Back Muscle Exercises - Back Workouts for Mass at Home

Back Exercises

Back Muscles : The number of muscles having one or both attachments within the back as a whole is huge. Major muscles are Latissimus Dorsi (Lats), Quadratus Lumborum and Gluteus Medius.

Latissimus Dorsi, largest muscle of lower back responsible for pulling the arm downwards and backwards. Quadratus Lumborum responsible for side bending and also aids extension of the lumbar spine.

Below is the list of back exercises :

Seated Row with Band Bent Over Row with band Reverse Plank Bridge Superman with Ball Lifts
Cat Camel Exercise Wag Tail Back Stretch Wide Grip Pull Up
One-Arm Cable Pulley Rows Hyperextensions Shoulder Internal Rotation Iron Cross
Underhand Pulldown Pulldown Shoulder External Rotation Alternative Machine
Back Extension Underhand Chin-up (kneeling) Kneeling Close Grip Chin-up Close Grip Chin-up
Cambered Bar Seated Shrug Bent Over Two-Arm Long Bar Row Standing Shoulder Internal Rotation Seated Shoulder External Rotation
Seated Shoulder Internal Rotation Twisting Standing Overhead Pull Bent Over Pullover Pro Lat Bar Pulldown
One Arm Close Grip Pulldown Close Grip Pulldown with stirrups Alternating Close Grip Pulldown Seated One-arm Cable Pulley Rows
Air Bike Lower Back-SMR Weighted Ball Hyperextension Pyramid
Hug A Ball Plate Loaded Seated Shrug Rear Lat Pulldown Front Pulldown
Prone Flutter Kick Side bridge High front Kicks Curl up
Hyperextensions With No Hyperextension Bench Underhand-Grip Lat Pulldown Smith Machine Bent Over Row Lying T-Bar Row
Weighted Russian Twist Dumbbell Pullover Dumbbell Row Shoulder Internal Rotation
Upright Shoulder External Rotation Seated Shoulder External Rotation Lying Shoulder External Rotation One-Arm Dumbbell Row
Middle Back Shrug Bent Over Two-Dumbbell Row With Palms In Bent Over Two-Dumbbell Row Upright Shoulder External Rotation
One Arm Shrug Underhand Pulldown Rear Pulldown Parallel Grip Pullup
Pullover Alternating Pulldown Pulldown Close Grip Pulldown
Seated Cable Rows Shrugs Bent Arm Pullover Pullover
Reverse Grip Bent-Over Rows Lying Barbell Row Lying Cambered Barbell Row Incline Bench Pull
Bent Over One-Arm Long Bar Row Bent Over Barbell Row Seated Good Mornings Reverse Band Deadlift
Rack Pulls Rack Pull with Bands Deficit Deadlift Deadlift with Chains
Deadlift with Bands Hip Extension T Bar Row Pull Up
Dumb Bell Row Lat Pulldown Back Extension - Hyperextension

Health & Fitness Tips