Back exercises

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  Triceps · Advanced

  Weighted Muscle-Up

  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.
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  Glutes · Intermediate

  Back Extension With Dumbbell

  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.
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  Back · Beginner

  Superman (Palms Down)

  A dynamic prone bodyweight exercise for the spinal extensors, glutes and supporting posterior-chain muscles. This demonstration combines palms facing the floor, a wider arm position and legs held together, distinguishing it from the palms-in variation.
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  Back · Intermediate

  Pendlay Row

  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.
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  Shoulders · Advanced

  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.
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  Back · Intermediate

  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.
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  Back · Intermediate

  Trap Bar Shrugs

  An exercise targeting the trapezius muscles, performed using a trap bar. This movement emphasizes the upper trapezius and helps improve shoulder stability and posture. The trap bar allows for a neutral grip, which can reduce strain on the wrists and shoulders compared to a straight barbell.
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  Back · Intermediate

  Lever High Row

  A machine pulling exercise with a high handle path. It emphasizes the upper back, lats, rear deltoids, and scapular control through a guided resistance path.
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  Back · Intermediate

  One-Arm Cable Row

  The Single Arm Chest Supported Row Cable is an isolation exercise targeting the upper back muscles, particularly the latissimus dorsi, rhomboids, and trapezius.
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  Back · Intermediate

  Cable Seated Row Neutral Grip

  A compound exercise that targets the muscles of the upper back, including the latissimus dorsi, rhomboids, and trapezius.
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  Back · Intermediate

  Barbell Rear Delt Row

  A bent-over barbell pull that emphasizes the rear deltoids, upper back, and trapezius. Its elbow path distinguishes it from a standard barbell row focused on the lats.
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  Back · Beginner

  Machine-Assisted Pull-Up (Partial Range)

  A vertical pulling exercise on a counterweight machine. This demonstration ends at a lower upper position than the related greater-range variation, while the assisted platform supports part of the bodyweight. The back and elbow flexors drive the pull.
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  Back · Intermediate

  Kettlebel Renegade Row

  The Kettlebell Renegade Row is a compound exercise that targets the back, shoulders, arms, and core. It combines a plank position with a rowing motion, enhancing stability and strength. This exercise is effective for improving balance and coordination while building upper body and core strength.
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  Back · Beginner

  Chest-Supported EZ-Bar Row

  A bilateral row performed against an incline bench with a bent EZ-type bar. The outward elbow path combines rear-shoulder work with scapular retraction while the bench supports the trunk.
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  Back · Intermediate

  Cable Reverse Grip Pulldown

  A vertical cable pull performed with an underhand grip. It trains the lats, biceps, and forearms while providing a distinct grip variation from an overhand pulldown.
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  Shoulders · Intermediate

  Trap Y Raise

  An isolation exercise targeting the trapezius muscles, particularly the lower and middle fibers, as well as the rear deltoids. It is performed with light weights to focus on muscle activation and improve shoulder stability and posture.
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  Legs · Intermediate

  Clean Squat

  A compound exercise that combines elements of the clean and the squat. It targets multiple muscle groups, including the quadriceps, hamstrings, glutes, core, and shoulders. This exercise enhances strength, power, and coordination.
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  Back · Intermediate

  Band High Anchor Wide Row

  An exercise targeting the upper back muscles, including the rhomboids, trapezius, and rear deltoids. It involves pulling a resistance band anchored at a high point towards your chest with elbows flared out, promoting scapular retraction and shoulder stability.
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  Back · Beginner

  Lat Pulldown Machine

  Designed to target the latissimus dorsi muscles in the back, along with secondary engagement of the biceps, shoulders, and upper back. It is a seated exercise where you pull a bar down towards your chest, simulating a pull-up motion.
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  Back · Intermediate

  Barbell Reverse Grip Bent Over Row

  A compound exercise targeting the upper back, lats, and biceps. It involves pulling a barbell towards the torso while bent over with a supinated (palms facing up) grip. This variation emphasizes the biceps and lower lats more than the traditional bent-over row.
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  Core · Advanced

  Flag

  An advanced sideways bodyweight hold on a vertical pole with the body and joined legs extended horizontally. The upper and lower arms provide opposing support while the trunk resists sideways bending and rotation.
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  Back · Intermediate

  Barbell Shoulder Shrug

  An isolation exercise targeting the trapezius muscles. It involves lifting the shoulders towards the ears while holding a barbell, effectively engaging the upper back and neck muscles. This exercise is essential for building strength and mass in the upper trapezius region.
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  Back · Beginner

  Cable Close Grip Lat Pulldown

  An upper body exercise that primarily targets the latissimus dorsi muscles, while also engaging the biceps, rhomboids, and trapezius. This exercise is performed using a cable machine with a close grip handle attachment, allowing for a focused contraction of the back muscles.
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  Legs · Advanced

  Kettelbell Clean

  The Kettlebell Clean is a dynamic exercise that involves lifting a kettlebell from the ground to the rack position in one fluid motion. It is designed to improve strength, power, and coordination, primarily targeting the posterior chain, shoulders, and core muscles.

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.