It is a good workout for your back muscle development, as the muscles in the back of your body can be highly involved while withstanding heavy weights. It is a crucial workout if you want to have perfect back muscles!

Deadlift

It is a workout of various names depending on the angle, width, and range of movements you perform. It's the best workout for perfect back muscles!

Barbell Row

You pull your bodywieght up with your upper body strength in this exercise. It is called pull-up when your palms face outwards, and chin-up when your palms face inwards.


Pull Up

Romanian deadlift differs from conventional deadlift in that it proceeds without the plates touching the ground. It's the best workout for well-toned back muscles!

Romanian Deadlift

Lat pulldown is a good workout for beginners as it uses a machine. If you are new to back exercises, we recommend you start with Lat pulldown.

Lat Pulldown

It's a great workout to develop your back, hips, and back of your thighs. It's a great workout for people with weak back or slipped discs in his/her back.

Back Extension

It's a back workout that you can do anywhere with just a dumbbell. It's an exercise that involes movement of the entire back muscles.

One Arm Dumbbell Row

It's a crucial workout to build strong back muscles. Try to control your shoulders and waist so that your back doesn't bend.

Seated Cable Row

Seated Row is an essential workout to build back muscles. Try to control your shoulders and waist so that your back doesn't bend.

Seated Row Machine

Deadlift is usually done with heavy weight, but if you have a low level of muscle strength or wish to train with high repetition of low weight, workout with dumbbells!

Dumbbell Deadlift

It's a very easy back workout that can be done at home. Hold the band tightly with both hands and pull it up!

Band Bent Over Row

Renigade Row is a combination of Plank and Dumbbell-Row. It can strengthen your arms, shoulders, and core muscles!

Renegade Row

It's an effective workout to lose fats on your back and create a well-toned back muscles.

Incline Row

Inverted Row is a workout that is done a lot as an auxiliary workout for pull-ups. It may be a little challenging, but try to stay focused on keeping your breathings and forms right.

Inverted Row

It was named T-bar Row as you pull a T-shaped bar for this exercise. T-bar Row is for those who want well-toned back by developing the middle part of back muscles.

T-Bar Row Machine

T-Bar Row

You pull the handle to the back of your head in this exercise. It is good for your well-toned back!

Back Lat Pulldown

Keep your arms low while executing a rowing movement. This exercise strongly targets your back muscles!

Low Row Machine

This exercise can be done with a Smith machine, making it especially easier for beginners!

Smith Machine Barbell Row

Arm pulldown strongly targets your back muscles. This workout is mainly done at the beginning or the end of back workouts.

Arm Pulldown

It's the best workout you can do with a band for your well-toned back!

Band Row

Dumbbells have a wider range of movement than barbells, so they are more effective in developing muscle nerves and can make your back muscles look great!

Dumbbell Row

It's a good workout for back muscle development by bending and lifting the barbell on the ground!

Pendlay Row

It's a workout that focuses more on targeting the back muscles. This workout is executed with one arm each.

One Arm Lat Pulldown

It's a workout where you lift the barbell on the rack. Think of it as a deadlift with a shorter range of movement

Rack Pull

The best workout that can strengthen the waist muscles. Please proceed in the correct posture while maintaining tension in the lower back muscle!

Back Extension Machine

This is one of the most famous workouts for lower back muscle and core strengthening. Please increase the weight slowly from the lower weight.

Good Morning

Don't sit too low as if you're doing squats. Push your chest forward and your waist straight so that you don't bend. It's an essential workout to strengthen your back muscles!

Band Deadlift

High-Row is a workout where you pull your hands down. This workout targets your upper back muscles.

High Row Machine

You can target your entire back with a wide grip in this workout. This is a workout that especially focuses on the outer part of the back muscles!

Wide Pulldown Machine

It's the best back workout you can do with Kettlebell to make a toned back line!

Kettlebell Row

It's the best workout you can do with a gym ball that can develop your back, hips, and thighs.

Exercise Ball Back Extension

You can focus more on the stimulation as you do it with only one hand. This workout can be done better if you execute it as if you are using a strength from your armpits.

