Back Exercises

The back region of the human body is one of the most vulnerable and injury prone areas for most individuals. For this reason, it is highly recommended that all fitness routines include regularly performing a variety of different back exercises to ensure that the back muscles are strong and flexible.

Exercises that strengthen the core section of the body (i.e. lower back, abdominals, gluteals, hips, and obliques) are ideal for reducing the probability of a back injury and an excellent approach to strengthening the entire back.

Below, we have divided the back exercises by exercise type for ease in browsing. Once you have chosen the back exercise type to perform you can then view all of the back exercises under that exercise type.

Each specific back exercise includes a brief description of the exercise, the benefits of the exercise, equipment needed to perform the exercise, and step-by-step instructions on how to correctly perform the exercise.

Body Weight Exercises

Hyperextensions

A roman chair is required to perform this exercise This exercise targets the lower back area and is fairly simple to perform. Recommended frequency: perform this exercise one to three times per week.

Lying Back Presses

This exercise requires no equipment to perform. This exercise targets the lower and middle back areas and is fairly easy to perform. Recommended frequency: perform this exercise one to three times per week.

Pullups

This exercise requires a pull up bar and is fairly difficult to perform as it requires you be able to lift your entire body weight. This exercise targets the entire back area. Recommended frequency: perform this exercise one to three times per week.

V Bar Pullups

This exercise requires a v-bar pull up bar and is fairly difficult to perform as you must be able to lift your entire body weight. This exercise works the entire back area. Recommended frequency: perform this exercise one to three times per week.

Wide Grip Pullups

This exercise requires a pull up bar and is fairly difficult to perform as you must be able to lift your entire body weight. This exercise targets the entire back area. Recommended frequency: perform this exercise one to three times per week.

Elastic Band Exercises

Standing Back Rows

This exercise targets the middle and latissimus dorsi muscles of the back. This exercise requires portable elastic bands and a sturdy pole to perform. Recommended frequency: perform this exercise two to four times per week.

Exercise Ball Exercises

Hyperextensions

This exercise targets the lower back and is fairly easy to perform. This exercise requires the use of an exercise ball. Recommended frequency: perform this exercise one to three times per week.

Seated Rows w/Elastic Band

This exercise focuses on the upper back and uses an exercise ball and an elastic band. This exercise varies in difficulty based on the tension of the elastic band. Recommended frequency: perform this exercise one to three times per week.

Kettlebell Exercises

Bent Over Rows

This exercise conditions the middle back and lats and provides a low cardio benefit. Two kettlebells are required to perform this exercise. Recommended frequency: perform this exercise one to three times per week.

Bent Over Rows Alternating

Bent Over Rows With One Arm

This exercise conditions the middle back and lats and provides a low cardio benefit. One kettlebell is required to perform this exercise. Recommended frequency: perform this exercise one to three times per week.

Deadlifts

This exercise conditions the lower back, legs and glutes and provides a moderate cardio benefit. One kettlebell is required to perform this exercise. Recommended frequency: perform this exercise one to two times per week.

Deadlifts With Two Kettlebells

This exercise conditions the lower back, legs and glutes and provides a moderate cardio benefit. Two kettlebells are required to perform this exercise. Recommended frequency: perform this exercise one to two times per week.

Renegade Rows

This exercise conditions the middle back, lats and core and provides a moderate cardio benefit. Two kettlebells are required to perform this exercise. Recommended frequency: perform this exercise one to two times per week.

Stretching Exercises

Back Active

This exercise is easy to perform and stretches the lower and middle muscles of the back. No equipment is required to perform this exercise. Recommended frequency: this exercise can be performed daily.

Back Passive

This exercise focuses on stretching the muscles of the upper back and the neck and is easy to perform. This exercise required no equipment to perform. Recommended frequency: this exercise can be performed daily.

Cat Stretch

This exercise targets stretching the muscles of the entire back area and is easy to perform. This exercise is performed without the use of any equipment. Recommended frequency: this exercise can be performed daily.

