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.

  • Trap Bar Shrugs

    Trap Bar Shrugs are 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.
    BackIntermediate

  • Lever High Row

    Lever High Row is 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.
    BackIntermediate

  • 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. This exercise is performed using a cable machine with a bench set at an incline to support the chest, allowing for a focused contraction of the back muscles while minimizing strain on the lower back.
    BackIntermediate

  • Cable Seated Row Neutral Grip

    The Cable Seated Row Neutral Grip is a compound exercise that targets the muscles of the upper back, including 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 neutral grip attachment, allowing for a natural hand position that reduces strain on the wrists.
    BackIntermediate

  • Barbell Rear Delt Row

    Barbell Rear Delt Row is 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.
    BackIntermediate

  • Assisted Pull-Up

    Assisted Pull-Up is a machine-supported vertical pull-up that counterbalances part of bodyweight. It develops the back, biceps, and scapular control needed for unassisted pull-ups.
    BackBeginner

  • 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.
    BackIntermediate

  • Incline Chest Supported Barbell Row

    The Barbell Incline Row on Bench is a compound exercise targeting the upper back, primarily the rhomboids, trapezius, and rear deltoids. It also engages the biceps and forearms as secondary muscles. This exercise is performed on an incline bench, which helps isolate the upper back muscles more effectively than a flat bench row.
    BackIntermediate

  • Cable Reverse Grip Pulldown

    Cable Reverse Grip Pulldown is 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.
    BackIntermediate

  • Trap Y Raise

    The Trap Y Raise is 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.
    ShouldersIntermediate

  • Clean Squat

    The Clean Squat is 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.
    LegsIntermediate

  • Band High Anchor Wide Row

    The Band High Anchor Wide Row is 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.
    BackIntermediate

  • Lat Pulldown Machine

    The Lat Pulldown Machine is 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.
    BackBeginner

  • Barbell Reverse Grip Bent Over Row

    The Barbell Reverse Grip Bent Over Row is 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.
    BackIntermediate

  • Flag

    The Flag, also known as the Human Flag, is an advanced bodyweight exercise that requires significant strength, balance, and core stability. It involves holding the body horizontally while gripping a vertical pole or similar structure. This exercise primarily targets the obliques, shoulders, and lats, while also engaging the entire core and stabilizing muscles.
    BackAdvanced

  • Barbell Shoulder Shrug

    The Barbell Shoulder Shrug is 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.
    BackIntermediate

  • Cable Close Grip Lat Pulldown

    The Cable Close Grip Lat Pulldown is 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.
    BackBeginner

  • 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.
    LegsAdvanced

  • Dumbbell Neutral Grip Incline Bench Row

    The Dumbbell Hammer Grip Incline Bench Row is an upper body exercise targeting the back muscles, specifically the latissimus dorsi, rhomboids, and trapezius. It also engages the biceps and forearms due to the hammer grip. This exercise is performed on an incline bench, which helps isolate the back muscles by minimizing lower body involvement.
    BackIntermediate

  • Ski Ergometer

    Ski Ergometer is a full-body cardiovascular exercise on a ski-erg machine that simulates the double-pole action of cross-country skiing. It combines repeated upper-body pulling with hip and trunk involvement for conditioning work.
    Full bodyBeginner

  • Neck Curl

    The neck curl is an isolation exercise targeting the neck flexor muscles, primarily the sternocleidomastoid. It helps in strengthening the neck, improving posture, and enhancing overall neck stability. This exercise is typically performed lying on a bench or flat surface with controlled movements to ensure safety and effectiveness.
    BackIntermediate

  • Back Extension

    The Back Extension exercise targets the lower back muscles, specifically the erector spinae. It also engages the glutes and hamstrings. This exercise is typically performed on a hyperextension bench or Roman chair, allowing for controlled extension and flexion of the spine.
    GlutesIntermediate

  • One-Arm High Row Cable

    The Cable Single Arm High Row is an isolation exercise targeting the upper back, specifically the latissimus dorsi, rhomboids, and trapezius muscles. This exercise also engages the biceps and forearms as secondary muscles. It is performed using a cable machine with a single handle attachment, allowing for unilateral training to address muscle imbalances.
    BackIntermediate

  • Alternate Renegade Row

    The Alternate Renegade Row is a compound exercise that targets the back, shoulders, and core. It involves performing a rowing motion while in a plank position, alternating arms to engage stabilizing muscles and improve balance and coordination.
    BackIntermediate