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.

  • Barbell Pullover

    The barbell pullover is a compound exercise that primarily targets the chest and latissimus dorsi, while also engaging the triceps, shoulders, and core. It is performed lying on a bench with a barbell held above the chest, then lowering it behind the head in an arc motion.
    ChestIntermediate

  • Dumbbell Shoulder Shrugs

    Dumbbell Shoulder Shrugs target the trapezius muscles, which are located at the upper back and neck. This exercise helps in building strength and mass in the upper trapezius, improving posture and shoulder stability.
    BackIntermediate

  • Machine Reverse Flyes

    Machine Reverse Flyes target the posterior deltoids, upper back, and trapezius muscles. This exercise is performed using a reverse fly machine, which provides stability and isolates the rear shoulder muscles effectively. It's ideal for improving shoulder strength and posture.
    ShouldersBeginner

  • Frog Planche

    The Frog Planche is an advanced bodyweight exercise that focuses on building strength and balance in the upper body and core. It involves supporting the body parallel to the ground with only the hands, while the knees rest on the elbows. This exercise targets the shoulders, chest, triceps, and core muscles, enhancing stability and control.
    TricepsAdvanced

  • Dumbbell Seal Row

    The Dumbbell Lying Row on Rack is an upper body exercise targeting the back muscles, particularly the lats, rhomboids, and traps. This exercise involves lying face down on an elevated bench or rack while pulling dumbbells towards your torso, promoting muscle growth and strength in the upper back.
    BackIntermediate

  • Single-Leg Deadlift

    The Single-Leg Deadlift is a unilateral exercise that targets the hamstrings, glutes, and core. It enhances balance, stability, and coordination while also improving lower body strength. This exercise can be performed with bodyweight, dumbbells, or kettlebells.
    LegsIntermediate

  • Wide Grip Lat Pulldown

    The Wide Grip Lat Pulldown is a compound exercise primarily targeting the latissimus dorsi muscles in the back. It also engages the biceps, forearms, and shoulders. This exercise is performed using a cable machine with a wide bar attachment, allowing for a greater range of motion and increased muscle activation in the upper back.
    BackBeginner

  • T-Bar Chest Suported Row

    The T-Bar Chest Supported Row is a compound back exercise targeting the middle and upper back muscles, including the rhomboids, trapezius, and latissimus dorsi. It minimizes lower back strain by providing chest support, allowing for heavier lifting with proper form.
    BackIntermediate

  • Medicine Ball Slam

    The slam ball exercise is a dynamic, full-body workout that primarily targets the core, shoulders, and legs. It involves lifting a weighted ball overhead and forcefully slamming it to the ground, engaging multiple muscle groups and enhancing power, coordination, and cardiovascular endurance.
    ShouldersIntermediate

  • Machine Pullover

    The Machine Pullover is a strength training exercise targeting the latissimus dorsi, pectoralis major, and serratus anterior muscles. It is performed using a specialized machine that provides a guided path of motion, allowing for controlled and isolated muscle engagement. This exercise is beneficial for developing upper body strength and enhancing the width of the back.
    BackBeginner

  • Dumbbell Bent Over Row

    The Dumbbell Bent Over Row is a compound exercise targeting the upper back, shoulders, and arms. It involves bending at the hips while keeping the back straight and pulling dumbbells towards the torso, engaging multiple muscle groups including the latissimus dorsi, rhomboids, trapezius, and biceps.
    BackIntermediate

  • Barbell Shrug Behind The Back

    The Barbell Shrug Behind The Back is an exercise targeting the trapezius muscles, specifically focusing on the upper traps. This exercise involves holding a barbell behind your back and shrugging your shoulders upward, which helps in building strength and size in the upper back and neck area.
    BackIntermediate

  • Incline Bench Dumbbell Wide Row

    The Incline Bench Dumbbell Wide Row is an upper body exercise targeting the upper back, shoulders, and biceps. It involves pulling dumbbells towards your torso while lying face down on an incline bench, emphasizing the rear deltoids, rhomboids, and trapezius muscles. This exercise helps improve posture and upper back strength.
    BackIntermediate

  • T-Bar Bent Over Row

    The T-Bar Bent Over Row is a compound exercise targeting the muscles of the back, including the latissimus dorsi, rhomboids, and trapezius. It also engages the biceps and core for stabilization. This exercise is performed using a T-bar row machine or a barbell with a landmine attachment.
    BackIntermediate

  • Kettlebell Around the Head Rotation

    The Kettlebell Around the Head Rotation is a dynamic exercise that targets the shoulders, core, and upper back. It involves rotating a kettlebell around your head in a controlled manner, enhancing shoulder mobility and stability while engaging the core muscles.
    ShouldersIntermediate

  • Suspension Inverted Row

    The Suspension Inverted Row is a bodyweight exercise that targets the upper back, shoulders, and biceps. It utilizes suspension straps to allow for a customizable angle of resistance, making it suitable for various fitness levels. This exercise helps improve posture, upper body strength, and muscular endurance.
    BackIntermediate

  • Band Bent Over Lat Pulldown

    Band Bent Over Lat Pulldown is a resistance-band back exercise that uses a hinged torso position to create a vertical-pull pattern. It focuses on the latissimus dorsi while the trunk provides support.
    BackBeginner

  • Gorilla Row

    The Gorilla Row is a unilateral back exercise that targets the latissimus dorsi, rhomboids, and traps while also engaging the core. It is performed with dumbbells and involves a bent-over stance, mimicking the posture of a gorilla. This exercise helps in building strength and stability in the upper back and shoulders.
    BackIntermediate

  • Wide Grip Chest Supported Row

    The Wide Grip Chest Supported Row is a strength training exercise targeting the upper back, specifically the latissimus dorsi, rhomboids, and trapezius muscles. It involves pulling a weight towards the chest while maintaining a wide grip on the handles, with the chest supported on an inclined bench to minimize lower back strain.
    BackIntermediate

  • Machine Shrugs

    Machine Shrugs target the trapezius muscles, primarily focusing on the upper traps. This exercise is performed using a shrug machine, which provides stability and allows for controlled movement. It is effective for building strength and size in the upper back and improving posture.
    BackBeginner

  • Planche Dips

    Planche Dips are an advanced bodyweight exercise that combines elements of the planche hold and dip movement. This exercise primarily targets the chest, shoulders, triceps, and core muscles. It requires significant upper body strength, balance, and coordination.
    ChestAdvanced

  • Bent Over Kettlebell Row

    The Bent Over Kettlebell Row is a compound exercise targeting the upper back, shoulders, and arms. It involves pulling a kettlebell towards your torso while maintaining a bent-over position, engaging the core for stability and balance.
    BackIntermediate

  • Standing Downward Dog

    The Standing Downward Dog is a variation of the traditional Downward Dog yoga pose, performed while standing. It primarily targets the shoulders, hamstrings, calves, and back muscles, promoting flexibility and strength. This exercise is beneficial for improving posture and relieving tension in the upper body.
    ChestBeginner

  • Cable Lat Pulldown

    The Cable Lat Pulldown is a compound exercise targeting the latissimus dorsi muscles, along with secondary engagement of the biceps, rhomboids, and trapezius. It is performed using a cable machine with an overhead pulley and a wide bar attachment, primarily focusing on developing upper back strength and width.
    BackBeginner