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Back exercises

330 exercises for back, each with a demo video, clear steps and coaching tips.

2 Arm Bent Over Pulley Row

Intermediate · 3 sets × 10-12 reps

2 Hand Rolling Bent Over Pulley Row

Intermediate · 3 sets × 10-12 reps

8 Straight 8 Arched Machine Row

Intermediate · 3 sets × 8 straight + 8 arched

Alternating Double Pulley Side Rows

Intermediate · 4 sets × 30 reps

Alternating Double Resistance Band Row

Intermediate · 4 sets × 20 reps

Alternating Dumbbell Cross Row

Intermediate · 4 sets × 10-12 each side

Alternating Dumbbell Row and Reverse Fly

Intermediate · 4 sets × 20 reps

Alternating Rotating Knee Tuck

Beginner · 3 sets × 30-60s

Alternating Single Arm Superman on Flat Bench

Intermediate · 3 sets × 10-12 each arm

Alternating Supermans Single Arm off Bench

Intermediate · 4 sets × 10-12 each side

Armpit hanging knee tuck

Beginner · 3 sets × 30-60s

Arms Only Swimmers on the Bench

Beginner · 3 sets × 12-15 reps

Back Hyperextension on Flat Bench

Intermediate · 4 sets × 15-20 reps

Back Hyperextension Side Stretch Crunch

Advanced · 4 sets × 15 reps

Back Hyperextension T Pose on Flat Bench

Intermediate · 3 sets × 10-12 reps

Back Hyperextension with Dumbbell Row

Intermediate · 5 sets × 10-12 reps

Back Row Machine Using Resistance Band

Intermediate · 5 sets × 15-20 reps

Balancing Superman on Flat Bench

Intermediate · 4 sets × 20-30 second hold

Balancing Superman with Arm Extensions Flat Bench

Intermediate · 3 sets × 8-10 reps

Band Assisted Forearm Pullup

Beginner · 4 sets × 20 reps

Band Assitsted Pullup

Beginner · 6 sets × 5 reps

Band-Resisted Lat Sweep

Intermediate · 4 sets × 12-15 reps

Banded Straight Leg Kickback

Beginner · 8 sets × 10 reps

Bent Arm Reverse Fly On Incline Bench

Beginner · 8 sets × 10 reps

Bent Over back and underarm toner

Beginner · 4 sets × 20 reps

Bent Over Downward Dumbbell Reverse Fly

Intermediate · 3 sets × 12-15 reps

Bent Over Dumbbell Cross Row

Intermediate · 3 sets × 10-12 each side

Bent Over Dumbbell Front Raise Reverse Fly and Row

Intermediate · 3 sets × 10-12 reps

Bent Over Dumbbell Golf Put

Intermediate · 3 sets × 10-12 reps

Bent Over Dumbbell Row with Scapular Retraction

Intermediate · 3 sets × 10-12 reps

Bent Over Dumbbell Scapular Stabilization

Intermediate · 3 sets × 12-15 reps

Bent Over Lat Pulldown with Rope

Intermediate · 4 sets × 10-12 reps

Bent Over Lat Stretch Dumbbell Row

Intermediate · 4 sets × 10-12 each side

Bent Over Lat Stretching Dumbbell Row

Intermediate · 3 sets × 10-12 each side

Bent Over Oblique Pulley Row

Intermediate · 4 sets × 10-12 each side

Bent Over Over Hand Underhand Rotation Dumbbell Row

Intermediate · 5 sets × 10-20 reps

Bent Over Resistance Band Side to Side Pulldown

Intermediate · 3 sets × 12-15 reps

Bent Over Reverse Fly to Front Raise

Beginner · 4 sets × 15 reps

Bent Over Rotational Rows with a Resistance Band

Intermediate · 5 sets × 12-15 each side

Bent Over Row Overhand Grip

Beginner · 3 sets × 12 reps

Bent Over Row Underhand Grip

Beginner · 3 sets × 12 reps

Bent Over Row with Bar

Intermediate · 3 sets × 8-12 reps

Bent Over Single Arm Swimmers Pull with Pulley

Intermediate · 3 sets × 10-12 each side

Bent Over Thoracic Lat Pull Down with Low Pulley

Intermediate · 3 sets × 10-12 reps

Bent Over to Upright Lat Pulldown D Handle Pulley

