Back Exercises
Develop a thick, wide back with rows, pull-ups, and pulldowns. Essential exercises for posture, strength, and that V-taper physique.
96 exercises available
Bent-over Row - Overhand Grip (Barbell)
The Barbell Bent-Over Row (Overhand Grip) is a fundamental compound strength exercise that builds th...
Single-Arm Row (Dumbbell)
A fundamental unilateral compound exercise that targets the upper and middle back using a bench for ...
Seated Close-Grip Row (Cable)
The seated close-grip cable row is a horizontal pulling exercise performed on a cable machine that b...
Chest-Supported Row (T-Bar)
A machine-based pulling exercise that targets the upper back and lats while keeping the chest stabil...
Chest-Supported Row (Dumbbell)
The Chest-Supported Dumbbell Row is a back isolation exercise performed lying face-down on an inclin...
Pull-up (Wide Overhand Grip)
The wide overhand grip pull-up is a fundamental bodyweight strength exercise where you hang from a b...
Scapular Pull-up (Dead Hang)
The Scapular Pull-up is an isolation exercise performed from a dead hang that targets the upper back...
Lat Pulldown (Machine)
The Lat Pulldown Machine is a vertical pulling exercise designed to build upper body width and stren...
Inverted Row (Bodyweight)
The Inverted Row is a bodyweight horizontal pulling exercise where you hang beneath a bar and pull y...
Standing Face Pull (Cable)
The Standing Face Pull is a functional cable exercise designed to strengthen the posterior deltoids,...
Shrug (Dumbbell)
The dumbbell shrug is an isolation exercise that strengthens the upper trapezius muscles and neck by...
Back Extension (Machine)
The Back Extension Machine is a posterior chain exercise that strengthens the lower back, glutes, an...
Lat Pulldown (Cable)
The Cable Lat Pulldown is a vertical pulling exercise performed on a cable machine that primarily ta...
Bent-over Row - Reverse Grip (Barbell)
A compound barbell exercise that targets the back and biceps using an underhand grip. This variation...
Seated Row (Machine)
The seated machine row is a foundational strength exercise that targets the upper back muscles while...
Good Morning (Barbell)
The Barbell Good Morning is a posterior chain exercise that strengthens the lower back, glutes, and ...
Good Morning (Band)
The Band Good Morning is a hip-hinge exercise that uses variable resistance to strengthen the lower ...
Band Pull Apart
The Band Pull Apart is a fundamental resistance band exercise designed to strengthen the rear deltoi...
Shrug (Barbell)
The Barbell Shrug is a strength training exercise that isolates the upper trapezius muscles to build...
Shrug (Smith Machine)
The Smith Machine Shrug is an isolation exercise that targets the upper trapezius muscles by elevati...
Meadows Row
The Meadows Row is a unilateral landmine exercise performed standing perpendicular to the bar, targe...
Lat Pulldown (Cable, Wide Grip)
The Wide Grip Cable Lat Pulldown is a vertical pulling exercise designed to build back width by targ...
Lat Pulldown (Neutral Grip)
The neutral grip lat pulldown is a vertical pulling exercise performed on a cable machine using a pa...
Half-Kneeling One-Arm Pulldown
The Half-Kneeling One-Arm Pulldown is a unilateral cable exercise that targets the latissimus dorsi ...
Pendlay Row (Deficit, Barbell)
The Deficit Pendlay Row is an advanced strength exercise where you pull a barbell from the floor whi...
Kroc Row
A high-intensity, heavy dumbbell row variation performed for high repetitions that utilizes controll...
Cable Lat Pullover (Lat Prayer)
The Cable Lat Pullover, often called the Lat Prayer, is an isolation exercise that targets the latis...
Dumbbell Pullover
The Dumbbell Pullover is an upper-body accessory exercise performed on a bench that targets the lats...
Lying Face Pull (Cable)
A strict isolation exercise performed lying face down on a bench to target the rear deltoids and upp...
Pull-Up (Neutral Grip)
A compound upper-body exercise performed on parallel bars that targets the back and biceps with a jo...
