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
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...
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 ...
Bent Over Dumbbell Row (Elbows Out)
The Bent Over Dumbbell Row (Elbows Out) is a free-weight pulling exercise that targets the upper bac...
Bird Dog Rows
The Bird Dog Row is a hybrid functional exercise that combines a single-arm dumbbell row with the qu...
Chest-Supported Row (Dumbbell)
The Chest-Supported Dumbbell Row is a back isolation exercise performed lying face-down on an inclin...
Chest-Supported Row (T-Bar)
A machine-based pulling exercise that targets the upper back and lats while keeping the chest stabil...
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...
Dumbbell Pullover
The Dumbbell Pullover is an upper-body accessory exercise performed on a bench that targets the lats...
EZ-Bar Pull Over
The EZ-Bar Pull Over is an upper-body accessory exercise that targets the latissimus dorsi and chest...
Good Morning (Barbell)
The Barbell Good Morning is a posterior chain exercise that strengthens the lower back, glutes, and ...
Gorilla Rows
The Gorilla Row is a functional pulling exercise performed from a wide-stance bent-over position, ut...
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...
Kroc Row
A high-intensity, heavy dumbbell row variation performed for high repetitions that utilizes controll...
Lat Pulldown (Cable, Wide Grip)
The Wide Grip Cable Lat Pulldown is a vertical pulling exercise designed to build back width by targ...
Prone W's
A prone shoulder stability exercise that strengthens the lower trapezius and external rotators to im...
PVC Good Morning
A fundamental mobility drill using a lightweight PVC pipe to teach the hip hinge pattern. It targets...
Renegade Row
The Renegade Row is a compound functional exercise that combines a high plank with a dumbbell row to...
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 (Dumbbell)
A compound exercise combining a hip hinge and a row to strengthen the posterior chain, specifically ...
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 Shrug (Dumbbell)
A compound movement that combines a hamstring-dominant hip hinge with an upper trapezius shrug to ta...
Shrug (Barbell)
The Barbell Shrug is a strength training exercise that isolates the upper trapezius muscles to build...
Single Arm Kettlebell Deadlift
The Single Arm Kettlebell Deadlift is a unilateral strength exercise that builds posterior chain pow...
Single-Arm Row (Dumbbell)
A fundamental unilateral compound exercise that targets the upper and middle back using a bench for ...
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,...
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...
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...
Back Extension (Machine)
The Back Extension Machine is a posterior chain exercise that strengthens the lower back, glutes, an...
Band Pull Apart
The Band Pull Apart is a fundamental resistance band exercise designed to strengthen the rear deltoi...
Bent-over Row - Overhand Grip (Barbell)
The Barbell Bent-Over Row (Overhand Grip) is a fundamental compound strength exercise that builds th...
Bent-over Row - Reverse Grip (Barbell)
A compound barbell exercise that targets the back and biceps using an underhand grip. This variation...
Bent-Over Row (Band)
The bent-over row (band) is a functional pulling exercise that strengthens the upper back, including...
Butterfly Pull Up
A high-velocity, rhythmic pull-up variation that utilizes a continuous circular body motion to perfo...
Cable Lat Pull In
The Cable Lat Pull In is a unilateral cable exercise that isolates the latissimus dorsi by pulling a...
Cable Lat Pullover (Lat Prayer)
The Cable Lat Pullover, often called the Lat Prayer, is an isolation exercise that targets the latis...
Good Morning (Band)
The Band Good Morning is a hip-hinge exercise that uses variable resistance to strengthen the lower ...
Good Morning (Cable)
The Cable Good Morning is a hip-hinge exercise performed with a cable machine that isolates the post...
Good Morning (Dumbbell)
The dumbbell good morning is a hip-hinge exercise that builds strength in the hamstrings, glutes, an...
Good Morning (Seated, Barbell)
A seated variation of the hip-hinge movement that removes leg drive to isolate the lower back and gl...
Half-Kneeling One-Arm Pulldown
The Half-Kneeling One-Arm Pulldown is a unilateral cable exercise that targets the latissimus dorsi ...
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...
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...
Inverted Row (Bodyweight)
The Inverted Row is a bodyweight horizontal pulling exercise where you hang beneath a bar and pull y...
Landmine Row
The Landmine Row is a compound back exercise performed using a barbell anchored at one end to create...
Lat Pulldown (Cable)
The Cable Lat Pulldown is a vertical pulling exercise performed on a cable machine that primarily ta...
Lat Pulldown (Machine)
The Lat Pulldown Machine is a vertical pulling exercise designed to build upper body width and stren...
Lat Pulldown (Neutral Grip)
The neutral grip lat pulldown is a vertical pulling exercise performed on a cable machine using a pa...
Lying Face Pull (Cable)
A strict face pull variation performed lying on your back under a high pulley to target the rear del...
Meadows Row
The Meadows Row is a unilateral landmine exercise performed standing perpendicular to the bar, targe...
Mixed Grip Pull Up
A vertical pulling strength exercise where you hang from a bar with one palm facing away and the oth...
Pendlay Row (Deficit, Barbell)
The Deficit Pendlay Row is an advanced strength exercise where you pull a barbell from the floor whi...
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 Y's
A prone shoulder stability exercise that isolates the lower trapezius and posterior deltoids to impr...
Pull-Up (Neutral Grip)
A compound upper-body exercise performed on parallel bars that targets the back and biceps with a jo...
Pull-up (Wide Overhand Grip)
The wide overhand grip pull-up is a fundamental bodyweight strength exercise where you hang from a b...
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...
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...
Scapular Pull-up (Dead Hang)
The Scapular Pull-up is an isolation exercise performed from a dead hang that targets the upper back...
Seated Close-Grip Row (Cable)
The seated close-grip cable row is a horizontal pulling exercise performed on a cable machine that b...
Seated Row (Machine)
The seated machine row is a foundational strength exercise that targets the upper back muscles while...
Shotgun Row (Cable)
The Cable Shotgun Row is a unilateral pulling exercise performed in a staggered stance that targets ...
Shrug (Dumbbell)
The dumbbell shrug is an isolation exercise that strengthens the upper trapezius muscles and neck by...
Shrug (Smith Machine)
The Smith Machine Shrug is an isolation exercise that targets the upper trapezius muscles by elevati...
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...
Stability Ball Hyperextension
The Stability Ball Hyperextension is a bodyweight exercise that strengthens the lower back, glutes, ...
Standing Face Pull (Cable)
The Standing Face Pull is a functional cable exercise designed to strengthen the posterior deltoids,...
Step-Up Deadlift (Rack Pull)
The Step-Up Deadlift, commonly known as the Rack Pull, is a partial range-of-motion deadlift perform...
Straight-Arm Lat Pulldown (Cable)
A cable isolation exercise that targets the lats by performing shoulder extension with fixed, straig...
Straight-Arm Pulldown (Band)
The Straight-Arm Pulldown (Band) is an isolation exercise that targets the latissimus dorsi muscles ...
Trap Bar Bent Over Row
The Trap Bar Bent Over Row is a compound pulling exercise performed by standing inside a hex bar and...
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 ...
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...