Intermediate · 3 sets × 10-12 reps

Bent Over Unilateral Rope Pulley Row

Intermediate · 3 sets × 10-12 each arm

Bent Over Water Bottle Row

Intermediate · 6 sets × 15 reps

Bent Over Weight Plate Row to Front Raise

Intermediate · 5 sets × 10-12 reps

Bent Over Wide Stance Row with Powerball

Intermediate · 3 sets × 10-12 reps

Bird Dog Overhand Water Bottle Row on Stool

Advanced · 4 sets × 10-15 each side

Bodyweight Dips with Leg Extension

Beginner · 3 sets × 12-15 reps

Bodyweight Donkey Calf Raise

Beginner · 3 sets × 12-15 reps

Bodyweight Elbows Tight Row with Olympic Rings

Intermediate · 3 sets × 8-12 reps

Bodyweight Frog Pump

Beginner · 3 sets × 12-15 reps

Bodyweight Lateral Hip Raise

Beginner · 3 sets × 12-15 reps

Bodyweight Overhand Lower Back Row

Beginner · 3 sets × 10-15 reps

Bodyweight Plyo Box Mountain Climbers

Beginner · 3 sets × 12-15 reps

Bodyweight Prone Back Hyperextension with Arms Crossed

Beginner · 3 sets × 12-15 reps

Bodyweight Prone Back Hyperextension with Elbow Twist

Beginner · 3 sets × 12-15 reps

Bodyweight Prone Hyperextension

Beginner · 3 sets × 12-15 reps

Bodyweight Row Pause at Top and Bottom

Intermediate · 3 sets × 10-12 reps

Bodyweight Row to Standing with Smith Machine

Intermediate · 3 sets × 8-10 reps

Bodyweight Row with Full Knee Tuck

Advanced · 3 sets × 8-12 reps

Bodyweight Side Plank Inner Knee Tuck

Beginner · 3 sets × 12-15 reps

Bodyweight Side Plank Inner Knee Tuck - L

Beginner · 4 sets × 15 reps

Bodyweight Side Plank Inner Knee Tuck - R

Beginner · 4 sets × 15 reps

Bodyweight Side Plank Leg Lift

Beginner · 3 sets × 12-15 reps

Bodyweight Upper Back Toner Up Out Back Down

Beginner · 4 sets × 12-15 reps

Bodyweight Wide Grip Row with Olympic Rings

Intermediate · 3 sets × 8-12 reps

Cable Rotational Row

Beginner · 4 sets × 12-15 reps

Chin Up to V Crunch

Advanced · 4 sets × 6-10 reps

Chin Up with V Kick on Smith Machine

Advanced · 4 sets × 6-10 reps

Cross Body Pulley D Handle Rotation Rows

Intermediate · 3 sets × 12-15 each side

Cross Lat Pulldown with Resistance Band

Intermediate · 3 sets × 10-12 each side

Crossbody Twisting Pulley Row for Lats and Obliques

Beginner · 5 sets × 10 each side

Db Kickback

Intermediate · 3 sets × 10-12 reps

Decline Body Weight Row with Smith Machine

Intermediate · 5 sets × 10-15 reps

Deep Lat and Lower Back Rope Pulley Row

Intermediate · 3 sets × 10-12 reps

Dips With Foot On Skateboard

Intermediate · 4 sets × 15 reps

Double Bench Plank Over Under Dumbbell Row

Advanced · 3 sets × 10-12 each side

Double D Handle Body Weight Row

Intermediate · 3 sets × 10-15 reps

Double Pulley Reverse Wolverine

Intermediate · 3 sets × 10-12 reps

Double Pulley Squat Row

Intermediate · 4 sets × 10-12 reps

Double Pulley Straight Arm Pulldown

Intermediate · 4 sets × 12 reps

Double Pulley Swimmers on Hyperextension

Intermediate · 3 sets × 10-12 reps

Dumbbell Behind the Back Shrug

Intermediate · 3 sets × 12-15 reps

Dumbbell Bent Over Row

Beginner · 3 sets × 10-12 reps

Dumbbell Bird Dog Row

Intermediate · 3 sets × 8-12 each side

Dumbbell Incline Bench Row to reverse fly

Beginner · 5 sets × 10-12 reps

Dumbbell Lat Rotation

Intermediate · 4 sets × 10 each side

Dumbbell Oblique Twist with Row

Intermediate · 4 sets × 10 each side

Dumbbell reverse fly from lunge position

Beginner · 4 sets × 15 reps

Dumbbell Reverse Rolling Shrug

