Back exercises

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  Back · Intermediate

  Pull-Up with Platform Entry and Exit

  A compound bodyweight sequence linking support on a platform, an active entry pull, an unsupported descent and another ascent before returning to the platform.
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  Shoulders · Intermediate

  Barbell Medium-Grip Upright Row

  A standing barbell pull for the shoulders and upper back with a medium overhand grip. It is a distinct setup from the wide and extra-wide variations; the front camera view is presentation metadata, not the reason for a separate exercise.
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  Shoulders · Intermediate

  Barbell Extra-Wide-Grip Upright Row

  A standing shoulder and upper-back exercise using the widest overhand grip among these three verified demonstrations. The qualifier identifies this source-specific setup, not a required maximum grip width for every trainee.
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  Back · Beginner

  Superman (Palms In)

  A dynamic prone bodyweight exercise for the spinal extensors, glutes and supporting posterior-chain muscles. The palms face one another, the arms are relatively narrow and the legs remain slightly apart, forming a distinct setup from the palms-down demonstration.
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  Back · Intermediate

  Prone Cobra Press-Up

  Raises and lowers the upper torso from a face-down floor position while the pelvis and legs remain comparatively low. Unlike the related Cobra Push-Up, this demonstration does not include a raised push-up-support phase.
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  Back · Intermediate

  Barbell Bent-Over Row (More Upright Torso)

  A barbell pulling exercise performed from a hip hinge. This variation keeps the torso more upright than the related near-horizontal row while the back and elbow flexors move the bar. The trunk holds a consistent hinged position through each repetition.
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  Back · Beginner

  Machine-Assisted Pull-Up (Greater Range)

  A vertical pulling exercise on a counterweight machine. This demonstration reaches a higher upper endpoint than the related partial-range variation, while the assisted platform supports part of the bodyweight. The back and elbow flexors drive the pull.
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  Back · Intermediate

  Wide-Grip Pull-Up on Straight Bar

  A bodyweight vertical pull-up with a wide overhand grip. It develops back, biceps, and grip strength and is a distinct variation from wide-grip pull-ups performed on angled handles.
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  Back · Beginner

  Resistance Band Assisted Wide-Grip Pull-Up

  A vertical pull-up variation on a straight bar in which a resistance band offsets part of bodyweight. Its wide overhand grip emphasizes back strength and helps build confidence with the wide-grip position before unassisted work.
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  Back · Beginner

  Resistance Band Assisted Medium-Grip Pull-Up

  An assisted vertical pull-up on a straight bar with an overhand grip around shoulder width. It trains the back and biceps while band assistance helps develop the strength and control needed for unassisted pull-ups.
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  Back · Beginner

  Resistance Band Supinated Grip Pull Apart

  A standing band exercise for the upper back and rear shoulders. Its palms-up grip distinguishes this variation from an overhand pull-apart, with the arms moving apart against elastic resistance.
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  Back · Beginner

  Moving Child Pose

  A dynamic mobility variation of Child's Pose. It is used to explore comfortable movement through the shoulders, thoracic spine, hips, and back rather than holding a single static position.
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  Back · Intermediate

  Smith Machine Bent-Over Row (Underhand Grip)

  A horizontal pulling exercise performed with a supinated grip. The underhand grip changes the arm path and increases biceps involvement while the torso remains hinged and stable.
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  Back · Intermediate

  Smith Machine Bent-Over Row (Overhand Grip)

  A bent-over pulling exercise on a fixed bar path using an overhand grip. It emphasizes the upper back, lats, rear deltoids, and scapular control in a guided row variation.
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  Back · Intermediate

  Double Dumbbell Bent Over Row

  A compound exercise targeting the upper back, shoulders, and arms. It involves bending at the hips while maintaining a neutral spine to lift two dumbbells towards the torso. This exercise enhances muscle strength and endurance in the back and improves posture.
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  Back · Intermediate

  Smith Bent Over Row

  A compound exercise targeting the muscles of the back, including the latissimus dorsi, rhomboids, and trapezius. This exercise is performed using a Smith machine, which provides stability and control, allowing for focused muscle engagement.
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  Legs · Beginner

  Butterfly Lean Forward Stretch

  A flexibility exercise targeting the inner thighs, hips, and lower back. It helps improve range of motion, reduce muscle tension, and enhance overall flexibility. This stretch is beneficial for athletes and individuals looking to increase mobility in the hip area.
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  Back · Intermediate

  Negative Pull-Up

  An exercise focused on building strength in the upper body, particularly targeting the latissimus dorsi, biceps, and forearms.
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  Back · Intermediate

  One-Arm Lever High Row

  A unilateral exercise targeting the upper back, specifically the latissimus dorsi, rhomboids, and trapezius muscles.
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  Back · Beginner

  One-Arm Cable Half-Kneeling Lat Pulldown

  Targets the latissimus dorsi, promoting unilateral strength and stability. This exercise involves pulling a cable down towards the body while in a half-kneeling position, engaging the core for balance and control.
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  Glutes · Beginner

  Bird Dog

  A core stability movement that targets the lower back, abdominals, and glutes. It enhances balance, coordination, and overall core strength by requiring simultaneous extension of opposite limbs while maintaining a neutral spine.
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  Shoulders · Intermediate

  Dumbbell Incline Rear Lateral T Raise

  The Dumbbell Incline Rear Lateral Raise is an isolation exercise targeting the rear deltoids, as well as engaging the upper back muscles including the rhomboids and trapezius.
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  Legs · Intermediate

  Dumbbell Romanian Deadlift

  A hip-hinge strength exercise with dumbbells that targets the hamstrings, glutes, and spinal erectors. It is a free-weight Romanian deadlift variation for the posterior chain.
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  Abs · Beginner

  Cat Cow

  The Cat-Cow exercise is a dynamic stretch that targets the spine, improving flexibility and promoting spinal health.

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.