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Please read our guidelines section before attempting any of our back body weight exercises.

Check out our other back exercise guides
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  Upper Back ( Latissimus Dorsi ) Body Weight Exercises
Smith Machine Fitness Ball Inverted Rows Smith Machine Fitness Ball Inverted Rows - The smith machine fitness ball inverted rows are an exercise designed for building overall strength and shape of the latissimus dorsi muscles. This exercise will also increase overall balance and stability. This exercise includes two technique instructions. Read more about the smith machine fitness ball inverted rows
Smith Machine Fitness Ball Reverse Inverted Rows Smith Machine Fitness Ball Reverse Inverted Rows - The smith machine fitness ball reverse inverted rows are another strong exercise similar to the previous. This time you will be suing a reverse grip which will use more of your bicep muscles. This exercise will also increase overall balance and stability. This exercise includes two technique instructions. Read more about the smith machine fitness ball reverse inverted rows
Smith Machine High Inverted Rows Smith Machine High Inverted Rows - The smith machine high inverted rows are a strong, controlled upper body fitness exercise designed for building overall strength and control of the back muscles. This exercise will also increase endurance and control. This exercise includes two technique descriptions. Read more about the smith machine high inverted rows
Smith Machine Inverted Rows Smith Machine Inverted Rows - The smith machine inverted rows are a simpler version of the previous exercise designed for building overall strength, shape and tone of the latissimus dorsi muscles. This exercise includes two technique descriptions. Read more about the smith machine inverted rows
Smith Machine Reverse High Inverted Rows Smith Machine Reverse High Inverted Rows - The smith machine reverse high inverted rows are an intermediate level exercise designed to isolated the back muscles for building muscle strength and shape. This exercise includes two technique instructions. Read more about the smith machine reverse high inverted rows
Smith Machine Reverse Inverted Rows Smith Machine Reverse Inverted Rows - The smith machine reverse inverted rows are an amateur level back exercise. This exercise is slightly easier than the first using a more solid technique. This exercise will focus on the back and bicep muscles. This exercise includes two technique instructions. Read more about the smith machine reverse inverted rows
Wide Grip Pull Ups Wide Grip Pull Ups - The wide grip pull ups are a very strong, powerful upper body weight exercise designed using a full length technique for building overall size, strength and shape of the back muscles. This exercise includes two technique descriptions. Read more about the wide grip pull ups

 

  Lower Back ( Erector Spinae ) Body Weight Exercises
Basic Back Extensions Basic Back Extensions - The basic back extensions are a simple, floor upper body weight exercise designed using a very controlled, short range technique for building overall strength, tone and shape of the lower back muscles. Read more about the basic back extensions
Fitness Ball Back Extensions Fitness Ball Back Extensions - The fitness ball back extensions are a very controlled, swiss ball exercise designed using a very short range technique for building tone, shape and strength of the lower back muscles. This exercise will also increase overall balance and stability. Read more about the fitness ball back extensions

 

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Basic Back Extensions
Fitness Ball Back Extensions
Smith Machine Fitness Ball Inverted Rows
Smith Machine Fitness Ball Reverse Inverted Rows
Smith Machine High Inverted Rows
Smith Machine Inverted Rows
Smith Machine Reverse High Inverted Rows
Smith Machine Reverse Inverted Rows
Wide Grip Pull Ups

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