Back: Middle Exercises

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*Click on either of the images above to find exercises by their muscle group

 

Exercises


"The Swimmer" on the Balance Board
Summary

This exercise is good for increasing overall back strength.

  • Muscle Group: Buttocks
  • Equipment:
  • Categories: Core
Side Plank on the Balance Board
Summary

This exercise works well for increasing low back strength and stability.

  • Muscle Group: Buttocks
  • Equipment:
  • Categories: Core
Triceps Dips with the Balance Board
Summary

This is a challenging triceps exercise using a balance board.

  • Muscle Group:
  • Equipment:
  • Categories: Strength
The Swimmer
Summary

This is a good exercise for the whole back and glutes.

  • Muscle Group: Buttocks
  • Equipment:
  • Categories: Core, Strength
Seated Spinal Rotation
Summary

This is an advanced exercise that should not be done if you have any type of back injury.

  • Muscle Group: Lats, Chest
  • Equipment: BOSU, Medicine Ball
  • Categories: Pilates, Stretches
Shoulder and Back Exercise
Summary

This is a great exercise for targeting your shoulders and back.

  • Muscle Group: Buttocks
  • Equipment:
  • Categories: Core, Strength
Thoracic Spine Stretch
Summary

This is a great overall trunk stretch.

  • Muscle Group: Chest
  • Equipment: Medicine Ball
  • Categories: Stretches
Alternating Front & Back Shoulder Raise
Summary

This is a simple shoulder exercise.

  • Muscle Group:
  • Equipment:
  • Categories: Strength
Shoulder External Rotation with Exericse Band
Summary

This is a simple but very effective rotator cuff and shoulder exercise.

  • Muscle Group:
  • Equipment:
  • Categories: Strength
Diagonal Shoulder Raise & Torso Twist with Exericse Band
Summary

A good exercise for strengthening the shoulders and back muscles.

  • Muscle Group:
  • Equipment:
  • Categories: Strength
Dumbbell Single Arm Rowing
Summary

If you do not have a bench or do not go to the gym, you can also do this on the edge of a stable couch or bed.

  • Muscle Group:
  • Equipment:
  • Categories: Strength
Back and Shoulder Exercise with Exercise Band
Summary

This is a simple exercise to strengthen the shoulders as well as the back.

  • Muscle Group: Buttocks
  • Equipment:
  • Categories: Core, Strength
Back Muscles
Summary

This is a great exercise for strengthening postural muscles.

  • Muscle Group: Buttocks
  • Equipment:
  • Categories: Core, Strength
Side Star Plank from Elbow
Summary

This exercise is very effective for targeting the core stabilizing muscles.

  • Muscle Group: Buttocks
  • Equipment:
  • Categories: Core, Strength
Upper and Middle Back Stretch
Summary

This exercise is a relaxing way to stretch the spine.

  • Muscle Group: Chest
  • Equipment: Medicine Ball
  • Categories: Stretches