Back Exercises
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Equipment Needed: Mat
Bent Over Rows
Bent Over Rows – Modified
Seated Rows
CrossOver Reverse Fly – Seated
Incline Rows – Connected
Standing Y’s
Face Pull – Connected
Pull Apart – Back
Pull Through (lower back)
Sumo Squat Pull (back/legs)
Squat Rows (Back/Legs)
Romanian Deadlift
Standing Back Row – Connected
One Knee Rows – Connected
Back Row (Connected)
Reverse Fly – Connected
Reverse fly – Not Connected
Lat pulldown
Pull Down
Straight Arm PullDown – Connected
Lying Pullover
Bird Dog Extension – Back
Single Leg Hip Thrust – ABS-Back
Reverse Angel – Full Body
Superman – Full body
Mountain Climbers – Full Body
Burpees – Full Body
Bicycle Crunch – ABS – Legs
Tips For Back Exercises With Bands:
As you work on strengthening your back muscles, keep these things in mind:
- Focus on the muscle mind connection — thinking about the specific muscle moving your body during each exercise — to get the most out of each movement.
- Aim to complete 3 of these exercises twice per week to see improvement in 1–2 months. Start with 2 sets of 10 reps, then work your way up to 3 sets of 12–15 reps.
- Do a posture check throughout the day. If you find yourself in that head-forward position, reset — neck straight, shoulders back, back straight, feet flat on the floor of the truck.
RuggedTrucker Fit.