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BACK-TO-BACK
A COMPREHENSIVE LIST TO BUILDING SOLID BACK & CORE STRENGTH
Bradley Abbott
April 10, 2024
Let’s address THE BACK!
Recently, I have went over: Resistance Band Exercises, Barbell Exercises, Core Exercises, and Leg Exercises; now, let’s address some exercises that target your whole back.
Here’s a comprehensive list of some Back Exercises:
Exercise | Muscle Groups |
|---|---|
Pull-Up (Pronated Grip) | Traps, Shoulders, Lats, Teres Major/Minor |
Pull-Up (Weighted, Pronated Grip) | Traps, Shoulders, Lats, Teres Major/Minor |
Pull-Up (Underhand Grip) | Traps, Shoulders, Lats, Teres Major/Minor |
Barbell Bent-Over Row | Traps, Erector Spinae (Mid-Lower Back), Lats, Thoracolumbar (Lower Back), Glutes |
Bench-Supported ‘Y’ Raises | Lats, Rhomboid Major |
Single-Arm Dumbbell Bent-Over Row | Traps, Erector Spinae, Thoracolumbar |
Barbell Deadlift | Thoracolumbar, Obliques, Glutes, Hamstrings, Erector Spinae |
Dumbbell Lateral Raises | Lats, Teres Major/Minor |
Seated Cable Row | Erector Spinae, Traps |
Seated Lat-Pull Down | Traps, Shoulders, Lats |
Cable/Banded Face Pull | Rhomboids, Teres Major/Minor |
Barbell Snatches | Traps, Erector Spinae (Mid-Lower Back), Lats, Thoracolumbar (Lower Back), Glutes, Teres Major/Minor |
Notes: I wanted to give you all a FULL list of the exercises you can do for your back, that you can mix and match, and find out the ones you like the most.
This is a dynamic list in the sense that it targets all of the areas of the back, as well as the glutes, the hamstring, and even the biceps, during such exercises as the bent-over rows (especially the single-arm rows).
You are working your entire posterior chain with these exercises, especially with careful selection. Include exercises such as the deadlift and the barbell snatch.
Important: The barbell snatch is an Olympic lift and quite an advanced movement that involves smaller movements that you can work on to improve your technique.
BONUS: The Barbell Snatch Breakdown:
Snatch Starting Position
The Shrug
The Muscle Snatch
The Power Snatch
Please perform these exercises safely, and under professional guidance if you feel it is necessary.
Thanks for reading!
Brad
Tel: 07376 941640
Email: [email protected]
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