Back Exercises / Back Workouts At Home Or At Gym

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Bent Over Balance Row, Double-Handed

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

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

Rollout On Knees

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

exercise benefits and how to do Rollout On Knees

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

Kneeling On Exercise Ball

muscles:	Obliques, Lower Back, Rectus Abdominis
auxiliary muscles:	Adductors, Glutes
		required:	Exercise Ball
		optional:	Seat
		fitness level:	Challenging
		exercise type:	Strength - isometric

exercise benefits and how to do Kneeling On Exercise Ball

Iron Cross / Kettlebell Crucifix

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

exercise benefits and how to do Iron Cross / Kettlebell Crucifix

Bent Over Balance Touch, One-Legged

muscles:	Hamstrings, Glutes, Lower Back
auxiliary muscles:	Quadriceps, Adductors, Abductors, Calves, Rectus Abdominis, Obliques
		required:	Doable Without Equipment And Weights
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Bent Over Balance Touch, One-Legged

Pull-up

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

exercise benefits and how to do Pull-up

Prone Cobra

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

exercise benefits and how to do Prone Cobra

Gironda Sternum Chin-up

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

exercise benefits and how to do Gironda Sternum Chin-up

Renegade Row With Towel

muscles:	Triceps, Pectoralis Major, Latissimus Dorsi
auxiliary muscles:	Biceps, Hand Flexors, Trapezius, Teres Muscles, Deltoids, Rectus Abdominis
		required:	Towel
		fitness level:	Normal
		exercise type:	Strength - isometric

exercise benefits and how to do Renegade Row With Towel

Reverse Snow Angel

muscles:	Trapezius, Lower Back
auxiliary muscles:	Obliques, Hamstrings, Adductors, Abductors, Glutes, Deltoids, Rectus Abdominis
		required:	Doable Without Equipment And Weights
		optional:	Fitness Mat, Towel
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Reverse Snow Angel

Reverse Plank

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

exercise benefits and how to do Reverse Plank

Turkish Get-up

muscles:	Quadriceps, Hamstrings, Lower Back, Glutes, Rectus Abdominis, Obliques
auxiliary muscles:	Trapezius, Deltoids, Triceps, Hand Flexors, Hand Extensors
		required:	Doable Without Equipment And Weights
		optional:	Kettlebell, Workout Partner, Dumbbell
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Turkish Get-up

Bent Over Balance Row With Support, Single-Arm

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

exercise benefits and how to do Bent Over Balance Row With Support, Single-Arm

Exercise Ball Rollout On Knees

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

exercise benefits and how to do Exercise Ball Rollout On Knees