Strength Conditioning - Weight Training Chart
 
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EXERCISE
MUSCLE GROUP
TYPE
FOCUS
EXECUTION
EQUIPMENT
          * Use Caution/Supervision
** Not Recommended
Back Extension Back Body Weight
Open Chain
Isolated
Push
Focuses on the errector spinae (lower back), hamstring (upper rear leg) and gluteus maximus. * Lie on the bench in the prone position. With the head and back lowered and perpendicular to the floor, place your hands behind the head and elbows out. Extend back and lift back to slightly above horizontal position, and return to start position. Roman Chair / Hyperextension Bench
Barbell Row Back Free Weights
Open Chain
Compound
Pull
The Barbell Row is one of the best mass builders for the back. While holding a barbell infront of your thigh, lift it up keeping it infront of your chest and bending your elbows, then lower. Barbell
Behind The Neck Pull down Back Machine
Open Chain
Compound
Pull
Works the back muscles. ** Grab the bar over your head and Pull it down behind your head and slowly raise it again. Machine
Cable Row Back Machine
Open Chain
Compound
Pull
Adds width and thickness to the lats and upper back. Sit in front of the cable Machine with your legs against it. Grip the handle and Pull it away from the Machine in a rowing action. Cable
Close Grip Chins Back Body Weight
Closed Chain
Compound
Pull
Develops the back and bicep muscles. With your hands close to each other on a horizontal bar a few feet above your head, Pull yourself up till your chin is over the bar and slowly lower yourself down again. Chin Bar
Close Grip Pull Downs Back Machine
Open Chain
Compound
Pull
Works the back and bicep muscles. Similar to the Lat. Pull down, you keep your hands close to each other. Machine
Deadlift Back Free Weights
Closed Chain
Compound
Push
One of the best exercises for gaining mass, power and strength. * While bent over with a barbell in your hands hanging down by your feet, stand up straight and then bend over again. Barbell
Dumbell Row Back Free Weights
Open Chain
Compound
Pull
Will allow you to isolate your lats. While bending over and one knee and hand on a bench, hold a dumbell straight down and lift it up towards your body and then lower. Dumbell
Hyperextension Back Body Weight
Open Chain
Isolated
Pull
Lower back strengthener. * Laying on an inclined bench that goes up to your waist, you lower your upper body down and back up again. Roman Chair
Lat Pull down Back Machine
Open Chain
Compound
Pull
Develops the upper portion of the lats. Grabbing the bars from overhead, Pull them down and slowly raise it. Machine
One Arm Cable Rows Back Machine
Open Chain
Compound
Pull
Works the back muscles. Similar to the cable row, you use one arm to do this procedure. Machine
One-Arm Row Back Free Weights
Open Chain
Compound
Pull
Excellent exercise for Lats and rhomboids. Hold dumbell with a neutral grip and start with the arm bent 90 degrees with elbow beside waist. Lower weight slightly forward until elbow is extended and pull weight back to waist while keeping the arm as close as possible to the body (through all stages of movement). Dumbell
Pull Ups Back Body Weight
Closed Chain
Compound
Pull
Works the back muscles. With your hands close to each other on a horizontal bar a few feet above your head, Pull yourself up till your chin is over the bar and slowly lower yourself down again. Chin Bar
Pull over Back Free Weights
Open Chain
Isolated
Pull
Works your lats, triceps and pecs. ** Lie upper half of back, face-up across bench using legs bent 90 degrees to support lower back. Hold dumbell above head (with both hands) with elbows extended and lower in an arc motion (with arms slightly bent) until dumbell is slightly behind head. Dumbell
Reverse Flyes Back Free Weights
Open Chain
Isolated
Push
Focuses on the back muscles. Hold the weights with your palms facing each other in front of your body. Slowly lift your arms out to the side, Push ing your shoulder blades together, with your elbows bent and facing the ceiling. Then lower the weights. Dumbell
Reverse Grip Pull down Back Machine
Open Chain
Isolated
Pull
Works the back muscles. Similar to the Lat. Pull down, you hold the handles with your palm's facing you. Machine
Rows Back Free Weights
Open Chain
Compound
Pull
Works the back muscles. Standing with one leg in front of the other and bending over at a 45-90 degree angle, keep your back flat and contract both arms with weights in them and lower down again. Then switch legs with each set. Barbell
Shrugs Back Free Weights
Open Chain
Isolated
Pull
The best way to develop your trapezius. While standing with a barbell in your hands resting in front of your lap, raise and lower your shoulders. Dumbell
T-bar Rows Back Free Weights
Open Chain
Compound
Pull
Works the back muscles. Standing with one leg in front of the other and bending over at a 45-90 degree angle, keep your back flat and contract both arms with t-bar weights in them and lower down again. Switch legs with each set. Dumbell
Wide Grip Chins Back Body Weight
Closed Chain
Compound
Pull
Builds wide lats. Similar to a chin up, you spread your arms wide on the bar and Pull yourself up and slowly lower yourself. Chin Bar
Wide Grip Pull Downs Back Machine
Open Chain
Isolated
Pull
Works the back muscles. Similar to the Lat. Pull down, you keep your hands spread apart as far as you can. Machine
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