Back Exercises

Select from the links below to view specific exercises to strengthen the back muscles.

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Bent Over Row

Works the rhomboids, trapezius and biceps brachii and is similar to the single arm row. It is important that good posture is maintained throughout. Keep the back still and pull bar into stomach.

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Dorsal Raise

The dorsal raise is a form of back extension exercise which works the extensor muscles on either side of the spine.

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Dumbbell Pullovers

The dumbbell pullover works a number of major muscles in the upper body, including the Pec Minor and Latissimus Dorsi, as well as the Triceps.

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Good Morning

The good morning exercise is so named because it resembles bowing to say good morning to someone. It is a very hard exercise on the back especially so should not be performed by anyone with back problems.

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Resistance Band Pullover Exercise

The pullover exericse strengthens the Latissimus Dorsi muscles which are found on either side of the mid to lower back and attach to the upper arm.

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Single Arm Row

The single arm row works the muscles around the shoulder blades. Really focus on using the shoulder blade to initiate the upwards movement.

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Straight Leg Dead Lift

The straight leg deadlift is also sometimes known as a stiff-legged deadlift or Romanian deadlift. It targets the hamstrings and back muscles.

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Swiss Ball Back Extension

The back extension exercise works the muscles on either side of the spine. Performing the exercise on a swiss ball also works the core muscles as they need to stabilise the body.

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Upright Row

The upright row can be performed with a barbell or two dumbbells. It works muscles in the upper back, shoulder and the Biceps.