Intermediate · 3 sets × 12-15 reps

Dumbbell Row and Deadlift

Intermediate · 6 sets × 15 reps

Dumbbell Row to Curl on Incline Bench

Beginner · 3 sets × 8-12 reps

Dumbbell Row with Single Leg Iso Glute Squat

Intermediate · 3 sets × 10-12 each side

Dumbbell Shrug

Beginner · 3 sets × 12-15 reps

Dumbbell Shrugs

Beginner · 3 sets × 12-15 reps

Dumbell Row to shoulder press

Beginner · 4 sets × 15 reps

Face Pull

Beginner · 3 sets × 12-15 reps

Garden Gate Row

Beginner · 4 sets × 12-15 reps

Hands Overhead Lat Warm Up Stretch

Beginner · 3 sets × 20-40 seconds

High Double Pulley Lunge Row

Intermediate · 4 sets × 20 reps

High Scapular Stretch and Row with Pulley

Intermediate · 6 sets × 15 reps

Hip Thruster W Machine

Intermediate · 3 sets × 12 reps

Horizontal Lat Pulldown with Back Hyperextension

Intermediate · 6 sets × 15-20 reps

Hotel Room Luggage Deadlift

Beginner · 5 sets × 8-10 reps

Hugging a Barrel Rotating Warm Up Stretch

Beginner · 3 sets × 10-12 each direction

Hugging Barrel Back Warm Up Stretch

Beginner · 3 sets × 20-40 seconds

Incline Bench Palms Down Dumbbell Reverse Fly

Intermediate · 5 sets × 12 reps

Incline Bench Thumbs In Dumbbell Reverse Fly

Beginner · 6 sets × 5 reps

Incline Superman with Arm Extension

Intermediate · 3 sets × 10-12 reps

Inverted Lat Row with Towel

Intermediate · 4 sets × 10-12 reps

Jumping Bodyweight Row on Smith Machine

Advanced · 3 sets × 8-10 reps

Jumping Knee Tuck Chin Ups

Advanced · 3 sets × 6-10 reps

Kettlebell Bent Over Scapular Stabilization

Intermediate · 3 sets × 12-15 reps

Kettlebell Shrug

Beginner · 3 sets × 12-15 reps

Knee Plank Water Bottle Row to Reverse Fly

Intermediate · 3 sets × 10-12 each side

Kneeling Bent Over Alternating Supermans

Intermediate · 4 sets × 20 reps

Kneeling Bent Over Lat Stretch and Contract

Beginner · 4 sets × 20 reps

Kneeling Bodyweight Overhead Lat Stretch

Beginner · 3 sets × 30 reps

Kneeling Single Straight Leg Crossover

Beginner · 3 sets × 12 reps

Kneeling Single Straight Leg Kickback

Beginner · 3 sets × 12 reps

L Sit Pull Up

Advanced · 4 sets × 6-10 reps

Lat Pullover with Medicine Ball

Intermediate · 4 sets × 12-15 reps

Lat Stretch to Knee Tuck Warmup

Beginner · 30 seconds

Lat Stretching Pulley Pulldown on Decline Bench

Intermediate · 3 sets × 10-12 reps

Lateral Leg Lifts

Beginner · 4 sets × 12-15 each side

Latissimus Dorsi Fly

Beginner · 4 sets × 12-15 reps

Leg Curl on incline bench

Beginner · 3 sets × 12-15 reps

Leg Curl with band

Beginner · 3 sets × 8-10 reps

Leg Extension Plank With Plyo Box

Advanced · 4 sets × 15 reps

Leg Swimmers Off Back Hyperextension

Intermediate · 4 sets × 15 reps

Low to High Close Grip Bodyweight Row with Smith

Intermediate · 3 sets × 10-12 reps

Lower Back Rotation Stretch

Beginner · 3 sets × 20-40 seconds

Lower Back Straight Arm Pull with Pulley Short Bar

Intermediate · 3 sets × 12-15 reps

Lunge Bent over Dumbbell Row

Intermediate · 4 sets × 10 each side

Lunging Dumbbell Row to Shoulder Press

Beginner · 4 sets × 15 reps

Lying Pulley Rope Straight Arm Pulldown

Beginner · 3 sets × 12 reps

Machine Landmine Row

Intermediate · 5 sets × 10-12 reps

Mini Lunge Pulley Row

Beginner · 6 sets × 8 reps

Modified Flat Bench Water Bottle Supermans

Beginner · 4 sets × 12-15 reps

Modified Muscle Ups

Beginner · 4 sets × 20 reps

Modified Overhand Bodyweight Smith Machine Row

