Exercise library
Back exercises
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Exercise sheets
203 exercises
Each sheet includes its demonstration and written instructions.
lever pullover
Lats · Leverage machine
lever reverse grip lateral pulldown
Lats · Leverage machine
lever reverse grip vertical row
Upper back · Leverage machine
lever reverse t-bar row
Upper back · Leverage machine
lever seated row
Upper back · Leverage machine
lever shrug
Traps · Leverage machine
lever t bar row
Upper back · Leverage machine
lever t-bar reverse grip row
Upper back · Leverage machine
lever unilateral row
Upper back · Leverage machine
london bridge
Upper back · Rope
lower back curl
Spine · Body weight
medicine ball catch and overhead throw
Lats · Medicine ball
medicine ball overhead slam
Upper back · Medicine ball
mixed grip chin-up
Lats · Body weight
muscle up
Lats · Body weight
muscle-up (on vertical bar)
Lats · Body weight
one arm against wall
Lats · Body weight
one arm chin-up
Lats · Body weight
one arm towel row
Upper back · Body weight
pull up (neutral grip)
Lats · Body weight
rear pull-up
Lats · Body weight
resistance band seated straight back row
Upper back · Resistance band
reverse grip machine lat pulldown
Lats · Leverage machine
reverse grip pull-up
Lats · Body weight
rocky pull-up pulldown
Lats · Body weight
roller back stretch
Spine · Roller
roller side lat stretch
Lats · Roller
rope climb
Upper back · Rope
scapula dips
Traps · Body weight
scapular pull-up
Traps · Body weight
seated lower back stretch
Lats · Body weight
shoulder grip pull-up
Lats · Body weight
side lying floor stretch
Lats · Body weight
side-to-side chin
Lats · Body weight
skin the cat
Upper back · Body weight
smith back shrug
Traps · Smith machine
smith bent over row
Upper back · Smith machine
smith narrow row
Upper back · Smith machine
smith one arm row
Upper back · Smith machine
smith reverse grip bent over row
Upper back · Smith machine
smith shrug
Traps · Smith machine
sphinx
Spine · Body weight
spine stretch
Spine · Body weight
standing archer
Upper back · Body weight
standing lateral stretch
Lats · Body weight
standing pelvic tilt
Spine · Body weight
suspended row
Upper back · Body weight
twin handle parallel grip lat pulldown
Lats · Cable
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