Muscle Map
Tap a part of the figure, then a muscle, for the drawn movements that work it.
Middle back35
The middle back page · Every muscle
Middle back · 35 movements
3/4 Sit-up
90/90 Hamstring
Ab Crunch Machine
Ab Roller
Acceleration Wall Drill
Advanced Kettlebell Windmill
All-Fours Quad Stretch- Alternate Heel Touchers
Alternate Leg Diagonal Bound
Alternating Cable Shoulder Press
Alternating Deltoid Raise
Alternating Dumbbell Curl
Alternating Dumbbell Press
Alternating Hammer Curl
Alternating Incline Dumbbell Curl
Alternating Kettlebell Floor Press
Alternating Kettlebell Hang Clean
Alternating Kettlebell Press
Alternating Kettlebell Row
Ankle Circles
Anti-Gravity Press
Arm Circles- Arnold Press
Around the World
Assisted Pull-up
Atlas Stone Trainer
Axle Deadlift
Back Extension
Back Squat
Backward Medicine Ball Throw
Backward Sled Drag
Ball Crunch
Ball Hip Bridge
Ball Hyperextension
Ball Leg Curl
Ball Pull-In
Ball Side Bend
Ball Torso Rotation
Band Back Flye
Band Bench Press
Band Calf Raise
Band Crossover
Band External Rotation
Band Good Morning
Band Good Morning Pull-Through
Band Hip Adduction
Band Hip Extension
Band Hip Flexion
Band Hip Lift
Band Internal Rotation
Band Lateral Raise
Band Overhead Triceps Extension- Band Pull-Apart
Band Row
Band Shoulder Press
Band Skull Crusher
Band Squat
Band Upright Row
Barbell Ab Rollout
Barbell Bulgarian Split Squat
Barbell Curl
Barbell Front Raise
Barbell Glute Bridge
Barbell Hack Squat
Barbell Incline Shoulder Raise
Barbell Jump Squat
Barbell Lunge
Barbell Overhead Triceps Extension
Barbell Preacher Curl
Barbell Pullover
Barbell Rear Delt Row- Barbell Rollout
- Barbell Rollout from Bench
- Barbell Row
Barbell Seated Calf Raise
Barbell Shrug
Barbell Side Bend
Barbell Step-up
Barbell Thruster
Barbell Upright Row- Barbell Walking Lunge
Battling Ropes
Bear Crawl Sled Drag- Behind-the-Back Barbell Shrug
Behind-the-Neck Lat Pulldown
Behind-the-Neck Press- Behind-the-Neck Push Press
Bench Dip
Bench Jump
Bench Press- Bench Press with Chains
Bench Sprint
Bent Press
Bent-Arm Dumbbell Pullover
Bent-Knee Hip Raise
Bent-Over Dumbbell Row
Bent-Over One-Arm Cable Lateral Raise
Bent-Over Rear Delt Raise with Head on Bench
Bicycle Crunch
Bicycling- Bike
- Board Press
Body Tricep Press
Body-Up
Bodyweight Fly
Bodyweight Mid Row
Bodyweight Squat- Bottoms Up
- Bottoms-Up Kettlebell Clean
Box Jump- Box Jump, Multiple Response
Box Skip
Box Squat- Box Squat with Bands
- Box Squat with Chains
- Bradford Press
Bridge Pose
Bulgarian Split Squat
Burpee
Butt Kick Jump
Butt-Up
Cable Chest Press
Cable Crunch
Cable Curl
Cable Deadlift
Cable External Rotation
Cable Fly
Cable Glute Kickback
Cable Hip Adduction
Cable Internal Rotation- Cable Iron Cross
Cable Lateral Raise
Cable Lift
Cable Overhead Triceps Extension
Cable Preacher Curl
Cable Pull-Through
Cable Rear Delt Fly
Cable Reverse Crunch
Cable Rope Hammer Curl- Cable Rope Rear-Delt Row
Cable Russian Twist- Cable Shoulder Press
Cable Shrug
Cable Upright Row
Cable Wood Chop
Cable Wrist Curl
Calf Machine Shrug
