Strength Exercises for the Back

Strength exercises for the back will utilize the upper and lower lats as well as the lower back muscles and the trapezius.

Browse through the selection of strength exercises for the back below:

Hyperextension

Hyperextension
  • Lie prone on the bench (feet stabilized) and place your hands behing your head.

  • Raise your upper body up until it is parallel to the floor and lower it back after a short pause.

  • Breathe out while raising yourself and breathe in while lowering yourself back.

Twisting Hyperextension

Twisting Hyperextension
  • Lie prone on the bench (feet stabilized) and place your hands behing your head.

  • Raise your upper body up to one side, until it is parallel to the floor and lower it back after a short pause. Alternate sides.

  • Breathe out while raising yourself and breathe in while lowering yourself back.

Seated Row

Seated Row
  • Sit down facing the machine and grasp the handles in front.

  • Pull the handles towards you until your elbows form 90 degree angles and let them slowly swing back after a short pause.

  • Try to keep your back straight throughout.

Seated Row on Low Pulley

Seated Row on Low Pulley
  • Sit down, knees slightly bent and grasp the handle with both hands, arms close to being fully extended.

  • Pull the handles towards your abdomen until your elbows form 90 degree angles and let them slowly swing back after a short pause.

  • Try to keep your back straight throughout.

Back Fly

Back Fly
  • Sit down facing the machine and grab the handles in front, elbows slightly bent.

  • Pull the handles back to your sides while keeping your arms extended let them slowly swing back after a short pause.

  • Try to keep your back straight throughout.

Back Fly on High Pulley

Back Fly on High Pulley
  • Stand up sideways in front of the structure and grab the handle with your hand furthest to the structure, palm facing it.

  • Pull the handle out to your side while keeping your arm extended and let it slowly swing back after a short pause. Alternate side after a completed set.

  • Try not to change the angle in your elbow so as to exercise primarily your back, not your triceps.

Front Fly on High Pulley

Front Fly on High Pulley
  • Stand up sideways in front of the structure and grab the handle up high with your hand closest to the structure, palm facing forward.

  • Pull the handle out to the opposite side while keeping your arm extended and let it slowly swing back after a short pause. Alternate side after a completed set.

  • Try not to change the angle in your elbow so as to exercise primarily your back, not your triceps.

Trunk Push Back

Trunk Push Back
  • Sit down on the bench and position your upper body slightly bent forward with your back against the rotating pad.

  • Push your upper body backwards as far as you comfortably can and let the structure slowly swing back after a short pause.

  • Breathe out while pushing back and breathe in while returning to starting position.

Pulldown - Pronation Grip

Pulldown - Pronation Grip
  • Sit on the bench and grab the handlebar with both hands, palms facing the structure.

  • Pull the handle down until it is in front of your chest and let it slowly swing back after a short pause.

  • Try to keep your back straight throughout.

Front Pulldown - Supination Grip

Front Pulldown - Supination Grip
  • Sit on the bench and grab the handlebar with both hands, palms facing you.

  • Pull the handle down until it is in front of your chest and let it slowly swing back after a short pause.

  • Try to keep your back straight throughout.

Front Pulldown - to Chest

Front Pulldown - to Chest
  • Sit on the bench and grab the handlebar with both hands, palms facing each other.

  • Pull the handle down until it is in front of your chest and let it slowly swing back after a short pause.

  • Try to keep your back straight throughout.

Front Pulldown - Close-Grip

Front Pulldown - Close-Grip
  • Kneel down in front of the high pulley machine and grab the bar with both hands in a close-grip position, palms facing forward.

  • Lower the bar down until your upper arms are parallel to your upper body and let it slowly rise back up after a short pause.

  • Try to keep your back straight throughout.

Front Pulldown - Wide-Grip

Front Pulldown - Wide-Grip
  • Kneel down in front of the high pulley machine and grab the bar with both hands in a wide-grip position, palms facing forward.

  • Lower the bar down until your upper arms are parallel to your upper body and let it slowly rise back up after a short pause.

  • Try to keep your back straight throughout.

Back Pulldown

Back Pulldown
  • Kneel down closely in front of the high pulley machine and grab the bar with both hands in a medium-grip position, palms facing forward.

  • Lower the bar down until it touches the back of your neck and let it rise back up after a short pause.

  • Try to keep your back straight throughout.

Back Pulldown - Wide-Grip

Back Pulldown - Wide-Grip
  • Kneel down closely in front of the high pulley machine and grab the bar with both hands in a wide-grip position, palms facing forward.

  • Lower the bar down until it touches the back of your neck and let it rise back up after a short pause.

  • Try to keep your back straight throughout.

Stiff-Arm Pulldown - Close-Grip

Stiff-Arm Pulldown - Close-Grip
  • Stand in front of the high pulley machine and grab the bar with both hands in a medium-grip position, arms extended.

  • Lower the bar down until it is in front of your thighs and let it rise back up after a short pause.

  • Keep your arms straight throughout.

Chin-Up

Chin-Up
  • Grab the handlebar with both hands in a wide position, palms facing forward.

  • Pull yourself up until your chin reaches just above the bar and lower yourself back down after a short pause.

  • Breathe out while raising yourself and breathe in while lowering yourself back.