Beginner · 3 sets × 10-15 reps

Modified Prone Snow Angels on Bench

Beginner · 3 sets × 10-15 reps

Modified Prone Superman Pulses on Bench

Beginner · 3 sets × 12-20 reps

Modified Pulley Deadlift to Row with Double D Handle

Intermediate · 6 sets × 10-15 reps

Modified T Pose on Incline Bench

Intermediate · 3 sets × 15-20 each side

Mountain Climbers With Plyo Box

Intermediate · 4 sets × 20 reps

Neutral Back Hyperextension

Intermediate · 3 sets × 12-15 reps

Off Bench Water Bottle Single Arm Superman

Intermediate · 4 sets × 10-12 each side

Off The Back Twist And Reach

Beginner · 3 sets × 12 reps

Over the Bench Single Dumbbell Raising Row

Intermediate · 3 sets × 10-12 each side

Over the Bench Single Water Bottle Raising Row

Beginner · 3 sets × 10-12 each side

Overhand Body Weight Row with Smith Machine

Intermediate · 3 sets × 10-12 reps

Overhand Bodyweight High Row

Intermediate · 5 sets × 10-15 reps

Overhand Grip Bodyweight Row Scapular Stabilizer

Intermediate · 4 sets × 10-15 reps

Overhand Water Bottle Row Over Incline Bench

Beginner · 4 sets × 12-15 reps

Power Step-Up

Beginner · 4 sets × 10 each side

Prone Arms Down Superman Pulse for Posture

Beginner · 3 sets × 12-20 reps

Prone Bodyweight Back Hyperextension with Arms Crossed

Beginner · 3 sets × 12-15 reps

Prone Bodyweight Frog Pump

Beginner · 3 sets × 12-15 reps

Prone Bodyweight Frog Pump on smith machine

Beginner · 6 sets × 8-12 reps

Prone Bodyweight Leg Curl with Rollers

Beginner · 3 sets × 12-15 reps

Prone Bodyweight Swimmers on back hyperextension

Beginner · 3 sets × 12-15 reps

Prone Bodyweight Swimmers on incline bench

Beginner · 3 sets × 12-15 reps

Prone Double Arm Bodyweight Superman

Beginner · 3 sets × 10-12 reps

Prone Double Arm Water Bottle Superman

Intermediate · 3 sets × 10-12 reps

Prone Incline Bench Posture Single Dumbbell Overhe

Beginner · 3 sets × 12 reps

Prone Leg Extension Plank With Plyo Box

Advanced · 4 sets × 15 reps

Prone Plank Arm and Leg Raise

Beginner · 3 sets × 12-15 reps

Prone Plyo Box Toe Tap

Beginner · 3 sets × 12-15 reps

Prone Single Arm Bodyweight Superman

Beginner · 3 sets × 10-12 reps

Prone Single Arm Water Bottle Supermans

Intermediate · 3 sets × 10-12 reps

Prone Single-Leg Frog Pump

Beginner · 3 sets × 12-15 reps

Prone Snow Angel to Superman Pulse

Intermediate · 3 sets × 10-12 reps

Prone Swimmers on Incline Bench

Intermediate · 3 sets × 12-15 reps

Prone Water Bottle Lat Pulldown

Intermediate · 3 sets × 12-15 reps

Raised Plank with Single Arm Dumbbell Row

Intermediate · 4 sets × 10-12 each arm

Renagade Row with Rotation

Beginner · 4 sets × 12-15 reps

Resistance Band Donkey Calf Raise

Beginner · 3 sets × 12-15 reps

Resistance Band Pull Apart

Beginner · 3 sets × 12-15 reps

Resistance Band Scapular Rotation

Intermediate · 4 sets × 12-15 reps

Resistance Band Seated Row

Beginner · 3 sets × 12-15 reps

Resisted Bird Dog Row

Intermediate · 4 sets × 12-15 reps

Reverse Back Hyperextension Banded

Intermediate · 4 sets × 12-15 reps

Reverse Back Hyperextension off Incline Bench

Intermediate · 4 sets × 12-15 reps

Reverse Back Hyperextension with Resistance Band

Beginner · 4 sets × 12-15 reps

Reverse Back Hyperextensions

Beginner · 4 sets × 12-15 reps

Rope pulley Row with arch on incline bench

Intermediate · 8 sets × 10 reps

Rotating Bodyweight Row with Olympic Rings

Intermediate · 3 sets × 8-12 reps