One Arm Cable Lat Pulldown

Because you do it with one hand, you can increase your concentration on the workout area.

One Arm Lat Pulldown Machine

By executing it with only one hand, you can have a wider range of upper body movement. Try to focus on the lower back part, and if you twist your upper body, you can also target the deeper part of your back.

One Arm Machine Seated Row

It is a workout that can train the upper and middle muscles on our back. Because it's a machine, you ca workout more stably than cable lat pulldown!

Lat Pulldown Machine

This is one of the most common chest workouts. Even if you only do bench presses for your pecs, it may suffice.

Bench Press

Since it is a bench press done with dumbbells, the range of motion of the hands can go wider than using the barbell. If you are squeezing the pecs inwards, you may feel a better burn!

Dumbbell Bench Press

Pullover is a workout that develops the overall upper body. It can target the chest, lats and triceps!

Dumbbell Pullover

It's a Fly workout that even beginners can do without much difficulty. You can feel strong contraction and relaxation. It's easier if you imagine you are holding a huge log!

Pec Deck Fly

By changing the angle of your arm, you can target upper, lower and middle part of your chest.

Dumbbell Fly

It's a most famous, and at the same time highly effective, body weight exercise. If you put your hands further apart, you can target the outside of your pecs.

Push Up

You can maintain the tension on your muscles by using cables. If cable workouts are unavailable, you can replace them with any Fly-type workout!

Cable Crossover

This is a bodyweight workout targetting chest. Depending on the position, you can target different areas of chest. Due to a high risk of injury, I recommend using a assist machine or a band!

Dips

If bench press using barbells or dumbbells is difficult for you, do this workout instead. Try to invole more of your chest, not your arms.

Chest Press Machine

It's the best chest workout using a Smith machine. You can workout much safer than free weight training!

Smith Machine Bench Press

It's the best workout for your lower chest. It is recommended for skilled people because it is difficult to form and there is a risk of injury!

Decline Bench Press

The dumbbells have a wider range of motion than the barbells, so they can target the muscles in more detail!

Decline Dumbbell Bench Press

It's the best workout to create a firm upper chest. Focus on the target muscle, and keep a correct and steady form.

Incline Bench Press

The range of movements that were hard to achieve using barbells can be done with dumbbells. Try exercising with dumbbells for more detailed stimulation!

Incline Dumbbell Bench Press

It's a workout that can target the upper chest and the anterior deltoid muscle!

Low Cable Crossover

It's a resistance press workout that you can do with a cable!

Cable Bench Press

It's a chest press workout that you can execute if you have a band!

Band Chest Press

Work out more safely with the Smith machine!

Decline Smith Machine Bench Press

It's the best workout to create a bigger upper chest. Focus on the target muscle, and keep a correct and steady form.

Incline Smith Machine Bench Press

Incline Cable Bench Press

Incline Chest Press Machine

It's a Fly workout using dumbbells. Depending on where the dumbbell is raised, the upper, middle, and lower chest muscles can be targeted!

Incline Dumbbell Fly

It's a workout that can strongly target the lower chest!

Decline Bench Press Machine

It's a Fly workout using cables. Depending on where the dumbbell is raised, the upper, middle, and lower chest muscles can be targeted!

Incline Cable Fly

It's a chest body weight that can target the lower chest. You can also workout using chairs, desks, and bed frames!

Incline Push Up

If bench press using barbells and dumbbells was difficult, it is a workout that can be easily targeted by machines. Use your chest muscles more than your arms!

Hammer Bench Press

It is a chest workout that can increase concentration because it targets one side at a time. You can move one arm and put your hand on the chest muscle with one arm to feel the movement!

One Arm Dumbbell Bench Press

It's a chest body weight that targets the upper chest. You can also workout using chairs, desks, and bed frames!

Decline Push Up

It's a workout that can strengthen your shoulders with your body!

Shoulder tab Push Up

If the basic push-up is still a bit too much for you, you can keep your knees on the ground.

Knee Push Up

Pullover is a good workout to target the entire upper body. You can target the outside of the chest muscles by holding the barbell with shoulder width!