Calf Press- Calf Press on the Leg Press
Calf Raise on a Dumbbell
Calf Stretch with Elbows Against Wall
Car Deadlift
Carioca Quick Step
Cat–Cow
Catch and Overhead Throw
Chain Handle Extension
Chain Press
Chair Lower Back Stretch- Chair Squat
Chest and Front of Shoulder Stretch
Chest Dip- Chest Opener
Chest Push (Multiple Response)- Chest Push (Single Response)
Chest Push from Three-Point Stance- Chest Push with Run Release
Chest Stretch on the Ball
Chest-Supported Row
Child’s Pose
Chin to Chest Stretch
Chin-up
Claw Drill
Clean
Clean and Jerk- Clean and Press
- Clean Deadlift
- Clean from Blocks
Clean Pull- Clean Shrug
Clean-Grip Front Squat
Clock Push-up
Close Push-up- Close-Grip Barbell Curl
Close-Grip Bench Press
Close-Grip Dumbbell Press- Close-Grip EZ-Bar Curl
- Close-Grip EZ-Bar Curl with Band
- Close-Grip EZ-Bar Press
- Close-Grip Incline Push-up
- Close-Grip Lat Pulldown
- Close-Grip Push-up off a Dumbbell
- Cocoons
Conan's Wheel
Concentration Curl
Corpse
Cross-Body Crunch
Cross-Body Hammer Curl
Crossover Reverse Lunge
Crucifix- Crunch
- Crunch with Hands Overhead
Crunch with Legs on the Ball
Cuban Press
Curtsey Squat
Dancer's Stretch
Dead Bug
Dead Hang- Deadlift
- Deadlift with Bands
- Deadlift with Chains
Decline Barbell Pullover- Decline Bench Press
- Decline Close-Grip Bench to Skull Crusher
Decline Crunch
Decline Dumbbell Flye- Decline Dumbbell Press
- Decline Dumbbell Triceps Extension
- Decline EZ-Bar Triceps Extension
- Decline Oblique Crunch
Decline Push-up- Decline Reverse Crunch
- Deficit Deadlift
Deficit Romanian Deadlift
Depth Jump- Dip
Donkey Calf Raise
Double Kettlebell Front Squat
Double Kettlebell Jerk- Double Kettlebell Push Press
Double Kettlebell Snatch- Double Kettlebell Windmill
Double Leg Stretch
Downward Dog- Drag Curl
Drop Push-up- Dumbbell Bench Press
Dumbbell Box Squat
Dumbbell Calf Raise
Dumbbell Clean
Dumbbell Curl
Dumbbell Floor Press
Dumbbell Flye
Dumbbell Incline Shoulder Raise
Dumbbell Iron Cross
Dumbbell Lunge
Dumbbell Overhead Squat- Dumbbell Pullover
- Dumbbell Reverse Curl
Dumbbell Reverse Lunge
Dumbbell Romanian Deadlift
Dumbbell Seated Box Jump- Dumbbell Shoulder Press
Dumbbell Shrug
Dumbbell Side Bend
Dumbbell Single-leg Deadlift- Dumbbell Split Squat
Dumbbell Squat- Dumbbell Squat to a Bench
Dumbbell Step-up
Dumbbell Sumo Deadlift
Dumbbell Thruster
Dumbbell Upright Row
Dynamic Back Stretch- Dynamic Chest Stretch
- Elbow Circles
- Elbow to Knee
Elevated Back Lunge
Elevated Cable Row
Elliptical- Extended-Range Kettlebell Floor Press
- EZ-Bar Curl
- EZ-Bar Skull Crusher
- Face Pull
Facedown Balance on the Ball
Farmer's Walk
Fast Skipping
Figure-Four Stretch
Flat Bench Cable Flye- Flat Bench Leg Pull-In
- Flexor Incline Dumbbell Curl
Floor Glute-Ham Raise
Floor Press- Floor Press with Chains
Flutter Kicks
Foam Roll Calves
Foam Roll Glutes
Foam Roll Hamstrings
Foam Roll Inner Thigh
Foam Roll IT Band
Foam Roll Lats
Foam Roll Lower Back
Foam Roll Outer Calf- Foam Roll Quads
Foam Roll Shin
Foam Roll Upper Arm
