Back Exercises

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These are the 18 back exercises in our library. Each one includes the correct technique, the muscles it works and alternatives if you lack the equipment. You can generate a free routine that includes them based on your level and goal.

Which muscles you train with Back

The back groups several muscles with different jobs: the latissimus dorsi (shoulder adduction and extension, the star of pull-ups and pulldowns), the teres major, and the rhomboids and mid-trapezius, responsible for scapular retraction in rows. That is why a complete back needs at least one vertical movement (pull-up or pulldown) and one horizontal (row). It is the group that most balances posture against pushing work.

Blog guides: Back

• The best back exercises: a zone-by-zone guide — A complete back is not built with one type of pulldown. Which exercises cover each zone, which have the best stimulus-to-fatigue ratio, and how to combine…
• Pull-ups from zero: how to do your first pull-up — Your first pull-up is not about talent, but method. The step-by-step progression with negatives, band and pulldown to go from zero to your first rep.
• Deadlift: correct technique, variations and safety — No exercise commands as much respect (and misinformation) as the deadlift. How to perform it safely step by step, which variation suits you, and the truth…

The 18 Back exercises

• Pull-ups
• Weighted pull-ups
• Lat pulldown
• Neutral-grip lat pulldown
• Straight-arm pulldown
• Conventional deadlift
• Cable pullover
• Gironda row
• Meadow row
• Seated band row
• Barbell row
• T-bar row
• High cable row
• Single-arm dumbbell row
• Machine row
• Hammer Strength machine row
• Seated cable row
• Inverted row

Generate my free routine

See all muscle groups

• Abs
• Biceps
• Quads
• Glutes
• Shoulders
• Hamstrings
• Lower back
• Calves
• Chest
• Traps
• Triceps

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