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BACK
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Strength
Conditioning/Weight Training Exercise Chart
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EXERCISE
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MUSCLE
GROUP
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TYPE
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FOCUS
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EXECUTION
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EQUIPMENT
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Back
Extension |
Back | Body
Weight Open Chain Isolated Push |
Focuses on the errector spinae (lower back), hamstring (upper rear leg) and gluteus maximus. | * Lie on the bench in the prone position. With the head and back lowered and perpendicular to the floor, place your hands behind the head and elbows out. Extend back and lift back to slightly above horizontal position, and return to start position. | Roman Chair / Hyperextension Bench |
| Barbell
Row |
Back | Free
Weights Open Chain Compound Pull |
The Barbell Row is one of the best mass builders for the back. | While holding a barbell infront of your thigh, lift it up keeping it infront of your chest and bending your elbows, then lower. | Barbell |
| Behind The Neck Pull down | Back | Machine
Open Chain Compound Pull |
Works the back muscles. | ** Grab the bar over your head and Pull it down behind your head and slowly raise it again. | Machine |
| Cable Row | Back | Machine
Open Chain Compound Pull |
Adds width and thickness to the lats and upper back. | Sit in front of the cable Machine with your legs against it. Grip the handle and Pull it away from the Machine in a rowing action. | Cable |
| Close
Grip Chins |
Back | Body
Weight Closed Chain Compound Pull |
Develops the back and bicep muscles. | With your hands close to each other on a horizontal bar a few feet above your head, Pull yourself up till your chin is over the bar and slowly lower yourself down again. | Chin Bar |
| Close Grip Pull Downs | Back | Machine
Open Chain Compound Pull |
Works the back and bicep muscles. | Similar to the Lat. Pull down, you keep your hands close to each other. | Machine |
| Deadlift |
Back | Free
Weights Closed Chain Compound Push |
One of the best exercises for gaining mass, power and strength. | * While bent over with a barbell in your hands hanging down by your feet, stand up straight and then bend over again. | Barbell |
Dumbell
Row |
Back | Free
Weights Open Chain Compound Pull |
Will allow you to isolate your lats. | While bending over and one knee and hand on a bench, hold a dumbell straight down and lift it up towards your body and then lower. | Dumbell |
| Hyperextension | Back | Body
Weight Open Chain Isolated Pull |
Lower back strengthener. | * Laying on an inclined bench that goes up to your waist, you lower your upper body down and back up again. | Roman Chair |
| Lat Pull down | Back | Machine
Open Chain Compound Pull |
Develops the upper portion of the lats. | Grabbing the bars from overhead, Pull them down and slowly raise it. | Machine |
| One
Arm Cable Rows |
Back | Machine
Open Chain Compound Pull |
Works the back muscles. | Similar to the cable row, you use one arm to do this procedure. | Machine |
| One-Arm
Row |
Back | Free
Weights Open Chain Compound Pull |
Excellent exercise for Lats and rhomboids. | Hold dumbell with a neutral grip and start with the arm bent 90 degrees with elbow beside waist. Lower weight slightly forward until elbow is extended and pull weight back to waist while keeping the arm as close as possible to the body (through all stages of movement). | Dumbell |
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Pull Ups |
Back | Body
Weight Closed Chain Compound Pull |
Works the back muscles. | With your hands close to each other on a horizontal bar a few feet above your head, Pull yourself up till your chin is over the bar and slowly lower yourself down again. | Chin Bar |
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Pull over |
Back | Free
Weights Open Chain Isolated Pull |
Works your lats, triceps and pecs. | ** Lie upper half of back, face-up across bench using legs bent 90 degrees to support lower back. Hold dumbell above head (with both hands) with elbows extended and lower in an arc motion (with arms slightly bent) until dumbell is slightly behind head. | Dumbell |
| Reverse
Flyes |
Back | Free
Weights Open Chain Isolated Push |
Focuses on the back muscles. | Hold the weights with your palms facing each other in front of your body. Slowly lift your arms out to the side, Push ing your shoulder blades together, with your elbows bent and facing the ceiling. Then lower the weights. | Dumbell |
| Reverse
Grip Pull down |
Back | Machine
Open Chain Isolated Pull |
Works the back muscles. | Similar to the Lat. Pull down, you hold the handles with your palm's facing you. | Machine |
| Rows |
Back | Free
Weights Open Chain Compound Pull |
Works the back muscles. | Standing with one leg in front of the other and bending over at a 45-90 degree angle, keep your back flat and contract both arms with weights in them and lower down again. Then switch legs with each set. | Barbell |
| Shrugs |
Back | Free
Weights Open Chain Isolated Pull |
The best way to develop your trapezius. | While standing with a barbell in your hands resting in front of your lap, raise and lower your shoulders. | Dumbell |
| T-bar
Rows |
Back | Free
Weights Open Chain Compound Pull |
Works the back muscles. | Standing with one leg in front of the other and bending over at a 45-90 degree angle, keep your back flat and contract both arms with t-bar weights in them and lower down again. Switch legs with each set. | Dumbell |
| Wide
Grip Chins |
Back | Body
Weight Closed Chain Compound Pull |
Builds wide lats. | Similar to a chin up, you spread your arms wide on the bar and Pull yourself up and slowly lower yourself. | Chin Bar |
| Wide
Grip Pull Downs |
Back | Machine
Open Chain Isolated Pull |
Works the back muscles. | Similar to the Lat. Pull down, you keep your hands spread apart as far as you can. | Machine |
