Back exercises

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  Back · Intermediate

  Wide Grip Rear Pull-Up

  A bodyweight vertical pull in which the bar passes behind the head rather than in front of the face. It trains the back and elbow flexors and differs from a standard pull-up in its shoulder and neck positioning requirements.
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  Legs · Advanced

  Snatch

  A dynamic Olympic weightlifting exercise that involves lifting a barbell from the ground to overhead in one continuous motion. It requires a combination of strength, speed, flexibility, and technique. The movement is divided into several phases: the first pull, transition, second pull, and catch.
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  Back · Intermediate

  Cable Wide Grip Behind Neck Pulldown

  An upper body exercise targeting the latissimus dorsi, trapezius, and rhomboids. It involves pulling a cable bar down behind the neck while seated, emphasizing the upper back and shoulder muscles.
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  Back · Beginner

  Rope Straight-Arm Lat Pulldown

  The Standing Cable Straight Arm Pulldown is an isolation exercise targeting the latissimus dorsi muscles.
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  Back · Intermediate

  Seated Cable Row

  The Cable Low Seated Row is a compound exercise targeting the muscles of the upper back, including the latissimus dorsi, rhomboids, trapezius, and biceps. It involves pulling a weighted cable handle towards the torso while seated, emphasizing back muscle engagement and posture.
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  Back · Intermediate

  Seated Cable Wide Grip Row

  The Wide Grip Seated Row is a strength training exercise targeting the upper back muscles, including the latissimus dorsi, rhomboids, and trapezius.
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  Back · Intermediate

  One-Arm Cable Low Row

  The Single Arm Cable Row is an isolation exercise targeting the latissimus dorsi, rhomboids, and trapezius muscles.
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  Legs · Advanced

  Deficit Deadlift

  A variation of the conventional deadlift performed while standing on an elevated surface, typically 1-3 inches high.
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  Back · Intermediate

  Barbell Bent-Over Row (Near-Horizontal Torso)

  A barbell pulling exercise performed from a hip hinge. In this variation the torso stays closer to horizontal than in the related raised-torso row. The back and elbow flexors pull the bar while the trunk maintains the hinged position.
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  Back · Intermediate

  Close-Grip Pull-Up

  A bodyweight vertical pull-up on a straight bar with a narrow overhand grip. It builds back, biceps, and grip strength, while the narrow hand position makes it distinct from medium- and wide-grip pull-ups.
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  Back · Intermediate

  One-Arm Dumbbell Bent Over Scapula Row

  Targets the upper back muscles, particularly the scapular retractors and stabilizers. This exercise helps improve posture and shoulder stability by focusing on the movement of the scapulae. It is performed with one arm at a time, allowing for greater focus on each side of the body.
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  Back · Intermediate

  Weighted Pull-Up

  A bodyweight vertical pull with added external resistance. It trains the lats, upper back, elbow flexors, and grip, allowing pull-up strength to progress through additional load.
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  Back · Intermediate

  Pull-Up

  A compound upper-body exercise that primarily targets the latissimus dorsi muscles in the back, along with the biceps, forearms, shoulders, and core. It involves pulling your body up towards a bar until your chin is above it, using an overhand grip.
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  Back · Beginner

  One-Arm Lat Pulldown

  The One Arm Lat Pulldown is an isolation exercise targeting the latissimus dorsi 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.