Rotating Chin Up with Olympic Rings

Advanced · 3 sets × 5-8 reps

Rotating Dumbbell Row on Incline Bench

Intermediate · 5 sets × 10-15 reps

Rotating Pulley Pulldown on Decline Bench Lats Abs

Intermediate · 3 sets × 10-12 each side

Rotational Plank with Leg Lift

Beginner · 4 sets × 10 each side

Row Press with Lat Pulldown and Dumbbell

Intermediate · 3 sets × 10-12 reps

Rowing with a Short Bar and Pulley

Beginner · 4 sets × 10-12 reps

Sandbag Throw Over Back with Rope Pulley

Advanced · 3 sets × 8-10 reps

Scapular Stabilization from Bodyweight Row Position

Beginner · 4 sets × 12-15 reps

Scapular Stabilization Row on Back Hyperextension

Intermediate · 4 sets × 12-15 reps

Scapular Stabilizer Row on Back Hyperextension

Intermediate · 5 sets × 12-15 reps

Scapular Stabilizing Resistance Band Row

Beginner · 5 sets × 15-20 reps

Scapular Wall Push

Beginner · 4 sets × 12-15 reps

Seated Alternating Bodyweight Lat Stretch and Row

Beginner · 3 sets × 20-40 seconds each side

Seated Band Lat Pulldown

Intermediate · 5 sets × 20 reps

Seated Band Row with Knee Tuck

Intermediate · 3 sets × 10-12 reps

Seated Bent Over Rear Delt Water Bottle Rows

Intermediate · 3 sets × 12-15 reps

Seated Bodyweight Lat Stretch and Row

Beginner · 3 sets × 20-40 seconds

Seated Bumbbell Modified Clean And Press

Beginner · 4 sets × 20 reps

Seated Over Th Legs Dumbblell Taps

Intermediate · 3 sets × 12 reps

Seated Pulley Bent Over Row to Seated Row

Intermediate · 5 sets × 12-20 reps

Seated Rear Delt Row with One Bumper Plate

Intermediate · 4 sets × 12-15 each arm

Seated Resistance Band Twisting Row

Intermediate · 4 sets × 10-12 each side

Side Pulley Pulldown on Decline Bench Lats and Abs

Intermediate · 3 sets × 10-12 each side

Side to Side Forearm Pullup

Beginner · 3 sets × 8 reps

Side Water Bottle Lat Contraction on Ground

Intermediate · 5 sets × 12-15 each side

Single Arm Alternating Bodyweight Row

Intermediate · 4 sets × 20 reps

Single Arm Band Row from Lunge Position

Intermediate · 4 sets × 10-12 each arm

Single Arm Banded Row in Lunge Elbow Down

Intermediate · 3 sets × 10-12 each side

Single Arm Banded Row in Lunge Elbow Up

Intermediate · 3 sets × 10-12 each side

Single Arm Bent Over Dumbbell Twisting Row

Intermediate · 3 sets × 10-12 each arm

Single Arm Bottom Pulley Iso Lunge Row

Intermediate · 5 sets × 10-12 each side

Single Arm Braced Pullup

Intermediate · 5 sets × 5 reps

Single Arm D Handle Forward Row

Intermediate · 3 sets × 12-15 each arm

Single Arm Downward Pulley Row with a Twist

Advanced · 3 sets × 10-12 reps

Single Arm Dumbbell Row

Beginner · 3 sets × 8-10 each arm

Single Arm Dumbbell Row to Superman

Intermediate · 4 sets × 10-12 each arm

Single Arm Lat Pulldown

Intermediate · 4 sets × 10-12 each arm

Single Arm Lower to Upper Pulley Row for Size

Intermediate · 4 sets × 10-12 each side

Single Arm Pulley Pulldown Elbow Tuck

Intermediate · 3 sets × 10-12 each side

Single Arm Pulley Row

Advanced · 3 sets × 10-12 reps

Single Arm Pulley Row For Runners and Balance

Advanced · 3 sets × 10-12 reps

Single Arm Reach and Row with Smith Machine

Intermediate · 3 sets × 10-12 each arm

Single Arm Reverse Pulley Fly with Dumbbell Raise

Beginner · 3 sets × 12 reps

Single Arm Rotating Dumbbell Row to Kickback

Intermediate · 4 sets × 15 each side

Single Arm Row with Band

Advanced · 3 sets × 10-12 reps