Barbell Pullover

Bench Cable Fly

This workout mainly targets the front of your shoulders. When you lift the barbell above your head, try to keep your body and the barbell in a straight line.

Overhead Press

Dumbell workouts are good for developing balanecd shoulders, as you need to control the shoulders moving back and forth and the arms moving left and right in order to cover the wide range of movement.

Dumbbell Shoulder Press

This is a workout that targets the sides of your shoulders. By working on the sides of your shoulders, you can achieve a wider frame of your upper body.

Dumbbell Lateral Raise

It is a workout that can develop the front and sides of your shoulder. Even beginners can get the form correctly as the machine controls the direction of the movement.

Shoulder Press Machine

This is a machine workout that targets the sides of your shoulders. By using a machine, even beginners can get the form correctly.

Lateral Raise Machine

If you put your grips together you can target more of the front, and by falling your grips apart more of the sides. By sitting on a bench, you can focus more on your shoulders as you worry less about core strength.

Seated Overhead Press

It is an essential workout for the volume of the front shoulder. Feel the stimulation on the front shoulder while exercising!

Dumbbell Front Raise

It is an essential workout for the volume of the front shoulder. Feel the target of the front shoulder while exercising!

Barbell Front Raise

It's a workout that targets the back of the shoulder and also has the effect of straightening the shoulder, so it's a good workout for people with rounded shoulders!

Face Pull

It's a workout that targets the back of the shoulder. You can feel the constant target of cable workout!

Reverse Cable Fly

It's a workout that targets trap muscles!

Barbell Shrug

It's a workout that targets the back of the shoulder. Try to push your shoulders to the front while you workout. It's shoulder workout, so try to keep your back steady.

Pec Deck Rear Delt

It's a workout made by a man named Arnold that can develop shoulder muscles as a whole!

Arnold Press

It's one of the best workouts that targets the hind part of the shoulder.

Bent Over Lateral Raise

It is a shoulder workout that can target the front of the shoulder using a Smith machine. This workout provides more safely than the overhead press with barbells!

Smith Machine Overhead Press

It's a workout that targets the front of the shoulder using a band!

Band Front Raise

Plates can carry a little heavier weight than dumbbells, so they can give you more target!

Plate Front Raise

It's a shoulder front workout that you can do with a cable. You can feel the constant target of cable workout!

Cable Front Raise

It's a workout that can target the shoulder on the sides. When you lower your arm, only lower it down to the point where there still is resistance and raise it again!

Band Lateral Raise

It's a side shoulder workout that you can do with a cable. You can feel the constant target of cable workout!

Cable Lateral Raise

It's frontal shoulder workout using cables. Be more careful not to shake when exercising with cables!

Cable Shoulder Press

It's a dumbbell trap workout. Pull your shoulders towards your ears to contract your trap muscles!

Dumbbell Shrug

It's a workout that targets the shoulder on the sides. Raise your elbows first and let the hands follow.

Barbell Upright Row

It's a workout that targets the shoulder on the side. Raise your elbows first and let your hands follow you!

Dumbbell Upright Row

It's a trap muscle workout with a Smith machine. Pull your shoulders towards your ears to contract your trap muscles!

Smith Machine Shrug

It is a workout that targets the shoulder on the side and back. The barbell moves behind your body, so please workout with caution against injury!

Behind Neck Press

It is a workout that targets the sides and the hind part of your shoulders. You can prevent injuries by using a Smith machine!

Smith Machine Behind Neck Press

It's a workout that targets the front shoulder. Raise your hands as far away from your body as possible!

EZ-Bar Front Raise

It's a workout that targets the hind side of your shoulders, which is essential for the overall balance of upper body.

Bent Over Lateral Raise Machine

It's a shoulder strengthening workout that you can do at home. If you want to have wide shoulders, start right away!

Pike Push Up

It is a workout that allows you to train your shoulders strongly through maximum contraction and relaxation while targeting each side!

One Arm Dumbbell Shoulder Press

It's a workout where you can do cardio and weight training at the same time!