Back Exercises

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These are the 15 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.

The 15 Back exercises

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