Back Exercise

106 Pins
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3mo
By
Balaji Krishnapuram
an image of a woman doing exercises with her legs and back, showing the muscles highlighted in
Superman exercise instructions and video | Weight Training Guide
Superman exercise. Main muscles worked: Erector Spinae, Gluteus Maximus, and Hamstrings. See website for details on how to perform this exercise safely.
an image of a man doing pull ups
Inverted row exercise instructions and video | WeightTraining.guide
Inverted row. Main muscles worked: Latissimus Dorsi, Middle and Lower Trapezii, Rhomboids, Teres Major, Teres Minor, Infraspinatus, Posterior Deltoid, Pectoralis Major, Brachialis, and Brachioradialis. Also known as the fat man pull-up, the body row, and the supine row.
an image of a man doing squats with the barbell in front and behind him
Bent-over barbell row exercise guide and video | Weight Training Guide
Bent over barbell row. A major compound pull exercise! Main muscles worked: Latissimus Dorsi, Middle and Lower Trapezii, Infraspinatus, Teres Minor, Rhomboids, Teres Major, Brachialis, Brachioradialis, Pectoralis Major, and Posterior Deltoid.
an image of a man doing squats on a bench with the help of a pull - up bar
Behind-the-neck lat pull-down guide and video | Weight Training Guide
Behind the neck lat pulldown. This exercise is NOT recommended! See website. Targets your Latissimus Dorsi.Synergistic muscles are Brachialis, Brachioradialis, Biceps Brachii, Teres Major, Teres Minor, Pectoralis Major, Rhomboids, Lower Trapezius, and Levator Scapulae. Also known as rear pulldown or rear lat pull down.
an image of a man doing squats on a bench with the upper half removed
Machine high row exercise instructions and video | Weight Training Guide
Machine high row. A major compound pull exercise! Main muscles worked: Brachialis, Brachioradialis, Latissimus Dorsi, Teres Major, Middle and Lower Trapezii, Posterior Deltoid, Infraspinatus, Teres Minor, Rhomboid Major, Rhomboid Minor, and Lower Pectoralis Major.
an image of a man doing pull ups
Close neutral grip pull-up exercise and video | Weight Training Guide
Close neutral grip pull up. A compound pull exercise. Muscles worked: Latissimus Dorsi, Brachialis, Brachioradialis, Teres Major, Posterior Deltoid, Rhomboids, Levator Scapulae, Middle and Lower Trapezii, Sternal Pectoralis Major, and Pectoralis Minor.
an image of a man doing squats with the help of a pull up bar
Incline straight-arm pull-down guide and video | Weight Training Guide
Incline straight arm pulldown. Targets your Latissimus Dorsi, while your Teres Major, Rhomboids, Levator Scapulae, lower Pectoralis Major, Pectoralis Minor, Posterior Deltoid, and the long head of your Triceps Brachii act as synergists.
a man doing squats on a bench with dumbbells
Seated reverse dumbbell fly instructions and video
Seated bent over lateral raise. An isolation pull exercise. Muscles worked: Posterior Deltoid, Lateral Deltoid, Infraspinatus, Teres Minor, Rhomboids, and Middle and Lower Trapezii. Also known as the seated rear delt raise.
an image of a man doing pull ups
Pull-up exercise instructions and videos | Weight Training Guide
Pullup. A major compound pull exercise! Main muscles worked: Latissimus Dorsi, Brachialis, Brachioradialis, Biceps Brachii, Teres Major, Posterior Deltoid, Infraspinatus, Rhomboids, Teres Minor, Middle and Lower Trapezii, and Levator Scapulae. Visit site to learn why this exercise is better than the lat pulldown.
an image of a man doing exercises with dumbbells
Dumbbell deadlift exercise guide and video | Weight Training Guide
Dumbbell deadlift. A compound push exercise. Muscles worked: Gluteus Maximus, Erector Spinae, Hamstrings, Adductor Magnus, Quadriceps, and Soleus.
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a man sitting on top of a bench with muscles labeled in the upper half and lower half
Seated one-arm cable row instructions and video | Weight Training Guide
One arm cable row. A compound pull exercise, great for developing unilateral upper-body strength. Muscles worked: Latissimus Dorsi, Teres Major, Major and Minor Rhomboids, Middle and Lower Trapezii, Infraspinatus, Teres Minor, Posterior Deltoid, Pectoralis Major, Brachialis, and Brachioradialis.
an image of a man doing squats on a bench with the muscles highlighted and labeled
Reverse-grip lat pull-down instructions and video | Weight Training Guide
Reverse grip lat pulldown. A compound pull exercise. Main muscles worked: Latissimus Dorsi, Brachialis, Brachioradialis, Teres Major, Posterior Deltoid, Rhomboid Major, Rhomboid Minor, Levator Scapulae, Middle Trapezius, Lower Trapezius, Lower Pectoralis Major, and Pectoralis Minor. Biceps Brachii only acts as a dynamic stabilizer.
an image of a man doing pull ups on a machine
Gripless shrug exercise instructions and video | Weight Training Guide
Gripless shrug. An isolation exercise. Target muscle: Upper Trapezius. Synergistic muscles: Middle Trapezius and Levator Scapulae.
an image of a man doing exercises on the bench
Machine back extension exercise guide and video | Weight Training Guide
Machine back extension. An isolation exercise. Target muscle: Erector Spinae. Synergists: None (although, see Comments and tips on site).
an image of a man doing squats on a bench with the help of a pull up bar
Close neutral grip lat pull-down guide and video | Weight Training Guide
Close neutral grip lat pulldown. A compound and pull exercise. Target muscle: Latissimus Dorsi. Synergistic muscles: Brachialis, Brachioradialis, Teres Major, Posterior Deltoid, Rhomboids, Levator Scapulae, Middle and Lower Trapezii, Sternal Pectoralis Major, and Pectoralis Minor.