Lower Back Twist

This exercise focuses on stretching the lower back muscles and the hips and is easy to perform. This exercise requires no equipment to perform. Recommended frequency: this exercise can be performed daily.

Spinal Twist

This exercise is designed to stretch the lower back and requires no equipment to perform. This exercise is easy to perform and will stretch the hips as well. Recommended frequency: this exercise can be performed daily.

Standing Cat Stretch

This exercise focuses on stretching all muscles of the back and the hamstrings. This exercise is easy to perform and requires no equipment. Recommended frequency: this exercise can be performed daily.

Lower Back Stretch

This exercise focuses on stretching the lower back muscles and is moderately easy to perform. This exercise is performed without the need of any equipment. Recommended frequency: this exercise can be performed daily.

Weight Training Exercises

Reverse Grip Pulldowns

This exercise is easy to perform and works the latissimus dorsi muscles. This exercise requires a latissimus dorsi pulldown machine to perform. Recommended frequency: perform this exercise one to three times per week.

Pullups

This exercise targets the latissimus dorsi and is fairly difficult as it requires that you lift your entire body weight. This exercise requires a pull up bar to perform. Recommended frequency: perform this exercise one to three times per week.

Straight Arm Pulldowns

This exercise works the latissimus dorsi muscles and is fairly easy to perform. This exercise requires a latissimus dorsi machine to perform. Recommended frequency: perform this exercise one to three times per week.

V Bar Pulldowns

This exercise is moderately easy to perform and targets the latissimus dorsi muscles. This exercise requires a latissimus dorsi machine with a V bar attachment. Recommended frequency: perform this exercise one to three times per week.

V Bar Pullups

This exercise is fairly difficult to perform and targets the latissimus dorsi muscles. This exercise requires a pull up bar and a V bar attachment. Recommended frequency: perform this exercise one to three times per week.

Wide Grip Pulldowns

This exercise is fairly easy to perform and targets the latissimus dorsi muscles. This exercise requires a latissimus dorsi pulldown machine to perform. Recommended frequency: perform this exercise one to three per week.

Close Grip Pulldowns

This simple exercise requires a lat pulldown machine with bar. The narrow hand position adds a level of difficulty as it works your back muscles Recommended frequency: perform this exercise one to three times per week.

Wide Grip Rear Pulldowns

This simple exercise requires a lat pulldown machine with bar. The wide hand position adds a level of difficulty as it works your back muscles Recommended frequency: perform this exercise one to three times per week.

Wide Grip Pullups

This exercise targets the latissimus dorsi muscles and is difficult to perform as it requires that you lift your entire body weight. This exercise requires a pull up bar. Recommended frequency: perform this exercise one to three times per week.

Weight Training-Lower Back Exercises

Hyperextensions

This exercise is easy to perform and targets the muscles of the lower back. This exercise requires the use of a roman chair to perform. Recommended frequency: perform this exercise one to three times per week.

Smith Machine Stiff Leg Deadlifts

This exercise targets the lower back, gluteals, and hamstrings muscles and is fairly difficult to perform. This exercise requires a Smith machine to perform. Recommended frequency: perform this exercise one to three times per week.

Barbell Stiff Leg Deadlifts

This exercise works the lower back, gluteals, and hamstrings muscles and is fairly difficult to perform. This exercise requires a barbell perform. Recommended frequency: perform this exercise one to three times per week.

Dumbbell Stiff Leg Deadlifts

This exercise is fairly difficult to perform and targets the lower back, gluteals, and hamstrings muscles. This exercise requires a pair of dumbbells to perform. Recommended frequency: perform this exercise one to three times per week.

Lying Back Presses

This exercise is easy to perform and targets the lower back muscles. This exercise requires no equipment to perform. Recommended frequency: perform this exercise one to three times per week.

Back Exercises

Body Weight Exercises

Elastic Band Exercises

Exercise Ball Exercises

Kettlebell Exercises

Stretching Exercises

Weight Training Exercises

Weight Training-Lower Back Exercises

Weight Training-Middle Back Exercises

Exercises by Type

Exercises by Muscle Group