Back exercises

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  Back · Intermediate

  Suspension Inverted Row

  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.
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  Chest · Intermediate

  Cobra Push-Up (Plank to Cobra)

  Combines a push-up support with a transition into a chest-raised, trunk-extended position. The body lowers through elbow flexion, changes position through the torso and pelvis, and returns to the raised support position.
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  Back · Beginner

  Band Bent Over Lat Pulldown

  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.
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  Back · Intermediate

  Gorilla Row

  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.
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  Back · Intermediate

  Wide Grip Chest Supported Row

  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.
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  Shoulders · Intermediate

  Cable Upright Row

  A standing shoulder and upper-back exercise using a narrow overhand grip on a short bar attached to a low pulley. The upward pull combines shoulder abduction and scapular elevation with elbow flexion.
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  Back · Beginner

  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.
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  Chest · Advanced

  Planche Dips

  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.
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  Back · Intermediate

  Bent Over Kettlebell Row

  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.
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  Chest · Beginner

  Standing Downward Dog

  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.
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  Back · Beginner

  Cable Lat Pulldown

  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.
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  Back · Advanced

  Front Lever Pull-Up

  Front Lever Pull Ups are an advanced calisthenics exercise that targets the lats, core, and shoulders.
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  Back · Intermediate

  One-Arm Low Cable Seated Row

  The Single Arm Low Cable Seated Row is an isolation exercise targeting the latissimus dorsi, rhomboids, and biceps. It involves pulling a cable handle towards your torso while seated, focusing on unilateral muscle engagement and improving muscular balance.
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  Back · Beginner

  Cable Neutral Grip Lat Pulldown

  A vertical cable pull performed with a neutral-grip attachment. It develops the lats, biceps, and upper back while using a palm-facing hand position.
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  Legs · Advanced

  Power Clean

  A dynamic, full-body exercise that primarily targets the muscles of the posterior chain, including the glutes, hamstrings, and lower back, while also engaging the shoulders, traps, and core.
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  Biceps · Advanced

  Ring Muscle Up

  An advanced gymnastic movement that combines a pull-up with a dip, performed on gymnastic rings. It requires significant upper body strength, coordination, and technique. The exercise targets the shoulders, chest, triceps, and core muscles, making it a comprehensive upper body workout.
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  Back · Beginner

  One-Arm Chest Supported Row Machine

  The Single Arm Chest Supported Row Machine is a strength training exercise that targets the upper back muscles, particularly the latissimus dorsi, rhomboids, and trapezius.
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  Back · Intermediate

  Dumbbell Kelso Shrugs

  The Dumbbell Kelso Shrug is an isolation exercise targeting the trapezius muscles, specifically the middle and lower fibers. It involves a horizontal shrugging motion performed while lying face down on an incline bench, allowing for a greater range of motion and focus on scapular retraction.
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  Back · Beginner

  One-Arm Straight-Arm Cable Lat Pulldown

  The Straight One Arm Cable Pulldown targets the latissimus dorsi, teres major, and other muscles of the back. This exercise is performed using a cable machine with a single handle attachment, allowing for unilateral training and improved muscle symmetry.
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  Back · Intermediate

  Barbell Bent Over Row From Pin

  Starts every repetition from a dead stop, with the bar resting on safety pins set around knee height in a power rack.
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  Back · Intermediate

  Suspension Row

  A bodyweight exercise performed using suspension straps. It targets the muscles of the upper back, including the rhomboids, trapezius, and latissimus dorsi, as well as the biceps and core. This exercise enhances upper body strength, stability, and posture.
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  Legs · Intermediate

  Deadlift

  A compound exercise that targets multiple muscle groups, primarily the posterior chain, including the glutes, hamstrings, lower back, and traps. It is a fundamental strength training movement that involves lifting a loaded barbell from the ground to hip level while maintaining a neutral spine.
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  Back · Intermediate

  Wide-Grip Pull-Up on Angled Handles

  A bodyweight vertical pull-up on a multi-grip station. The outer angled handles change hand and wrist position compared with a straight bar while keeping the focus on back strength, biceps, and scapular control.
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  Back · Intermediate

  Chin-Up

  An unassisted bodyweight pull on a horizontal bar with the palms facing the body and hands approximately shoulder-width apart. The body rises from a near-straight-arm hang until the chin reaches bar level, combining shoulder movement with elbow flexion to train the back and arm flexors.

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.