Back Exercises / Back Workouts At Home Or At Gym

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Door Pull-up

muscles:	Trapezius, Teres Muscles, Latissimus Dorsi
auxiliary muscles:	Lower Back, Biceps, Deltoids, Hand Flexors
		required:	Towel
		optional:	Weight Cuffs, Backpack
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Door Pull-up

Gironda Sternum Chin-up

muscles:	Teres Muscles, Latissimus Dorsi
auxiliary muscles:	Trapezius, Lower Back, Deltoids, Biceps, Triceps, Hand Flexors
		required:	Pull-up Bar
		fitness level:	Challenging
		exercise type:	Strength

exercise benefits and how to do Gironda Sternum Chin-up

Chin-up

muscles:	Trapezius, Teres Muscles, Latissimus Dorsi
auxiliary muscles:	Lower Back, Biceps, Deltoids, Hand Flexors
		required:	Pull-up Bar
		optional:	Seat, Backpack
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Chin-up

Snatch With Dumbbell

muscles:	Lower Back, Deltoids, Hamstrings, Trapezius
auxiliary muscles:	Teres Muscles, Quadriceps, Triceps, Hand Flexors, Glutes, Hand Extensors
		required:	Dumbbell / Kettlebell
		fitness level:	Hard
		exercise type:	Strength, Plyometrics

exercise benefits and how to do Snatch With Dumbbell

Row With Dumbbell, Leaning

muscles:	Deltoids, Latissimus Dorsi, Trapezius, Teres Muscles
auxiliary muscles:	Hand Flexors, Biceps
		required:	Kettlebell / Dumbbell, Bench / Seat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Row With Dumbbell, Leaning

Deadlift, One-Legged

muscles:	Hamstrings, Glutes, Lower Back
auxiliary muscles:	Quadriceps, Rectus Abdominis, Calves, Adductors, Obliques, Abductors
		required:	Backpack / Medicin Ball / Dumbbells (2) / Kettlebells (2)
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Deadlift, One-Legged

Inverted Row With Partner

muscles:	Latissimus Dorsi, Trapezius, Teres Muscles
auxiliary muscles:	Biceps, Hand Flexors, Deltoids
		required:	Workout Partner
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Inverted Row With Partner

Pull-up

muscles:	Trapezius, Teres Muscles, Hand Extensors, Latissimus Dorsi
auxiliary muscles:	Lower Back, Biceps, Hand Flexors, Deltoids
		required:	Pull-up Bar
		optional:	Seat, Backpack
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Pull-up

Rollout On Knees

muscles:	Rectus Abdominis, Lower Back, Deltoids
auxiliary muscles:	Serratus Anterior, Trapezius, Latissimus Dorsi, Obliques, Teres Muscles, Quadriceps, Pectoralis Major
		required:	EZ Bar / Dumbbells (2) / Barbell
		optional:	Fitness Mat
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Rollout On Knees

Straight Arm Plank With Alternating Arm And Leg Raise

muscles:	Lower Back, Rectus Abdominis, Glutes
auxiliary muscles:	Triceps, Deltoids, Obliques, Hamstrings
		required:	Doable Without Equipment And Weights
		optional:	Fitness Mat
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Straight Arm Plank With Alternating Arm And Leg Raise

Alternating Dumbbell Swings

muscles:	Rectus Abdominis, Obliques, Lower Back
auxiliary muscles:	Hamstrings, Hand Flexors, Deltoids, Glutes, Hand Extensors, Trapezius, Quadriceps
		required:	Dumbbells (2) / Kettlebell / Kettlebells (2) / Dumbbell
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Alternating Dumbbell Swings

Iron Cross / Kettlebell Crucifix

muscles:	Latissimus Dorsi, Trapezius, Teres Muscles, Deltoids
auxiliary muscles:	Hand Flexors, Hand Extensors, Pectoralis Major, Serratus Anterior, Triceps
		required:	Kettlebells (2) / Dumbbells (2)
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Iron Cross / Kettlebell Crucifix

Lat Press On The Floor, Lying

muscles:	Latissimus Dorsi
auxiliary muscles:	Triceps, Trapezius, Teres Muscles, Rectus Abdominis
		required:	Doable Without Equipment And Weights
		optional:	Fitness Mat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Lat Press On The Floor, Lying

Bent Over Balance Row, Double-Handed

muscles:	Teres Muscles, Latissimus Dorsi, Trapezius
auxiliary muscles:	Deltoids, Hamstrings, Glutes, Biceps, Hand Flexors, Lower Back
		required:	Dumbbells (2) / Kettlebells (2)
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Bent Over Balance Row, Double-Handed

Exercise Ball Rollout On Knees

muscles:	Lower Back, Rectus Abdominis
auxiliary muscles:	Obliques, Hamstrings, Latissimus Dorsi, Trapezius, Teres Muscles
		required:	Exercise Ball
		optional:	Fitness Mat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Exercise Ball Rollout On Knees