Step-Up Deadlift (Rack Pull)
The Step-Up Deadlift, commonly known as the Rack Pull, is a partial range-of-motion deadlift perform...
Renegade Row
The Renegade Row is a compound functional exercise that combines a high plank with a dumbbell row to...
Cable Lat Pull In
The Cable Lat Pull In is a unilateral cable exercise that isolates the latissimus dorsi by pulling a...
Good Morning (Cable)
The Cable Good Morning is a hip-hinge exercise performed with a cable machine that isolates the post...
Good Morning (Seated, Barbell)
A seated variation of the hip-hinge movement that removes leg drive to isolate the lower back and gl...
1/2 Kneeling Shotgun Row
The 1/2 Kneeling Shotgun Row is a unilateral cable exercise that targets the lats and upper back whi...
Alternating Superman
The Alternating Superman is a floor-based bodyweight exercise that strengthens the lower back, glute...
Archer Pull Up
The Archer Pull Up is an advanced bodyweight exercise that shifts the majority of your weight to one...
Australian Chin Up
The Australian Chin Up is a bodyweight horizontal pulling exercise performed by hanging underneath a...
Australian Pull Up
The Australian Pull Up is a bodyweight horizontal pulling exercise performed from underneath a waist...
Balance Trainer Reverse Hyperextension
The balance trainer reverse hyperextension is a posterior chain exercise performed on a Bosu ball th...
Barbell Behind The Back Shrug
The barbell behind the back shrug is a strength exercise that targets the upper and middle trapezius...
Barbell High Pull
The Barbell High Pull is an explosive power exercise that combines a hip hinge with a vertical pull ...
Bird Dog Rows
The Bird Dog Row is a hybrid functional exercise that combines a single-arm dumbbell row with the qu...
Butterfly Pull Up
A high-velocity, rhythmic pull-up variation that utilizes a continuous circular body motion to perfo...
Standing Cable Row
The Standing Cable Row is a functional compound exercise that targets the upper back muscles while r...
Standing Cable Row with Squat
A dynamic full-body compound exercise that combines a lower-body squat with a cable row. This moveme...
Dumbbell Back Fly
The Dumbbell Back Fly is a bent-over isolation exercise that targets the posterior deltoids and uppe...
Dumbbell Bent Over Reverse Fly
The Dumbbell Bent Over Reverse Fly is an isolation exercise designed to target the posterior deltoid...
Good Morning (Dumbbell)
The dumbbell good morning is a hip-hinge exercise that builds strength in the hamstrings, glutes, an...
Romanian Deadlift to Bent Over Row (Dumbbell)
A compound exercise combining a hip hinge and a row to strengthen the posterior chain, specifically ...
Romanian Deadlift to Shrug (Dumbbell)
A compound movement that combines a hamstring-dominant hip hinge with an upper trapezius shrug to ta...
EZ-Bar Pull Over
The EZ-Bar Pull Over is an upper-body accessory exercise that targets the latissimus dorsi and chest...
Bent Over Dumbbell Row (Elbows Out)
The Bent Over Dumbbell Row (Elbows Out) is a free-weight pulling exercise that targets the upper bac...
Gorilla Rows
The Gorilla Row is a functional pulling exercise performed from a wide-stance bent-over position, ut...
Hammerstrength High Row
The Hammerstrength High Row is a plate-loaded machine exercise that targets the upper back and lats ...
Hammerstrength Iso Row
The Hammerstrength Iso Row is a plate-loaded machine exercise that builds back thickness and width b...
Straight-Arm Pulldown (Band)
The Straight-Arm Pulldown (Band) is an isolation exercise that targets the latissimus dorsi muscles ...
Handle Band Upright Row
A shoulder-strengthening resistance band exercise that targets the lateral deltoids and upper traps....
Incline Back Extension
The Incline Back Extension is a posterior chain exercise performed on a 45-degree bench that strengt...
Kettlebell Alternating Row
The Kettlebell Alternating Row is a functional compound exercise that targets the back muscles while...
Kettlebell Row
A unilateral compound exercise that targets the upper back and lats while building core stability th...
