Back exercises

Lats, rhomboids, traps and the muscles along the spine: this is where the rows, pull-ups and lower-back work live. Equipment decides a lot here — pull-ups need a bar, most rows want a barbell, dumbbells or a cable machine, and a few moves need nothing at all. Cover both directions in a week, a vertical pull and a horizontal row, because they load the back differently. If you feel a row mostly in your arms, pull your shoulder blades back first and bend the elbows second.

  • Back · Intermediate

    Prone Cobra Press-Up

    Raises and lowers the upper torso from a face-down floor position while the pelvis and legs remain comparatively low. Unlike the related Cobra Push-Up, this demonstration does not include a raised push-up-support phase.

  • Back · Intermediate

    Barbell Bent-Over Row (More Upright Torso)

    A barbell pulling exercise performed from a hip hinge. This variation keeps the torso more upright than the related near-horizontal row while the back and elbow flexors move the bar. The trunk holds a consistent hinged position through each repetition.

  • Back · Beginner

    Machine-Assisted Pull-Up (Greater Range)

    A vertical pulling exercise on a counterweight machine. This demonstration reaches a higher upper endpoint than the related partial-range variation, while the assisted platform supports part of the bodyweight. The back and elbow flexors drive the pull.

  • Back · Intermediate

    Wide-Grip Pull-Up on Straight Bar

    A bodyweight vertical pull-up with a wide overhand grip. It develops back, biceps, and grip strength and is a distinct variation from wide-grip pull-ups performed on angled handles.

  • Back · Beginner

    Resistance Band Assisted Wide-Grip Pull-Up

    A vertical pull-up variation on a straight bar in which a resistance band offsets part of bodyweight. Its wide overhand grip emphasizes back strength and helps build confidence with the wide-grip position before unassisted work.

  • Back · Beginner

    Resistance Band Assisted Medium-Grip Pull-Up

    An assisted vertical pull-up on a straight bar with an overhand grip around shoulder width. It trains the back and biceps while band assistance helps develop the strength and control needed for unassisted pull-ups.

  • Back · Beginner

    Resistance Band Supinated Grip Pull Apart

    A standing band exercise for the upper back and rear shoulders. Its palms-up grip distinguishes this variation from an overhand pull-apart, with the arms moving apart against elastic resistance.

  • Back · Beginner

    Moving Child Pose

    A dynamic mobility variation of Child's Pose. It is used to explore comfortable movement through the shoulders, thoracic spine, hips, and back rather than holding a single static position.

  • Back · Intermediate

    Smith Machine Bent-Over Row (Underhand Grip)

    A horizontal pulling exercise performed with a supinated grip. The underhand grip changes the arm path and increases biceps involvement while the torso remains hinged and stable.

  • Back · Intermediate

    Smith Machine Bent-Over Row (Overhand Grip)

    A bent-over pulling exercise on a fixed bar path using an overhand grip. It emphasizes the upper back, lats, rear deltoids, and scapular control in a guided row variation.

  • Back · Intermediate

    Double Dumbbell Bent Over Row

    A compound exercise targeting the upper back, shoulders, and arms. It involves bending at the hips while maintaining a neutral spine to lift two dumbbells towards the torso. This exercise enhances muscle strength and endurance in the back and improves posture.

  • Back · Intermediate

    Smith Bent Over Row

    A compound exercise targeting the muscles of the back, including the latissimus dorsi, rhomboids, and trapezius. This exercise is performed using a Smith machine, which provides stability and control, allowing for focused muscle engagement.

  • Legs · Beginner

    Butterfly Lean Forward Stretch

    A flexibility exercise targeting the inner thighs, hips, and lower back. It helps improve range of motion, reduce muscle tension, and enhance overall flexibility. This stretch is beneficial for athletes and individuals looking to increase mobility in the hip area.

  • Back · Intermediate

    Negative Pull-Up

    An exercise focused on building strength in the upper body, particularly targeting the latissimus dorsi, biceps, and forearms.

  • Back · Intermediate

    One-Arm Lever High Row

    A unilateral exercise targeting the upper back, specifically the latissimus dorsi, rhomboids, and trapezius muscles.

  • Back · Beginner

    One-Arm Cable Half-Kneeling Lat Pulldown

    Targets the latissimus dorsi, promoting unilateral strength and stability. This exercise involves pulling a cable down towards the body while in a half-kneeling position, engaging the core for balance and control.

  • Glutes · Beginner

    Bird Dog

    A core stability movement that targets the lower back, abdominals, and glutes. It enhances balance, coordination, and overall core strength by requiring simultaneous extension of opposite limbs while maintaining a neutral spine.

  • Shoulders · Intermediate

    Dumbbell Incline Rear Lateral T Raise

    The Dumbbell Incline Rear Lateral Raise is an isolation exercise targeting the rear deltoids, as well as engaging the upper back muscles including the rhomboids and trapezius.

  • Legs · Intermediate

    Dumbbell Romanian Deadlift

    A hip-hinge strength exercise with dumbbells that targets the hamstrings, glutes, and spinal erectors. It is a free-weight Romanian deadlift variation for the posterior chain.

  • Abs · Beginner

    Cat Cow

    The Cat-Cow exercise is a dynamic stretch that targets the spine, improving flexibility and promoting spinal health.

  • Back · Advanced

    Front Lever

    An advanced calisthenics exercise that requires significant core, back, and shoulder strength.

  • Back · Beginner

    Dumbbell Incline Chest Supported Lateral Raises

    The Dumbbell Incline Chest Supported Lateral Raise is an isolation exercise targeting the lateral deltoids.

  • Glutes · Intermediate

    Deadlift from Blocks

    A variation of the conventional deadlift where the barbell is elevated on blocks, reducing the range of motion.

  • Back · Intermediate

    Dumbbell Lat Pullover

    The Dumbbell Pullover is a compound exercise that primarily targets the chest and latissimus dorsi muscles, while also engaging the triceps and core. It is performed lying on a bench with a single dumbbell held in both hands, extending the arms over the chest and lowering the weight behind the head.