Back Exercises
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Equipment Needed: Mat
Pull Apart (back)
Pull Through (lower back)
Sumo Squat Pull (back/legs)
Squat Rows (Back/Legs)
Romanian Deadlift
Back Row (Connected)
Deadlift
Face Pull
Bent Over Row
Reverse fly (not Connected)
Lat pulldown
Single-arm row
Standing Y’s
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.
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