Single Arm Seated Bodyweight Lat Stretch and Row

Beginner · 3 sets × 20-40 seconds each side

Single Arm Sideways Lat Pulldown

Advanced · 3 sets × 10-12 reps

Single Arm Single Leg Good Morning to Row

Advanced · 3 sets × 8-10 each side

Single Arm Stretching Lat Pulldown with Pulley

Intermediate · 4 sets × 10-15 each arm

Single Arm Water Bottle Row

Beginner · 4 sets × 12-15 each side

Single Dumbbel Bent Over Row And Twist

Advanced · 5 sets × 12 reps

Single Dumbbell Bent Over Row and Twist

Intermediate · 3 sets × 10-12 reps

Single Dumbbell Modified Supermans on Incline Bench

Intermediate · 3 sets × 10-12 reps

Single Dumbbell Row On Incline Bench

Intermediate · 8 sets × 10 reps

Single Dumbbell Seated Rear Delt Row

Intermediate · 4 sets × 12-15 each arm

Single Leg Cable Kick Back

Advanced · 3 sets × 10-12 reps

Single Leg Cable Kickback

Beginner · 8 sets × 10 reps

single leg frog pump on incline bench

Beginner · 4 sets × 12-15 reps

single leg frog pump on incline bench with dumbbells

Beginner · 3 sets × 12-15 reps

Single Leg Kneeling Dumbbell Overhand Row

Intermediate · 3 sets × 10-12 each side

Single Leg Lat Stretch to Pulldown

Intermediate · 3 sets × 8-10 each side

Single Leg Leg Extension Plank With Plyo Box

Advanced · 4 sets × 15 reps

Single Leg Toe Tap Frog Pump

Intermediate · 4 sets × 15 reps

Single Leg Water Bottle Over Under Hand Row

Intermediate · 4 sets × 20 reps

Single Leg Water Bottle Row off Wall

Intermediate · 3 sets × 10-12 each side

Single Pulley Row Palm Down

Intermediate · 3 sets × 10-12 reps

Single Water Bottle Raising Row

Beginner · 3 sets × 10-12 each side

Single-Arm Knee Tuck Plank

Advanced · 3 sets × 30-60s per arm

Single-ArmBanded Row

Advanced · 4 sets × 8-10 each side

Sitting on Ground Back Hyperextension with Pulley

Intermediate · 4 sets × 12-15 reps

Skateboard Leg Curl Easy

Intermediate · 6 sets × 15 reps

Skateboarders Sideways Obliques

Advanced · 4 sets × 20 reps

Speed Underhand Pulley Row for Toning

Beginner · 4 sets × 12-15 reps

Sphinx Stretch

Beginner · 3 sets × 20-40 seconds

Standing Alternating Pulley Rows

Intermediate · 3 sets × 10-12 each arm

Standing Combo Torso and Back Warmup Stretch

Beginner · 3 sets × 20 reps

Standing Cross Body Torso and Back Warmup Stretch

Beginner · 30 seconds

Standing Double D Handle Row

Intermediate · 3 sets × 10-12 reps

Standing Double Resistance Band Row

Intermediate · 3 sets × 12-15 reps

Standing Posture Back Arch with Band

Beginner · 3 sets × 10-12 reps

Standing Pulley Fast Row with D Handle

Intermediate · 4 sets × 12-15 reps

Standing Pulley Row Fast Concentric

Intermediate · 5 sets × 8-12 reps

Standing Pulley Row with DB Lift

Beginner · 4 sets × 10 each arm

Standing Single Arm Band Row Elbow Down

Intermediate · 3 sets × 10-12 each arm

Standing Single Arm Band Row Elbow Up

Intermediate · 3 sets × 10-12 each arm

Standing Single Arm Pulley Close Row

Beginner · 4 sets × 12 each side

Standing Single Arm Pulley Row Feet Square

Intermediate · 3 sets × 10-12 each arm

Standing single leg row with knee tuck

Beginner · 3 sets × 8-10 each side

Standing Straight Arm Pulley Reverse Fly

Intermediate · 3 sets × 12-15 reps

Standing Swimmers Pulldown with Short Pulley Bar

Intermediate · 3 sets × 10-12 reps

Static Lunge Single Arm Pulley Row Waist High

Beginner · 5 sets × 10 each side

Step-Up Row

Beginner · 4 sets × 10 each side

