Strength Training Exercises For The Back

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Sumo Squat With Dumbbell

muscles:	Quadriceps, Adductors, Glutes, Hamstrings
auxiliary muscles:	Abductors, Lower Back
		required:	Kettlebell / Drink Crate / Medicin Ball / Kettlebells (2) / Backpack / Dumbbell / Dumbbells (2)
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Sumo Squat With Dumbbell

Push Back Push-up

muscles:	Triceps, Pectoralis Major, Deltoids
auxiliary muscles:	Serratus Anterior, Trapezius, Rectus Abdominis, Quadriceps
		required:	Doable Without Equipment And Weights
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Push Back Push-up

Sliding Towel Pike

muscles:	Rectus Abdominis
auxiliary muscles:	Triceps, Hand Flexors, Hand Extensors, Latissimus Dorsi, Trapezius, Lower Back, Deltoids, Obliques, Hamstrings, Glutes
		required:	Towel
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Sliding Towel Pike

Upright Row With Dumbbells

muscles:	Trapezius, Deltoids
auxiliary muscles:	Hand Flexors, Serratus Anterior, Biceps
		required:	Kettlebells (2) / Dumbbells (2)
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Upright Row With Dumbbells

Incline Flys With Dumbbells

muscles:	Pectoralis Major
auxiliary muscles:	Biceps, Serratus Anterior, Deltoids
		required:	Dumbbells (2), Bench
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Incline Flys With Dumbbells

Lateral Raise On Incline Bench

muscles:	Deltoids
auxiliary muscles:	Serratus Anterior, Trapezius, Teres Muscles
		required:	Dumbbell, Bench
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Lateral Raise On Incline Bench

Plank

muscles:	Rectus Abdominis
auxiliary muscles:	Glutes, Trapezius, Lower Back, Obliques, Quadriceps, Hamstrings
		required:	Doable Without Equipment And Weights
		optional:	Fitness Mat
		fitness level:	Easy
		exercise type:	Strength - isometric

exercise benefits and how to do Plank

Crunch

muscles:	Rectus Abdominis
auxiliary muscles:	Obliques
		required:	Doable Without Equipment And Weights
		optional:	Fitness Mat, Seat
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Crunch

Reverse Plank Between Two Chairs

muscles:	Lower Back, Teres Muscles, Deltoids, Latissimus Dorsi, Glutes
auxiliary muscles:	Trapezius, Rectus Abdominis, Hamstrings, Triceps, Calves
		required:	Seat
		optional:	Exercise Ball
		fitness level:	Normal
		exercise type:	Strength - isometric

exercise benefits and how to do Reverse Plank Between Two Chairs

Concentration Curl

muscles:	Biceps
auxiliary muscles:	Hand Flexors
		required:	Dumbbell, Bench / Seat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Concentration Curl

Hand Release Push-up

muscles:	Pectoralis Major
auxiliary muscles:	Triceps, Trapezius, Teres Muscles, Deltoids
		required:	Doable Without Equipment And Weights
		optional:	Backpack
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Hand Release Push-up

Thruster With Barbell

muscles:	Trapezius, Deltoids, Quadriceps, Hamstrings, Glutes
auxiliary muscles:	Serratus Anterior, Lower Back, Triceps, Hand Flexors, Hand Extensors, Adductors, Pectoralis Major
		required:	Barbell
		optional:	Squat Rack / Squat Stand
		fitness level:	Hard
		exercise type:	Strength, Cardio

exercise benefits and how to do Thruster With Barbell

Toe Raise

muscles:	Shins
		required:	Doable Without Equipment And Weights
		optional:	Seat, Exercise Ball
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Toe Raise

Reverse Lunge

muscles:	Glutes, Quadriceps
auxiliary muscles:	Adductors, Abductors, Hamstrings, Calves
		required:	Doable Without Equipment And Weights
		optional:	Kettlebells (2), Dumbbells (2), Medicin Ball, Backpack, Kettlebell, Dumbbell
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Reverse Lunge

Hammer Curl

muscles:	Biceps
auxiliary muscles:	Hand Flexors
		required:	Dumbbells (2) / Kettlebells (2)
		optional:	Seat
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Hammer Curl