Back exercises

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  Back · Advanced

  Front Lever

  An advanced static horizontal-body hold using both hands on fixed raised station handles. The back and shoulder muscles sustain the lever while the trunk and hips maintain a straight suspended body.
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  Back · Beginner

  Dumbbell Incline Chest Supported Lateral Raises

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

  Deadlift from Blocks

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

  Inverted Shrug

  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.
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  Shoulders · Intermediate

  Powell Raise

  The Dumbbell Powell Raise is an isolation exercise targeting the rear deltoids, part of the shoulder muscle group.
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  Back · Beginner

  Resistance Band Assisted Narrow-Grip Pull-Up

  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.
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  Legs · Intermediate

  Jefferson Curl

  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.
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  Glutes · Beginner

  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.
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  Back · Intermediate

  Barbell Incline Wide Grip Row

  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.
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  Back · Beginner

  Cable Shrug

  A standing shoulder-elevation exercise using a short straight bar attached to a low cable pulley. The shoulders raise and lower the load while the elbows remain nearly straight, targeting the upper trapezius rather than an upright-row pulling action.
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  Back · Intermediate

  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.
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  Legs · Advanced

  Assault Air Bike

  A high-intensity cardio machine that combines the benefits of cycling and upper body workouts.
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  Back · Advanced

  Back Lever

  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.
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  Back · Intermediate

  Close Grip Landmine Row

  A compound exercise targeting the upper back, specifically the rhomboids, trapezius, and latissimus dorsi, while also engaging the biceps and forearms.
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  Legs · Advanced

  Clean and Jerk

  A two-part Olympic weightlifting exercise that involves lifting a barbell from the floor to an overhead position.
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  Back · Intermediate

  Narrow Grip Australian Pull-Up With Rings

  A bodyweight exercise that targets the upper back, biceps, and forearms.
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  Back · Beginner

  Kneeling Cable Lat Pulldown

  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.
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  Back · Beginner

  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.
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  Back · Intermediate

  Cable Seated Supine Grip Row

  A seated cable row performed with an underhand grip. It develops the lats, rhomboids, trapezius, and biceps with a distinct palm-up hand position.
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  Back · Intermediate

  Dumbbell Pullover with Legs Raised

  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.
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  Triceps · Advanced

  Muscle-up

  An advanced compound exercise that combines a pull-up with a dip, requiring significant upper body strength and coordination.
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  Back · Beginner

  Lever Back Extension

  A seated resistance-machine exercise for the spinal extensors. The demonstrated machine guides a short range of trunk extension with the pelvis supported, rather than the longer-range neutral-spine or rounded-back variations.
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  Back · Intermediate

  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.

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.