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.

  • Jefferson Curl

    The Jefferson Curl is a mobility and flexibility exercise targeting the posterior chain, particularly the hamstrings, lower back, and spinal erectors. It involves a controlled, weighted spinal flexion from a standing position, promoting spinal articulation and flexibility.
    LegsIntermediate

  • Child’s Pose

    Child’s Pose, or Balasana, is a resting yoga posture that gently stretches the hips, thighs, and ankles while calming the mind and relieving stress. It is often used as a counterpose to more strenuous exercises or as a resting position during a workout.
    GlutesBeginner

  • Barbell Incline Wide Grip Row

    The Barbell Incline Wide Grip Row is a compound exercise targeting the upper back, specifically the rhomboids, trapezius, and rear deltoids. It also engages the biceps and forearms as secondary muscles. This exercise is performed on an incline bench to emphasize the upper portion of the back.
    BackIntermediate

  • Cable Shrug

    Cable shrugs are an isolation exercise targeting the trapezius muscles. This exercise uses a cable machine to provide constant tension throughout the movement, effectively engaging the upper back and shoulders. It is ideal for building strength and size in the trapezius muscles.
    BackIntermediate

  • One-Arm Seated Row

    The Single Arm Seated Row is an isolation exercise targeting the latissimus dorsi, rhomboids, and trapezius muscles. It is performed using a cable machine with a single handle attachment, allowing for unilateral training to correct muscle imbalances and enhance muscle engagement.
    BackIntermediate

  • Assault Air Bike

    The Assault Air Bike is a high-intensity cardio machine that combines the benefits of cycling and upper body workouts. It uses air resistance, which increases with the speed and power of your pedaling, providing a scalable workout suitable for all fitness levels. The bike features moving handlebars, allowing for a full-body workout that engages both the lower and upper body muscles.
    LegsAdvanced

  • Back Lever

    Back Lever is an advanced calisthenics isometric hold on a bar or rings, with the body held horizontally facing the floor. It develops straight-arm pulling strength, shoulder control, and trunk tension.
    BackAdvanced

  • Close Grip Landmine Row

    The Close Grip Landmine Row is a compound exercise targeting the upper back, specifically the rhomboids, trapezius, and latissimus dorsi, while also engaging the biceps and forearms. This exercise utilizes a landmine setup, which involves a barbell anchored at one end, allowing for a unique range of motion and increased stability.
    BackIntermediate

  • Clean and Jerk

    The Clean and Jerk is a two-part Olympic weightlifting exercise that involves lifting a barbell from the floor to an overhead position. It combines strength, power, coordination, and technique, making it a comprehensive full-body workout. The exercise is divided into two phases: the Clean, where the barbell is lifted from the floor to the shoulders, and the Jerk, where the barbell is driven overhead.
    LegsAdvanced

  • Narrow Grip Australian Pull-Up With Rings

    The Narrow Grip Australian Pull-Up With Rings is a bodyweight exercise that targets the upper back, biceps, and forearms. It involves pulling your body towards rings while maintaining a narrow grip, emphasizing the engagement of the upper back muscles and arms. This exercise is performed with the body in a horizontal position, making it an effective way to build strength and improve stability in the upper body.
    BackIntermediate

  • Single Leg Dumbbell Deadlift

    The Single Leg Dumbbell Deadlift is a unilateral exercise targeting the hamstrings, glutes, and core. It enhances balance, stability, and coordination while improving lower body strength. This exercise requires a dumbbell and focuses on maintaining proper form to prevent injury.
    LegsIntermediate

  • Kneeling Cable Lat Pulldown

    The Kneeling Cable Lat Pulldown is a compound exercise targeting the latissimus dorsi muscles, along with secondary activation of the biceps, rhomboids, and trapezius. This exercise is performed using a cable machine and requires a kneeling position to enhance core stability and isolate the back muscles more effectively.
    BackBeginner

  • Straight-Arm Lat Pulldown

    The Straight Arm Pulldown is an isolation exercise targeting the latissimus dorsi muscles. It involves pulling a cable bar down with straight arms, focusing on the back muscles without engaging the biceps. This exercise helps in developing a wider back and improving upper body strength.
    BackBeginner

  • Cable Seated Supine Grip Row

    Cable Seated Supine Grip Row is a seated cable row performed with an underhand grip. It develops the lats, rhomboids, trapezius, and biceps with a distinct palm-up hand position.
    BackIntermediate

  • Dumbbell Pullover with Legs Raised

    The Dumbbell Pullover with Legs Raised is an advanced exercise targeting the chest, lats, and core. By raising the legs, you engage the abdominal muscles more intensely, providing a comprehensive upper body workout. This exercise also enhances shoulder mobility and stability.
    BackIntermediate

  • Muscle-up

    The muscle-up is an advanced compound exercise that combines a pull-up with a dip, requiring significant upper body strength and coordination. It primarily targets the latissimus dorsi, biceps, triceps, pectorals, and core muscles. The exercise begins with a pull-up motion to get the chin above the bar, followed by a transition to a dip position to push the body above the bar.
    TricepsAdvanced

  • Lever Back Extension

    The Lever Back Extension is a strength training exercise targeting the lower back muscles, specifically the erector spinae. It is performed using a lever machine designed to support the body while allowing controlled extension of the spine. This exercise helps improve posture, enhance core stability, and strengthen the lower back.
    BackBeginner

  • Seated Cable Low Row Neutral Grip

    The Cable Low Seated Row Close Bar is a compound exercise targeting the muscles of the back, specifically the latissimus dorsi, rhomboids, and trapezius. It also engages the biceps and forearms as secondary muscles. This exercise is performed using a cable machine with a close-grip attachment, allowing for a full range of motion and effective muscle contraction.
    BackIntermediate

  • Weighted Muscle-Up

    The Weighted Muscle-Up is an advanced compound exercise that combines a pull-up and a dip, performed with additional weight. It targets the upper body, primarily engaging the latissimus dorsi, biceps, triceps, chest, shoulders, and core muscles. This exercise requires significant strength, coordination, and technique.
    TricepsAdvanced

  • Back Extension With Dumbbell

    The Back Extension With Dumbbell is an exercise targeting the lower back muscles, specifically the erector spinae. It also engages the glutes and hamstrings. This exercise helps improve posture and strengthen the posterior chain.
    GlutesIntermediate

  • Superman

    Superman is a prone bodyweight exercise involving a coordinated lift of the arms and legs. It engages the spinal extensors, glutes, and muscles around the shoulders as part of posterior-chain and trunk-control training.
    LegsAdvanced

  • Pendlay Row

    The Pendlay Row is a barbell exercise that targets the upper back, lats, and traps. It emphasizes strict form and explosive power from a dead stop position, making it an effective movement for building strength and muscle mass in the back.
    BackIntermediate

  • Dumbbell Snatch

    The one-arm dumbbell snatch is a dynamic, full-body exercise that primarily targets the shoulders, back, and legs. It enhances power, coordination, and explosiveness by involving multiple muscle groups in a single, fluid motion.
    ShouldersAdvanced

  • Inverted Row (Australian)

    The Inverted Row, also known as the Australian Pull-Up, is a bodyweight exercise that targets the upper back, shoulders, and biceps. It involves pulling your chest towards a bar while your body is suspended horizontally beneath it. This exercise is effective for building strength and improving posture.
    BackIntermediate