203 exercises
Back exercises
Your back covers the lats, traps, rhomboids and spinal erectors. Vertical pulls (pull-ups, pulldowns) build width; horizontal pulls (rows) build thickness.
- Train both vertical and horizontal pulls every week.
- Lead with your elbows and think about driving them to your hips.
- Match your pulling volume to your pressing volume to protect your shoulders.
Best back exercises
Barbell Incline Row
barbell
Barbell Pendlay Row
barbell
Cable Incline Pushdown
cable
Cable Seated Row
cable
Cable Upper Row
cable
Dumbbell Incline Row
dumbbell
Dumbbell Incline Y-Raise
dumbbell
Lever Assisted Chin-Up
leverage machine
- Lever High Row
- Lever Seated Row
- Lever Unilateral Row
- Barbell Bent Over Row
- Cable High Row (Kneeling)
- Cable Incline Bench Row
- Cable Low Seated Row
- Cable Palm Rotational Row
- Cable Rope Seated Row
- Cable Seated Wide-Grip Row
- Cable Standing Row (V-Bar)
- Cable Thibaudeau Kayak Row
- Dumbbell Bent Over Row
- Lever Bent Over Row
- Lever Reverse T-Bar Row
- Lever T Bar Row
- Cable Decline Seated Wide-Grip Row
- Cable Floor Seated Wide-Grip Row
- Cable Rope Crossover Seated Row
- Cable Rope Elevated Seated Row
- Cable Seated High Row (V-Bar)
- Cable Standing Twist Row (V-Bar)
- Cable Straight Back Seated Row
- Dumbbell Lying Rear Delt Row
- Dumbbell One Arm Bent-Over Row
- Dumbbell Reverse Grip Row (Female)
- Lever Bent-Over Row With V-Bar
- Lever Narrow Grip Seated Row
- Lever Reverse Grip Vertical Row
- Lever T-Bar Reverse Grip Row
- Barbell One Arm Bent Over Row
- Barbell Reverse Grip Bent Over Row
- Barbell Reverse Grip Incline Bench Row
- Cable One Arm Bent Over Row
- Cable Pushdown (Straight Arm) V. 2
- Cable Rope Extension Incline Bench Row
- Cable Seated One Arm Alternate Row
- Cable Squat Row (With Rope Attachment)
- Dumbbell Palm Rotational Bent Over Row
- Lever Alternating Narrow Grip Seated Row
- Lever One Arm Bent Over Row
- Lever One Arm Lateral High Row
- Cable Reverse-Grip Straight Back Seated High Row
- Chin-Up
- L-Pull-Up
- Pull-Up
- Cable One Arm Straight Back High Row (Kneeling)
- Dumbbell Reverse Grip Incline Bench One Arm Row
- Dumbbell Reverse Grip Incline Bench Two Arm Row
- Assisted Pull-Up
- Bench Pull-Ups
- Inverted Row
- Rear Pull-Up
- Scapula Dips
- Scapular Pull-Up
- Suspended Row
- Weighted Pull-Up
- Assisted Standing Chin-Up
- Assisted Standing Pull-Up
- Band Assisted Pull-Up
- Bodyweight Squatting Row
- Bodyweight Standing Row
- Close Grip Chin-Up
- Kettlebell Alternating Row
- Lower Back Curl
- Mixed Grip Chin-Up
- One Arm Chin-Up
- Reverse Grip Pull-Up
- Rocky Pull-Up Pulldown
- Shoulder Grip Pull-Up
- Smith Narrow Row
- Wide Grip Pull-Up
- Band Straight Leg Deadlift
- Bodyweight Standing Close-Grip Row
- Cambered Bar Lying Row
- Chin-Ups (Narrow Parallel Grip)
- Inverted Row Bent Knees
- Inverted Row On Bench
- Inverted Row V. 2
- Inverted Row With Straps
- Kettlebell Alternating Renegade Row
- Kettlebell One Arm Row
- Kettlebell Two Arm Row
- One Arm Towel Row
- Smith Bent Over Row
- Smith One Arm Row
- Wide Grip Rear Pull-Up
- Assisted Parallel Close Grip Pull-Up
- Bodyweight Squatting Row (With Towel)
- Bodyweight Standing One Arm Row
- Bodyweight Standing Row (With Towel)
- Exercise Ball Prone Leg Raise
- Barbell Pullover
- Barbell Shrug
- Cable Pulldown
- Cable Shrug
- Dumbbell Shrug
- Lever Pullover
- Lever Shrug
- Band One Arm Standing Low Row
- Band One Arm Twisting Seated Row
- Bodyweight Standing Close-Grip One Arm Row
- Medicine Ball Catch And Overhead Throw
