Exercise library · By muscle
Back exercises
Your back is a stack of muscles: the lats, rhomboids, mid traps and the erectors along the spine. Vertical pulls such as pull-ups and pulldowns lean on the lats, while rows hit the mid back hardest. A strong back keeps your shoulders healthy and supports every heavy lift.
- 85 exercises
- 78 with video
- 6 in-depth guides
In-depth guides6
More exercises79
Archer Pull UpBodyweight
Assisted Pull Up Close GripAssisted machine
Assisted Pull Up Normal GripAssisted machine
Assisted Pull Up Wide GripAssisted machine
Back LeverBodyweight
Back Stretch Standing with BenchBench
Band Bent-over RowResistance band
Barbell Bent Over Row Supinated GripBarbell
Barbell Muscle CleanBarbell
Barbell Pendlay RowBarbell
Barbell Push Bent Over RowBarbell
Barbell Rack PullBarbell
Barbell Reverse Grip Bent Over RowsBarbell
Barbell Snatch PullBarbell
Barbell Underhand Bent-over RowBarbell
Behind Neck Lat Pull Down MachineLever machine
Bench Pull-upsBodyweight
Bent Over Barbell RowBarbell
Bent Over Row Resistance BandResistance band
Bodyweight Muscle-upBodyweight
Bodyweight Standing Back StretchBodyweight
Cable Bent Over Reverse Grip RowCable
Cable Bent Over RowCable
Cable Close-grip Front Lat PulldownCable
Cable Lying Extension Pullover (With Cables Attachment)Cable
Cable One Arm Bent Over RowCable
Cable One Arm Lat PulldownCable
Cable Palm Rotational RowCable
Cable PulldownCable
Cable Pushdown (Straight Arm)Cable
Cable Rear PulldownCable
Cable Reverse Grip Straight Back Seated High RowCable
Cable Seated on Floor RowCable
Cable Seated One Arm Alternate RowCable
Cable Seated Row with V-barCable
Cable Seated Supine Grip RowCable
Cable Straight Arm PulldownCable
Cable Twin Handle Parallel Grip Lat PulldownCable
Cable Twisting PullCable
Cable Underhand PulldownCable
Cable Wide Grip PulldownCable
Cambered Bar Lying RowBarbell
Child Pose UpBodyweight
Commando Pull-upBodyweight
Dead Hang StretchBar
Dumbbell Armpit RowDumbbell
Dumbbell Plank to Alternating RowDumbbell
Dumbbell Single Arm Row RightDumbbell
Dumbbells Bent Over RowDumbbell
Dumbbells Bent Over Row Pronated GripDumbbell
Exercise Ball Back StretchStability ball
Exercise Ball Lat StretchStability ball
Exercise Ball Lying Side Lat StretchStability ball
Fixed Bar StretchBar
Inverted Rows on Smith MachineSmith machine
Kneeling Lat Floor StretchBodyweight, Mat
Land Mine RowBarbell
Lat Pull Down Close GripCable
Lat Pull Down Normal GripCable
Lat Pull Down Wide GripCable
Middle Back Rotation StretchBodyweight, Mat
Prone Bench Row Barbell Reverse GripBarbell
Prone Bench Row Barbell Supinated GripBarbell
Prone Bench Row Dumbbell Supinated GripDumbbell
Prone Bench Row DumbbellsDumbbell
Prone Bench Row Dumbbells Pronated GripDumbbell
Pull Up Wide GripBodyweight
Resistance Band Cable RowResistance band
Reverse Grip Lat Pull DownCable
Scapula Push UpBodyweight
Seated Cable Row v Bar MachineCable
Seated Normal Grip Row MachineLever machine
Seated Resistance Band – Cable RowsResistance band
Single Arm Standing Low Cable RowCable
Standing Lat Cable Pull OverCable
Straight Bar Cable Pull DownCable
Straight Bar Cable Row Close GripCable
Straight Bar Cable Row Normal GripCable
V Bar Lat Pull DownCable
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