Foam Roll Upper Back
Forward Sled Drag with Press
Four-Limbed Staff- Frankenstein Squat
Frog Hops- Frog Sit-up
Front Cone Hop- Front Leg Raises
Front Plate Raise- Front Raise
- Front Raise and Pullover
- Front Raise to Overhead
- Front Squat
- Front Squat to a Bench
- Full Range-of-Motion Lat Pulldown
- Full Squat
- Gironda Sternum Chin-up
Glute Bridge
Glute Kickback
Glute-Ham Raise- Goblet Squat
Good Morning- Good Morning off Pins
- Gorilla Chin Crunch
Groin and Back Stretch
Groin Stretch with Belt
Groiners- Guillotine Press
Hack Squat
Half Locust
Halfway Lift
Hammer Curl
Hammer-Grip Incline Dumbbell Press
Hamstring Slide
Handstand
Handstand Push-up
Hang Clean
Hang Clean below the Knees
Hang Snatch
Hang Snatch below the Knees- Hanging Bar Good Morning
Hanging Knee Raise (alternating)
Hanging Leg Raise
Hanging Oblique Knee Raise- Hanging Pike
Heaving Snatch Balance
Hip Abduction Machine- Hip Adduction Machine
- Hip Circles
- Hip Circles on All Fours
- Hip Flexor and Quad Stretch
Hip Thrust
Hug a Ball- Hurdle Hop
- Hyperextension
Inchworm- Incline Barbell Curl
- Incline Barbell Triceps Extension
Incline Bench Press- Incline Cable Chest Press
- Incline Cable Flye
Incline Cable Pullover- Incline Cable Triceps Extension
- Incline Dumbbell Curl
- Incline Dumbbell Flye
- Incline Dumbbell Flye with a Twist
- Incline Dumbbell Press
Incline Dumbbell Row
Incline Front Raise- Incline Hammer Curl
- Incline Inner Biceps Curl
- Incline Push-up
Incline Push-up Depth Jump
Inner Biceps Curl- Inverted Row
- Inverted Row with Straps
Isometric Chest Squeeze
Isometric Neck Hold (front and back)
Isometric Neck Hold (sides)- Isometric Wipers
IT Band and Glute Stretch
Jackknife Sit-up- Janda Sit-up
Jefferson Squat
Jerk Balance- Jerk Dip Squat
JM Press- Jogging
Jump Rope
Jump Squat- Kettlebell Arnold Press
- Kettlebell Dead Clean
Kettlebell Figure 8- Kettlebell Floor Press
Kettlebell Halo- Kettlebell Halo with Overhead Extension
- Kettlebell Hang Clean
Kettlebell Overhead Triceps Extension
Kettlebell Pass Between the Legs
Kettlebell Pirate Ship
Kettlebell Pistol Squat
Kettlebell Push Press- Kettlebell Seesaw Press
Kettlebell Sumo High Pull- Kettlebell Thruster
- Kettlebell Windmill
Kipping Muscle-up- Knee Raise on Parallel Bars
Knee Tuck Jump
Kneeling Arm Drill- Kneeling Cable Crunch with Oblique Twists
- Kneeling Cable Triceps Extension
Kneeling High-Pulley Row
Kneeling Hip Flexor Stretch
Kneeling Jump Squat- Kneeling One-Arm High-Pulley Row
- Kneeling Squat
Knees to Chest
L-sit
Landmine 180
Landmine Press- Lat Pulldown
- Lateral Bound
Lateral Box Jump
Lateral Cone Hop- Lateral Raise
- Lateral Raise to Front Raise
Leg Curl
Leg Extension- Leg Lift
Leg Press- Leg Pull-In
- Leg-Over Kettlebell Floor Press
- Leg-Up Hamstring Stretch
- Linear Depth Jump
Log Lift
London Bridges
Looking at Ceiling- Low Cable Crossover
Low Lunge
Low-Cable Triceps Extension- Low-Pulley Row to Neck
- Lower Back Curl
Lunge Pass-through
Lunge Sprint- Lunge with Twist
- Lying Cable Curl
- Lying Cable Triceps Extension