Landmine Row
The Landmine Row is a compound back exercise performed using a barbell anchored at one end to create...
Bent-Over Row (Band)
The bent-over row (band) is a functional pulling exercise that strengthens the upper back, including...
Mixed Grip Pull Up
A vertical pulling strength exercise where you hang from a bar with one palm facing away and the oth...
PVC Good Morning
A fundamental mobility drill using a lightweight PVC pipe to teach the hip hinge pattern. It targets...
Prone I's
A floor-based isolation exercise that targets the lower trapezius and improves shoulder mobility by ...
Prone T's
Prone T's are a shoulder health exercise performed lying face-down with arms extended to the sides t...
Prone W's
A prone shoulder stability exercise that strengthens the lower trapezius and external rotators to im...
Prone Y's
A prone shoulder stability exercise that isolates the lower trapezius and posterior deltoids to impr...
Rack Pulls
The Rack Pull is a heavy compound lift performed from an elevated position in a power rack, focusing...
Reverse Grip Lat Pulldown
The reverse grip lat pulldown is a cable machine exercise that targets the back muscles and biceps u...
Reverse Hyperextension (Machine)
The Reverse Hyperextension is a machine-based exercise that strengthens the posterior chain by exten...
Ring Row
The Ring Row is a scalable bodyweight pulling exercise that targets the upper back and biceps while ...
Romanian Deadlift to Bent-Over Row (Barbell)
A compound movement that combines a hip hinge with a horizontal row to target the entire posterior c...
Romanian Deadlift to High Pull (Barbell)
A compound strength exercise that combines a hip-hinge movement with an upper-body pull to target th...
Romanian Deadlift to Shrug (Barbell)
The Romanian Deadlift to Shrug is a compound exercise that combines a hip hinge with a shoulder elev...
Shotgun Row (Cable)
The Cable Shotgun Row is a unilateral pulling exercise performed in a staggered stance that targets ...
Single Arm Kettlebell Deadlift
The Single Arm Kettlebell Deadlift is a unilateral strength exercise that builds posterior chain pow...
Single Arm Landmine Row
The Single Arm Landmine Row is a unilateral pulling exercise performed with a barbell anchored at on...
Sled Pull (Back Focused)
A functional conditioning exercise where you walk forward dragging a weighted sled, utilizing the up...
Snatch-Grip Deadlift
A variation of the conventional deadlift performed with a wide grip, increasing the range of motion ...
Stability Ball Back Extension
The Stability Ball Back Extension is a posterior chain exercise that targets the lower back, glutes,...
Stability Ball Hyperextension
The Stability Ball Hyperextension is a bodyweight exercise that strengthens the lower back, glutes, ...
Straight-Arm Lat Pulldown (Cable)
A cable isolation exercise that targets the lats by performing shoulder extension with fixed, straig...
TRX Clock Pull
The TRX Clock Pull is an intermediate suspension exercise that combines upper back strengthening wit...
TRX Fallout
The TRX Fallout is a suspension trainer exercise that challenges core stability and anti-extension s...
TRX Hammer Pull
The TRX Hammer Pull is a suspension training exercise that targets the back and biceps using a neutr...
TRX Power Pull
The TRX Power Pull is a dynamic, single-arm rowing exercise that combines upper body pulling strengt...
TRX Row
A versatile bodyweight suspension exercise that targets the upper back and core by pulling your ches...
TRX Scapular Push Up
A suspension training exercise that isolates shoulder blade movement to improve scapular stability a...
TRX Swimmer Pull
The TRX Swimmer Pull is a suspension training exercise that targets the lats, rear delts, and upper ...
Trap Bar Bent Over Row
The Trap Bar Bent Over Row is a compound pulling exercise performed by standing inside a hex bar and...
V-Bar Pull Up
The V-Bar Pull Up is a compound upper-body exercise that utilizes a V-handle attachment to target th...
V-Bar Pulldown
The V-Bar Pulldown is a cable machine exercise that targets the latissimus dorsi using a close, neut...
Weighted Ball Hyperextension
The Weighted Ball Hyperextension is an intermediate posterior chain exercise performed on a stabilit...