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.

  • Wide-Grip Pull-Up on Straight Bar

    Wide-Grip Pull-Up on Straight Bar is 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.
    BackIntermediate

  • Resistance Band Assisted Wide-Grip Pull-Up

    Resistance Band Assisted Wide-Grip Pull-Up is 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.
    BackBeginner

  • Resistance Band Assisted Medium-Grip Pull-Up

    Resistance Band Assisted Medium-Grip Pull-Up is 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.
    BackBeginner

  • Resistance Band Supinated Grip Pull Apart

    Resistance Band Supinated Grip Pull Apart is 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.
    BackBeginner

  • Moving Child Pose

    Moving Child Pose is 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.
    BackBeginner

  • Smith Machine Bent-Over Row (Underhand Grip)

    Smith Machine Bent-Over Row (Underhand Grip) is 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.
    BackIntermediate

  • Smith Machine Bent-Over Row (Overhand Grip)

    Smith Machine Bent-Over Row (Overhand Grip) is 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.
    BackIntermediate

  • Double Dumbbell Bent Over Row

    The Double Dumbbell Bent Over Row is 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.
    BackIntermediate

  • Smith Bent Over Row

    The Smith Bent Over Row is 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.
    BackIntermediate

  • Butterfly Lean Forward Stretch

    The Butterfly Lean Forward Stretch is 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.
    LegsBeginner

  • Negative Pull-Up

    The Negative Pull-Up is an exercise focused on building strength in the upper body, particularly targeting the latissimus dorsi, biceps, and forearms. It involves controlling the descent from the top position of a pull-up, emphasizing eccentric muscle contraction. This exercise is beneficial for those who are working towards achieving their first full pull-up or looking to increase their pull-up repetitions.
    BackIntermediate

  • One-Arm Lever High Row

    The One-Arm Lever High Row is a unilateral exercise targeting the upper back, specifically the latissimus dorsi, rhomboids, and trapezius muscles. It utilizes a lever machine to provide resistance, allowing for controlled movement and focus on muscle contraction. This exercise helps in improving muscle symmetry and strength in the upper body.
    BackIntermediate

  • One-Arm Cable Half-Kneeling Lat Pulldown

    The 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.
    BackBeginner

  • Bird Dog

    The Bird Dog exercise is 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.
    GlutesBeginner

  • 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. It is performed on an incline bench to allow for a greater range of motion and to minimize the involvement of other muscle groups.
    ShouldersIntermediate

  • Dumbbell Romanian Deadlift

    Dumbbell Romanian Deadlift is 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.
    LegsIntermediate

  • Cat Cow

    The Cat-Cow exercise is a dynamic stretch that targets the spine, improving flexibility and promoting spinal health. It involves alternating between two positions: the 'Cat' position, which arches the back, and the 'Cow' position, which creates an extension in the spine. This exercise is beneficial for warming up the back muscles and increasing mobility in the spine.
    AbsBeginner

  • Front Lever

    The Front Lever is an advanced calisthenics exercise that requires significant core, back, and shoulder strength. It involves holding the body in a horizontal position parallel to the ground while hanging from a bar. This exercise primarily targets the latissimus dorsi, core muscles, and shoulders, with secondary engagement of the biceps and forearms.
    BackAdvanced

  • Dumbbell Incline Chest Supported Lateral Raises

    The Dumbbell Incline Chest Supported Lateral Raise is an isolation exercise targeting the lateral deltoids. It involves lying face down on an incline bench, which provides support and stability, minimizing momentum and maximizing shoulder engagement. This exercise is effective for building shoulder width and improving overall shoulder aesthetics.
    BackBeginner

  • Deadlift from Blocks

    The Deadlift from Blocks is a variation of the conventional deadlift where the barbell is elevated on blocks, reducing the range of motion. This exercise targets the posterior chain, including the glutes, hamstrings, and lower back, while allowing for heavier lifting due to the shortened lift distance. It is particularly useful for improving lockout strength and addressing sticking points in the deadlift.
    GlutesIntermediate

  • 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.
    BackIntermediate

  • Inverted Shrug

    The Inverted Shrug is an exercise primarily targeting the trapezius muscles, particularly the lower traps. It involves hanging from a bar and using shoulder depression to lift your body slightly, engaging the upper back and shoulders. This exercise helps improve shoulder stability and posture.
    BackIntermediate

  • Powell Raise

    The Dumbbell Powell Raise is an isolation exercise targeting the rear deltoids, part of the shoulder muscle group. It is performed with a single dumbbell, focusing on shoulder stabilization and control. This exercise helps improve shoulder symmetry and posture by strengthening the often underdeveloped rear deltoids.
    ShouldersIntermediate

  • Resistance Band Assisted Narrow-Grip Pull-Up

    Resistance Band Assisted Narrow-Grip Pull-Up is an assisted vertical pull-up on a straight bar, with a resistance band offsetting part of bodyweight. It develops strength in the lats, biceps, and scapular control muscles while building toward unassisted pull-ups.
    BackBeginner