Stomach Plank on Bench Dumbbell Stretch Row

Intermediate · 3 sets × 10-12 each side

Straight Arm Pulldown with Resistance Band

Intermediate · 3 sets × 12-15 reps

Straight Arm Scapular Stabilization Incline

Intermediate · 3 sets × 12-15 reps

Straight Arm Side Pulley Pulldown on Decline Bench

Intermediate · 3 sets × 10-12 reps

Straight Leg Kickback on knee

Beginner · 8 sets × 10 reps

Straight Single Arm Lat Pushdown Olympic

Beginner · 4 sets × 12 reps

Superhero Row

Beginner · 4 sets × 12-15 reps

Superman Alternating

Beginner · 3 sets × 8-10 each side

Superman Hold

Beginner · 3 sets × 20-30s

Superman on Incline Bench with Weight Plate

Advanced · 5 sets × 10-12 reps

Superman Pulse

Beginner · 3 sets × 12-15 reps

Superman Scapular Stabilization

Intermediate · 4 sets × 15-20 reps

Superman to Bicep Curl on Incline Bench

Intermediate · 3 sets × 10-12 reps

Superman with Alternating Arms

Beginner · 4 sets × 12-15 reps

Superman with Arm Tuck and Extension

Intermediate · 3 sets × 10-12 reps

Superman with dumbbell on incline bench

Beginner · 4 sets × 20 reps

Supine Single Arm Lat Pulldown

Intermediate · 3 sets × 12-15 each arm

Supine Single Arm Resistance Band Lat Pulldown

Intermediate · 3 sets × 12-15 each arm

Supine Water Bottle Lat Pulldown on Stool

Intermediate · 3 sets × 12-15 reps

Supine Water Bottle Lat Pulldowns

Intermediate · 3 sets × 12-15 reps

Suspended Knee Tuck Plank

Beginner · 3 sets × 30-60s

Swimmers Back Stroke Kick

Intermediate · 3 sets × 10-12 reps

Swimmers Back Stroke Kick1

Intermediate · 3 sets × 10-12 reps

Swimmers Single Arm Pull Through with Pulley

Intermediate · 3 sets × 10-12 each side

T Pose to Arm Raise with Incline Superman

Intermediate · 3 sets × 10-12 reps

T-Spine Extension

Beginner · 4 sets × 10-12 reps

Thoracic Extension Back Curl

Intermediate · 3 sets × 10-12 reps

Thumbs Up Reverse Fly

Beginner · 4 sets × 12-15 reps

Tire Rope Pull

Advanced · 4 sets × 20-30 meters

Tug Of War With Pulley

Intermediate · 4 sets × 20 reps

Underhand Bodyweight Row

Intermediate · 3 sets × 10-15 reps

Underhand Bodyweight Row with Knee Tuck

Intermediate · 3 sets × 8-12 reps

Underhand Single Arm Alternating Bodyweight Row

Intermediate · 4 sets × 20 reps

V Taper Cross Body Lat Pulley Pulldown

Intermediate · 4 sets × 15-20 reps

Wall Leaning Water Bottle Row

Intermediate · 6 sets × 15 each arm

Wall Sit Water Bottle Rear Delt Row

Intermediate · 5 sets × 12-15 reps

Water Bottle Bent Over Row to Reverse Fly

Intermediate · 5 sets × 10-12 reps

Water Bottle Pullover on Incline Bench

Beginner · 4 sets × 12-15 reps

Water Bottle Row to Superman Over Edge of Incline

Intermediate · 4 sets × 10-12 reps

Water Bottle Row with Alternating Reverse Fly Twist

Intermediate · 3 sets × 10-12 each side

Water Bottle Single Arm Upper Lower Superman

Intermediate · 4 sets × 10-12 each side

Water Bottle Straight Arm Row Over Incline Bench

Beginner · 4 sets × 12-15 reps

Water Bottle Wall Sit Overhand Row

Intermediate · 5 sets × 12-15 reps

Wave Maker Row

Beginner · 4 sets × 12-15 reps

Wrestlers Barbell Row Fast Concentric

Intermediate · 5 sets × 10-20 reps

Wrist Straight Palm Down Band Reverse Fly

Intermediate · 3 sets × 12-15 reps

Y-T-I Raises

Beginner · 3 sets × 8 each letter

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General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.