Back exercises
Explore 35 Athletic Station exercises related to back, with execution guidance based on each exercise description.
Bench-Assisted Pull-Up
Bodyweight pulling movement toward the bar that works the core, biceps, shoulders, and back while controlling the torso and shoulder blades.
Wide-Grip Pull-Up
Bodyweight pulling movement toward the bar that works the core, biceps, shoulders, and back while controlling the torso and shoulder blades.
Prone Reverse Fly on Flat Bench
Arm-opening movement that works the shoulders and back, with attention to control of the shoulder blades and shoulders.
Incline Dumbbell T Raise
T-shaped arm raise that works the shoulders and back while controlling the load and minimizing torso compensation.
Dumbbell Y Raise
Y-shaped arm raise that works the shoulders and back while controlling the load and minimizing torso compensation.
Seated Bent-Over Dumbbell Lateral Raise
Lateral arm raise that works the shoulders and back while controlling the load and minimizing torso compensation.
Incline Rear Dumbbell Lateral Raise
Lateral arm raise that works the shoulders and back while controlling the load and minimizing torso compensation.
Plank Row
Plank combined with an arm pull that works the core, glutes, shoulders, and back while resisting rotation of the torso.
Dumbbell Pullover on Bench
Arcing arm movement that works the core, chest, triceps, and back while keeping the core firm and the range of motion controlled.
Dumbbell Floor Pullover
Arcing arm movement that works the core, chest, triceps, and back while keeping the core firm and the range of motion controlled.
Bent-Over Dumbbell Row with Hand Rotation
Horizontal pulling movement that works the core, biceps, back, and forearms while driving the elbows backward with control of the torso and shoulder blades.
Neutral-Grip Bent-Over Dumbbell Row
Horizontal pulling movement that works the core, biceps, back, and forearms while driving the elbows backward with control of the torso and shoulder blades.
Bent-Over Rear-Delt Dumbbell Row
Horizontal pulling movement that works the core, shoulders, back, and trapezius while driving the elbows backward with control of the torso and shoulder blades.
T-Bar Row
Horizontal pulling movement that works the biceps, back, and forearms while driving the elbows backward with control of the torso and shoulder blades.
Supinated-Grip Inverted Row
Horizontal pulling movement that works the core, biceps, and back while driving the elbows backward with control of the torso and shoulder blades.
Single-Arm Dumbbell Bench Row - Right Hand
Horizontal pulling movement that works the core, biceps, back, and forearms while driving the elbow backward with control of the torso and shoulder blade.
Single-Arm Dumbbell Bench Row - Left Hand
Horizontal pulling movement that works the core, biceps, back, and forearms while driving the elbow backward with control of the torso and shoulder blade.
Behind-the-Back Dumbbell Wrist Curl
Loaded wrist flexion and extension exercise that works the forearms in a controlled manner.
Ski Simulation
Dynamic exercise that works the abs, shoulders, back, and legs while combining coordination, force production, and controlled movement.
Supinated-Grip Bent-Over Row
Horizontal pulling movement that works the biceps and back while driving the elbows backward with control of the torso and shoulder blades.
Seated Machine Row
Horizontal pulling movement that works the biceps, shoulders, and back while driving the elbows backward with control of the torso and shoulder blades.
Close-Grip Seated Cable Row
Horizontal pulling movement that works the biceps, shoulders, and back while driving the elbows backward with control of the torso and shoulder blades.
Barbell Upright Row
Pulling movement that works the shoulders, trapezius, and forearms while raising the elbows with control of the torso and shoulder blades.
Single-Arm Cable Pulldown - Left Hand
Vertical pulling movement that works the biceps, shoulders, and back while keeping the shoulders stable and controlling the return of the load.
Single-Arm Cable Pulldown - Right Hand
Vertical pulling movement that works the core, biceps, shoulders, and back while keeping the shoulders stable and controlling the return of the load.
Behind-the-Neck Lat Pulldown
Vertical pulling movement that works the biceps, shoulders, and back while keeping the shoulders stable and controlling the return of the load.
Dual-Handle Parallel-Grip Lat Pulldown
Vertical pulling movement that works the biceps, shoulders, and back while keeping the shoulders stable and controlling the return of the load.
Articulated Cable Pulldown
Vertical pulling movement that works the biceps, shoulders, and back while keeping the shoulders stable and controlling the return of the load.
Reverse-Grip Articulated Pulldown
Vertical pulling movement that works the biceps and back while keeping the shoulders stable and controlling the return of the load.
3D Articulated Pulldown
Vertical pulling movement that works the core, biceps, and back while keeping the shoulders stable and controlling the return of the load.
Close-Grip High Cable Pulldown
Vertical pulling movement that works the biceps, back, and forearms while keeping the shoulders stable and controlling the return of the load.
Barbell Pullover
Arcing arm movement that works the core, chest, triceps, and back while keeping the core firm and the range of motion controlled.
Close-Grip Barbell Shrug
Controlled shoulder elevation with a barbell to focus the work on the shoulders, trapezius, and forearms while maintaining stable posture.
Wide-Grip Barbell Shrug
Controlled shoulder elevation with a barbell to focus the work on the shoulders, trapezius, and forearms while maintaining stable posture.
Reverse Fly
Opening and closing movement of the arms to work the shoulders and upper back through a controlled range of motion.