Back Exercises 10

  • Incline Barbell Rows

    Incline barbell rows focus on the traps, rhomboids, and rear delts, helping to build strength and size in the upper back. This variation offers greater isolation and range of motion.

    Back
    trapezius, rhomboids, rear deltoids

    Intermediate

  • Deadlift

    The deadlift is a full-body compound exercise that strengthens the back, glutes, and hamstrings, making it a cornerstone of strength training.

    Hamstrings, Gluteus Maximus, Erector Spinae

    Intermediate
    Advanced

  • Romanian Deadlift

    The Romanian deadlift is a compound exercise targeting the hamstrings and glutes, ideal for building lower body strength and improving flexibility.

    Hamstrings, Gluteus Maximus, Erector Spinae

    Intermediate

  • Barbell Shrugs

    Focuses on the trapezius muscles by elevating the shoulders, improving upper back strength and posture.

    Trapezius

    Beginner
    Intermediate

  • Bent-Over Row

    A highly effective exercise for building back strength and size, focusing on the lats, rhomboids, and traps.

    Back
    Latissimus Dorsi, Rhomboids, Trapezius

    Intermediate

  • Seated Cable Row

    An effective exercise for building thickness in the mid-back and improving posture and strength.

    Back
    Rhomboids, Latissimus Dorsi

    Beginner
    Intermediate

  • T-Bar Row

    An essential exercise for developing back strength and thickness, targeting the middle and upper back.

    Back
    Latissimus Dorsi, Rhomboids, Trapezius

    Intermediate

  • Single-Arm Dumbbell Row

    Isolates one side of the back at a time, focusing on the lats and increasing unilateral strength.

    Back
    Latissimus Dorsi

    Beginner
    Intermediate

  • Back Extension

    Also known as hyperextension, this exercise strengthens the lower back muscles, particularly the erector spinae, using a hyperextension bench.

    Back
    Erector Spinae

    Beginner
    Intermediate

  • Good Mornings

    Good mornings are excellent for strengthening the posterior chain, improving flexibility, and building core stability.

    Hamstrings, Gluteus Maximus, Erector Spinae

    Intermediate