Lying Cambered Bar Row- Lying Close-Grip High-Pulley Curl
- Lying Close-Grip Triceps Press to Chin
Lying Face-up Plate Neck Raise- Lying High Bench Barbell Row
Lying Leg Curl
Lying Leg Raise- Lying Machine Squat
Lying One-Arm Rear Lateral Raise- Lying Rear Delt Raise
- Lying Supine Dumbbell Curl
Lying T-Bar Row
Lying Triceps Extension- Lying Triceps Press
- Lying Twist
Machine Bicep Curl
Machine Chest Press
Machine Deadlift- Machine Decline Chest Press
- Machine Dip
Machine High Row- Machine Incline Chest Press
- Machine Row
Machine Shoulder Press
Machine Shrug
Machine Triceps Extension- Medicine Ball Chest Pass
- Medicine Ball Scoop Throw
Middle Back Shrug- Mixed-Grip Chin-up
Monster Walk
Mountain
Mountain Climbers
Muscle Snatch- Muscle-up
- Narrow-Stance Hack Squat
- Narrow-Stance Leg Press
- Narrow-Stance Squat
- Natural Glute-Ham Raise
- Neutral-Grip Dumbbell Bench Press
- Oblique Crunch
- Oblique Crunch on the Floor
- On-Your-Back Quad Stretch
- One Arm Against Wall
One Knee to Chest- One-Arm Barbell Floor Press
- One-Arm Cable Curl
- One-Arm Cable Front Raise
- One-Arm Cable Overhead Triceps Extension
One-Arm Cable Triceps Extension- One-Arm Chin-up
One-Arm Curl over Incline Bench- One-Arm Dumbbell Bench Press
- One-Arm Dumbbell Flye
- One-Arm Dumbbell Preacher Curl
One-Arm Dumbbell Row- One-Arm Dumbbell Shoulder Press
One-arm Dumbbell Upright Row
One-Arm High-Pulley Side Bend
One-Arm Incline Lateral Raise
One-Arm Kettlebell Clean and Jerk- One-Arm Kettlebell Jerk
- One-Arm Kettlebell Para Press
- One-Arm Kettlebell Press
- One-Arm Kettlebell Row
- One-Arm Kettlebell Snatch
- One-Arm Kettlebell Split Jerk
- One-Arm Kettlebell Split Snatch
One-Arm Kettlebell Swing- One-Arm Lat Pulldown
- One-Arm Lateral Raise
One-Arm Long Bar Row
One-Arm Medicine Ball Slam- One-Arm Open-Palm Kettlebell Clean
One-Arm Overhead Kettlebell Squat
One-Arm Overhead Triceps Extension- One-Arm Palm-In Dumbbell Press
- One-Arm Pronated Lying Triceps Extension
One-Arm Seated Cable Row
One-Arm Side Deadlift- One-Arm Supinated Lying Triceps Extension
One-Arm Triceps Kickback- One-Handed Hang
- Open-Palm Kettlebell Clean
- Otis-Up
- Overhead Cable Curl
Overhead Press- Overhead Slam
- Overhead Squat
Overhead Stretch- Overhead Triceps Extension
Overhead Triceps Stretch
Pallof Press- Pallof Press with Rotation
Palms-Down Barbell Wrist Curl Over a Bench
Palms-Down Dumbbell Wrist Curl Over a Bench- Palms-In Bent-Over Dumbbell Row
- Palms-In Dumbbell Press
- Palms-Up Barbell Wrist Curl Over a Bench
- Palms-Up Dumbbell Wrist Curl Over a Bench
Paused Bench Press
Paused Deadlift
Paused Squat
Pec Deck
Pelvic Tilt to Bridge
Peroneals Stretch
Pigeon- Pin Press
Plank- Plate Twist
Plié Dumbbell Squat
Plyo Kettlebell Push-up
Plyo Push-up- Posterior Tibialis Stretch
- Power Clean
- Power Clean from Blocks
- Power Jerk
- Power Partials
- Power Snatch
- Power Snatch from Blocks
- Powerlifting Bench Press
- Preacher Curl
- Preacher Hammer Curl
Press Sit-up- Pronated-Grip Lying Triceps Extension
- Prone Incline Dumbbell Curl
