exercise Ball

Dumbbell Pullover On Exercise Ball

Dumbbell Pullover On Exercise Ball is a strength exercise that works your deltoids, lats, pecs, rear deltoids, front deltoids and side deltoids and is a great simple move. When done correctly, it can effectively target your back, chest, shoulders, upper body and upper chest. It requires dumbbells to do.

How to do Dumbbell Pullover On Exercise Ball

  • Start by sitting on an exercise ball with a dumbbell in each pocket.

  • Slowly fall forward making sure that your head and hands stay on the ball and your feet are rooted squarely on the floor in front of you.

  • Extend the dumbbells behind your head pointing out out in front of you, and raised them straight up with your hands.

  • Keep this position for a couple seconds and return back to the starting spot.

  • Repeat with as many reps and sets as possible.

11. Sage Pose

Sage Pose
Sage Pose
Sage Pose

Sage Pose

Sage Pose is a none exercise that works your traps, hamstrings and lats and is a great moderate move. When done correctly, it can effectively target your back, legs, lower body, neck, shoulders, upper back, upper body and upper legs. It requires mat to do.

Split Jerk
Split Jerk
Split Jerk

Split Jerk

Split Jerk is a strength exercise that works your hamstrings, deltoids, quadriceps, lats and side deltoids and is a great moderate move. When done correctly, it can effectively target your back, buttocks, hips, legs, lower body, shoulders, upper body and upper legs. It requires barbell to do.

Barbell Bent Arm Pullover
Barbell Bent Arm Pullover

Barbell Bent Arm Pullover

Barbell Bent Arm Pullover is a strength exercise that works your lats and is a great simple move. When done correctly, it can effectively target your back. It requires barbell to do.

How to do Barbell Bent Arm Pullover

  • To begin this exercise; start off by lying on your back on a flat bench carrying a weighted barbell over your chest with your arms slightly bent.

  • Holding your arms raised, gradually lower your arms behind your head until you notice a pressure on your chest and stay onto that pose for a few seconds.

  • Instead return the barbell back to the starting spot.

  • Repeat this exercise for as many repetitions as required.

Left Twisting Down Dog
Left Twisting Down Dog
Left Twisting Down Dog

Left Twisting Down Dog

Left Twisting Down Dog is a none exercise that works your hamstrings and lats and is a great moderate move. When done correctly, it can effectively target your back, legs, lower body and upper legs. It requires mat to do.

Right Twisting Down Dog
Right Twisting Down Dog
Right Twisting Down Dog

Right Twisting Down Dog

Right Twisting Down Dog is a none exercise that works your hamstrings and lats and is a great moderate move. When done correctly, it can effectively target your back, legs, lower body and upper legs. It requires mat to do.

Looking for more?

Check out these 111 exercises which target your back, shoulders, upper body, lower body and neck. Most of them require either cable machine or no equipment, weight machine, mat or barbell and you can do them either at gym or at home or outdoor.

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Frequently Asked Questions

How many exercises for back are there?

Now we have 111 such exercises in our Directory.

What muscles do these exercises target?

Most of the exercises work lats, deltoids, traps, front deltoids and abs.

Where can one do these exercises?

You can do most of these exercises either at gym or at home or outdoor.