Back exercises

• 

  Back · Beginner

  One-Arm Band Kneeling Lat Pulldown

  An isolation exercise targeting the latissimus dorsi muscles. It involves using a resistance band to simulate the motion of a lat pulldown while in a kneeling position, allowing for unilateral training and improved muscle engagement.
• 

  Back · Intermediate

  One-Arm Landmine Bent Over Row

  A unilateral back exercise using the loaded end of an anchored barbell. The bent-over position and thigh-supported free hand allow the working arm to pull while the trunk resists rotation.
• 

  Back · Intermediate

  Cable Thibaudeau Kayak Row

  A cable back exercise that uses an alternating pulling pattern resembling a kayak stroke. It develops the lats, upper back, biceps, and coordinated trunk control.
• 

  Legs · Advanced

  Snatch Pull

  An explosive barbell exercise that develops the pulling phase of the snatch without an overhead catch. It combines leg and hip extension with upper-back work to train force production and coordination for Olympic weightlifting.
• 

  Back · Beginner

  Standing Side Lat Stretch

  A flexibility exercise targeting the latissimus dorsi muscles, which are located on the sides of the back. This stretch helps improve range of motion in the shoulders and upper back, and can aid in reducing muscle tightness and enhancing overall posture.
• 

  Back · Intermediate

  Seated Dumbbell Shrugs

  The Seated Dumbbell Shrug is an isolation exercise targeting the trapezius muscles. It involves lifting the shoulders towards the ears while holding dumbbells, performed in a seated position to minimize lower body involvement and focus on the upper back.
• 

  Back · Intermediate

  L Pull-Up

  An advanced bodyweight exercise that combines a pull-up with an isometric hold in an L-sit position. This exercise targets the upper back, biceps, core, and hip flexors, demanding significant strength and stability.
• 

  Legs · Advanced

  Hang Power Clean

  A dynamic weightlifting exercise that primarily targets the muscles of the posterior chain, including the hamstrings, glutes, and lower back, as well as the shoulders and arms. It involves lifting a barbell from a hanging position to the shoulders in one explosive movement.
• 

  Chest · Intermediate

  Barbell Pullover

  A shoulder-extension exercise performed with a barbell while lying lengthwise on a flat bench. Its overhead arc loads the chest and latissimus dorsi while the elbows maintain a small bend.
• 

  Back · Intermediate

  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.
• 

  Shoulders · Beginner

  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.
• 

  Back · Intermediate

  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.
• 

  Legs · Intermediate

  Single-Leg Deadlift

  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.
• 

  Back · Beginner

  Wide Grip Lat Pulldown

  A compound exercise primarily targeting the latissimus dorsi muscles in the back.
• 

  Shoulders · Intermediate

  Barbell Wide-Grip Upright Row

  A standing barbell exercise for the shoulders and upper back. Its wide overhand grip distinguishes this variation from the medium- and extra-wide-grip demonstrations in the same family.
• 

  Back · Intermediate

  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.
• 

  Shoulders · Intermediate

  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.
• 

  Back · Beginner

  Machine Pullover

  A strength training exercise targeting the latissimus dorsi, pectoralis major, and serratus anterior muscles.
• 

  Back · Intermediate

  Dumbbell Bent Over Row

  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.
• 

  Back · Intermediate

  Barbell Shrug Behind The Back

  A standing shoulder-elevation exercise with a barbell held behind the thighs. It primarily trains the upper trapezius, while the hands and trunk maintain the load and standing position.
• 

  Back · Intermediate

  Incline Bench Dumbbell Wide Row

  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.
• 

  Back · Intermediate

  T-Bar Bent Over Row

  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.
• 

  Rear shoulders · Intermediate

  Lying Cable Face Pull

  A rope-cable exercise for the rear shoulders and scapular muscles. Supine bench support limits trunk sway while the high cable provides resistance through the pull toward the face.
• 

  Shoulders · Intermediate

  Kettlebell Around the Head Rotation

  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.

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.