Prone Leg Curl
Prowler Sprint- Pull-up
- Push Press
- Push-up
Push-up to Side Plank- Push-up with Feet on an Exercise Ball
- Push-up, Close and Wide
Pyramid over the Ball- Quick Leap
- Rack Delivery
- Rack Pull
- Rack Pull with Bands
- Rear Leg Raises
Recumbent Bike
Renegade Row- Reverse Band Bench Press
- Reverse Band Box Squat
- Reverse Band Deadlift
- Reverse Band Squat
Reverse Band Sumo Deadlift- Reverse Barbell Curl
- Reverse Cable Curl
- Reverse Crunch
- Reverse Flye
- Reverse Flye with External Rotation
Reverse Hyperextension
Reverse Lunge- Reverse Pec Deck
Reverse Plate Curl- Reverse-Grip Barbell Row
- Reverse-Grip Bench Press
- Reverse-Grip Incline Push-up
- Reverse-Grip Preacher Curl
Reverse-Grip Triceps Pushdown
Rickshaw Carry- Rickshaw Deadlift
- Ring Dips
Rocket Jump
Rocking Calf Raise- Rocky Pull-up
Roll Under Foot
Roll-Up
Rolling Like a Ball- Romanian Deadlift
Rope Climb
Rope Straight-Arm Pulldown- Round the World Shoulder Stretch
Rowing Machine- Runner's Stretch
- Running
- Russian Twist
Saw- Scaption
Scapular Pull-up- Scissor Kick
Scissors Jump- Seated Band Hamstring Curl
Seated Barbell Concentration Curl- Seated Barbell Military Press
- Seated Bent-Over Cable Lateral Raise
- Seated Bent-Over Rear Delt Raise
- Seated Cable Crunch
- Seated Cable Row
- Seated Cable Shoulder Press
Seated Calf Raise- Seated Calf Stretch
- Seated Dumbbell Curl
- Seated Flat Bench Leg Pull-In
Seated Good Morning- Seated Hamstring and Calf Stretch
- Seated Hamstring Stretch
Seated Head Harness Neck Raise- Seated Inner Biceps Curl
- Seated Kettlebell Press
- Seated Lateral Raise
Seated Leg Extension Stretch
Seated One-Arm Palms-Down Dumbbell Wrist Curl- Seated One-Arm Palms-Up Dumbbell Wrist Curl
- Seated One-Arm Triceps Kickback
Seated One-Leg Calf Raise
Seated Overhead Reach- Seated Overhead Stretch
Seated Palms-Down Barbell Wrist Curl
Seated Palms-Down Dumbbell Wrist Curl- Seated Palms-Up Barbell Wrist Curl
- Seated Palms-Up Dumbbell Wrist Curl
- Seated Triceps Press
- Seated Two-Arm Low-Pulley Wrist Curl
- Seated Two-Arm Triceps Kickback
See-saw Press- Shotgun Row
Shoulder Bridge
Shoulder Raise
Shoulder Stretch- Side Hop-Sprint
Side Jackknife
Side Kick Series- Side Leg Raises
- Side Neck Stretch
Side Plank
Side Split Squat
Side Standing Long Jump- Side Wrist Pull
Side-lying External Rotation- Side-Lying Groin Stretch
- Side-Lying Quad Stretch
Side-to-Side Box Shuffle- Side-to-Side Chin-up
- Single Dumbbell Front Raise
Single Leg Circles
Single Leg Stretch- Single-Arm Cable Crossover
- Single-Arm Landmine Press
- Single-Arm Push-up
- Single-Cone Sprint Drill
- Single-leg Box Push-off
Single-leg Butt Kick
Single-Leg Deadlift
Single-Leg Glute Bridge- Single-Leg High Box Squat
Single-leg Hop- Single-Leg Lateral Hop
- Single-Leg Leg Extension
- Single-Leg Stride Jump
Sissy Squat
Sit Squat- Sit-up
- Skull Crusher
Sled Drag (harness)
Sled Overhead Backward Walk
Sled Overhead Triceps Extension- Sled Push
Sled Reverse Flye
Sled Row
Sledgehammer Swing
