Back exercises

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  Back · Intermediate

  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.
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  Full body · Beginner

  Ski Ergometer

  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.
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  Back · Intermediate

  Neck Curl

  An isolation exercise targeting the neck flexor muscles, primarily the sternocleidomastoid.
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  Glutes · Intermediate

  Back Extension

  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.
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  Back · Intermediate

  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.
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  Back · Intermediate

  Alternate Renegade Row

  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.
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  Chest · Beginner

  World’s Greatest Stretch

  The World's Greatest Stretch is a dynamic exercise that targets multiple muscle groups, enhancing flexibility, mobility, and overall functional movement. It is particularly effective for warming up the body before a workout, focusing on the hips, hamstrings, thoracic spine, and shoulders.
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  Rear shoulders · Intermediate

  Ring Face Pull

  A bodyweight pulling exercise performed on gymnastic rings with the feet grounded and the body leaning backward. The face-height pull combines outward elbow movement, shoulder rotation and scapular retraction for the rear shoulders and upper back.
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  Back · Intermediate

  Seal Row

  A strength training exercise targeting the upper back, specifically the rhomboids, traps, and rear deltoids. It is performed lying face down on a bench with weights, typically dumbbells or a barbell, pulled towards the chest. This exercise helps improve posture and enhances upper body strength.
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  Back · Beginner

  Rowing Machine

  The rowing machine, also known as an ergometer, is a cardiovascular and strength training device that simulates the action of watercraft rowing.
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  Back · Intermediate

  Rings Pull-Up

  The Rings Pull Up is a bodyweight exercise performed using gymnastic rings. It primarily targets the muscles of the upper back, biceps, and shoulders, while also engaging the core for stabilization. This exercise enhances grip strength and improves overall upper body strength and coordination.
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  Legs · Intermediate

  Trap Bar Deadlift

  A bilateral floor lift performed inside a hexagonal bar with neutral-grip handles beside the body. In the selected knee-flexed setup, the quadriceps and gluteal muscles extend the knees and hips to standing while the trunk and grip support the load.
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  Chest · Beginner

  Kneeling Back Rotation Stretch

  A mobility exercise designed to improve thoracic spine rotation and enhance flexibility in the upper back. It is particularly beneficial for individuals looking to increase range of motion and reduce stiffness in the back, shoulders, and neck.
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  Biceps · Intermediate

  Weighted Chin Up

  A vertical pulling exercise with an underhand grip and resistance added to bodyweight. It trains the lats, biceps, and upper back and provides a load progression from an unweighted chin-up.
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  Back · Beginner

  Band Pulldown Behind Neck

  The 'Band Pull Down Behind Neck' exercise targets the upper back muscles, particularly the latissimus dorsi, rhomboids, and trapezius.
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  Back · Beginner

  Chest Supported Machine Row

  The Chest Supported Row Machine is designed to target the muscles of the upper back, including the rhomboids, trapezius, and latissimus dorsi, while minimizing strain on the lower back. This machine provides support for the chest, allowing for a more isolated and controlled rowing motion.
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  Back · Intermediate

  Dip Shrugs

  An upper body exercise targeting the trapezius muscles and shoulders. This movement involves a shrugging motion while supporting your body weight on parallel bars, enhancing shoulder stability and strength.
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  Back · Intermediate

  Smith Shoulder Shrug

  An isolation exercise targeting the trapezius muscles. Utilizing the Smith machine provides a controlled environment, allowing for a focus on muscle contraction and minimizing the risk of injury. This exercise is ideal for building strength and size in the upper back and neck area.
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  Shoulders · Advanced

  Kettlebell Clean and Jerk

  A dynamic, full-body exercise that combines strength, power, and endurance.
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  Back · Advanced

  Prone Swimmer

  A bodyweight exercise that targets the muscles of the upper back, shoulders, and core. It mimics the swimming motion while lying face down, enhancing shoulder mobility and stability. This exercise is beneficial for improving posture and strengthening the posterior chain.
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  Back · Intermediate

  Pull-Up Neutral Grip

  A compound upper body exercise targeting the back, shoulders, and arms. It involves pulling your body up using a bar with palms facing each other, which reduces strain on the shoulders and wrists compared to other pull-up variations.
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  Back · Intermediate

  Lever Low Row

  A strength training exercise targeting the muscles of the back, specifically the latissimus dorsi, rhomboids, and trapezius. This exercise is performed using a lever machine designed to simulate the rowing motion, providing a controlled environment to focus on muscle contraction and form.
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  Shoulders · Intermediate

  Dumbbell Upright Row

  A standing bilateral pull with two dumbbells held in front of the body. It trains shoulder abduction and scapular elevation, with emphasis on the side deltoids and upper trapezius.
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  Back · Intermediate

  Australian Pull-Up Underhand Grip

  The Australian Pull-Up Underhand Grip, also known as an inverted row with a supine grip, is a bodyweight exercise targeting the upper back, biceps, and forearms.

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.