Smith Incline Shoulder Raise
Smith Machine Behind-the-Back Shrug
Smith Machine Bench Press
Smith Machine Bent-Over Row
Smith Machine Calf Raise- Smith Machine Close-Grip Bench Press
Smith Machine Decline Press
Smith Machine Hang Power Clean
Smith Machine Hip Raise
Smith Machine Incline Bench Press- Smith Machine Leg Press
Smith Machine One-Arm Upright Row
Smith Machine Pistol Squat
Smith Machine Shoulder Press
Smith Machine Single-Leg Split Squat
Smith Machine Squat
Smith Machine Stiff-Legged Deadlift- Smith Machine Upright Row
Smith Reverse Calf Raise- Snatch
- Snatch Balance
- Snatch Deadlift
- Snatch from Blocks
Snatch Pull- Snatch Shrug
- Speed Box Squat
- Speed Squat
Spell Caster- Spider Crawl
- Spider Curl
Spinal Stretch
Spine Stretch Forward- Split Clean
- Split Jerk
Split Jump- Split Snatch
- Split Squat Jumps
- Squat Jerk
- Squat with Bands
- Squat with Chains
- Squat with Plate Movers
Stair Climber- Standing Barbell Calf Raise
- Standing Biceps Stretch
- Standing Bradford Press
- Standing Cable Chest Press
Standing Calf Raise
Standing Concentration Curl- Standing Dumbbell Press
- Standing Elevated Quad Stretch
Standing Forward Fold
Standing Gastrocnemius Stretch- Standing Hamstring and Calf Stretch
Standing Hip Flexor Stretch- Standing Leg Curl
Standing Long Jump- Standing One-Arm Triceps Extension
- Standing Rope Crunch
Standing Side Bend- Standing Soleus and Achilles Stretch
- Standing Toe Touch
Standing Twist- Standing Two-Arm Overhead Throw
Star Jump- Step Mill
- Step-up
- Stiff-Legged Deadlift
Stomach Vacuum- Straddle Fold
- Straight Bar Bench Mid Row
- Straight-Arm Pulldown
- Straight-Arm Raise on Incline Bench
Stride Jump Crossover- Sumo Deadlift
- Sumo Deadlift with Bands
- Sumo Deadlift with Chains
Superman
Supine Chest Throw- Supine Hamstring Stretch
Supine One-Arm Overhead Throw
Supine Twist- Supine Two-Arm Overhead Throw
Suspended Fallout- Suspended Push-up
Suspended Reverse Crunch- Suspended Row
Suspended Split Squat- Svend Press
Swan
Swimming- T-Bar Row
Tate Press
The Hundred
Three-Point Start- Toe Touchers
Towel Triceps Extension
Trail Walk- Trap Bar Deadlift
Triangle- Tricep Side Stretch
- Triceps Kickback
- Triceps Pushdown
- Triceps Rope Pushdown
- Tuck Crunch
Turkish Get-up- Turkish Get-up (squat style)
- Two-Arm Kettlebell Clean
- Two-Arm Kettlebell Press
- Two-Arm Kettlebell Row
- Two-Arm Long Bar Row
- Two-Dumbbell Front Raise
- Underhand Lat Pulldown
Upper Back Reach
Upper Back-Leg Grab
Upward Dog- Upward Stretch
- V-Bar Pull-up
- V-Bar Pulldown
- V-Bar Triceps Pushdown
- V-up
Vertical Swing- Walking
Walking Lunge- Wall Calf Stretch
Warrior I
Warrior II- Weighted Bench Dip
- Weighted Crunch
- Weighted Pull-up
- Weighted Sit-up with Bands
- Weighted Squat
- Wide Incline Push-up
Wide Push-up- Wide-Grip Barbell Curl
Wide-Grip Bench Press- Wide-Grip Decline Bench Press
- Wide-Grip Rear Pull-up
- Wide-Stance Squat
- Wide-Stance Stiff-Legged Deadlift
- Windmills
- World’s Greatest Stretch
Yoke Walk
Zercher Squat
Zottman Curl- Zottman Preacher Curl