- Resistance Band Seated Straight Back Row
- Smith Reverse Grip Bent Over Row
- Cable Rear Pulldown
- Cable Twisting Pull
- Cable Underhand Pulldown
- Dumbbell Decline Shrug
- Dumbbell Incline Shrug
- Lever Back Extension
- Lever Front Pulldown
- Lever Gripless Shrug
- Bodyweight Standing One Arm Row (With Towel)
- Ez Bar Reverse Grip Bent Over Row
- Weighted Close Grip Chin-Up On Dip Cage
- Barbell Bent Arm Pullover
- Barbell Decline Wide-Grip Pullover
- Barbell Pullover To Press
- Cable Bar Lateral Pulldown
- Cable Cross-Over Lateral Pulldown
- Cable One Arm Pulldown
- Cable Straight Arm Pulldown
- Barbell Decline Bent Arm Pullover
- Cable Lateral Pulldown With V-Bar
- Cable Pulldown (Pro Lat Bar)
- Dumbbell Decline Shrug V. 2
- Lever Gripless Shrug V. 2
- Lever Reverse Grip Lateral Pulldown
- Cable Lateral Pulldown (With Rope Attachment)
- Cable Straight Arm Pulldown (With Rope)
- Dumbbell Side Plank With Rear Fly
- Lever One Arm Lateral Wide Pulldown
- Cable Lat Pulldown Full Range Of Motion
- Cable Lying Extension Pullover (With Rope Attachment)
- Cable Wide Grip Rear Pulldown Behind Neck
- Elevator
- Hyperextension
- Sphinx
- Back Lever
- Band Shrug
- London Bridge
- Muscle Up
- Rope Climb
- Side-To-Side Chin
- Smith Shrug
- Spine Stretch
- Standing Archer
- Alternate Lateral Pulldown
- Archer Pull Up
- Back Pec Stretch
- Band Close-Grip Pulldown
- Band Underhand Pulldown
- Exercise Ball Hug
- Front Lever Reps
- Gironda Sternum Chin
- Hyperextension (On Bench)
- Kipping Muscle Up
- Kneeling Lat Stretch
- Roller Back Stretch
- Skin The Cat
- Smith Back Shrug
- Standing Lateral Stretch
- Standing Pelvic Tilt
- Upper Back Stretch
- Upward Facing Dog
- Weighted Muscle Up
- Exercise Ball Lat Stretch
- Kettlebell Sumo High Pull
- Medicine Ball Overhead Slam
- Muscle-Up (On Vertical Bar)
- One Arm Against Wall
- Pull Up (Neutral Grip)
- Roller Side Lat Stretch
- Seated Lower Back Stretch
- Side Lying Floor Stretch
- Two Toe Touch (Male)
- Back Extension On Exercise Ball
- Band Fixed Back Underhand Pulldown
- Band Kneeling One Arm Pulldown
- Elbow Lift - Reverse Push-Up
- Exercise Ball Alternating Arm Ups
- Reverse Grip Machine Lat Pulldown
- Weighted Hyperextension (On Stability Ball)
- Weighted Muscle Up (On Bar)
- Weighted One Hand Pull Up
- Band Fixed Back Close Grip Pulldown
- Exercise Ball Back Extension With Rotation
- Exercise Ball Lower Back Stretch (Pyramid)
- Exercise Ball Lying Side Lat Stretch
- Ez Bar Lying Bent Arms Pullover
- Twin Handle Parallel Grip Lat Pulldown
- Exercise Ball Back Extension With Arms Extended
- Exercise Ball Back Extension With Hands Behind Head
- Exercise Ball Back Extension With Knees Off Ground
Programs that train your back
Intermediate
Push / Pull / Legs
Classic 6-day split: push (chest, shoulders, triceps), pull (back, biceps), legs. All exercises from our database with GIFs.
6× per week
Intermediate
Upper / Lower 4-Day
Four days per week: two upper-body and two lower-body sessions. More volume per muscle group than full-body, ideal for intermediate lifters.
4× per week
Intermediate
Bodybuilding Push / Pull / Legs (6-Day)
Classic hypertrophy split: push (chest, shoulders, triceps), pull (back, biceps), legs. Higher volume and isolation work for muscle growth.
6× per week
Workouts
Beginner
Pull Day (Strength)
Back and biceps. Compound and isolation moves from our exercise library.
5 exercises
Intermediate
Pull Day (Bodybuilding)
Back and biceps with focus on mind–muscle connection and 8–15 rep ranges.
5 exercises
Beginner
Upper Body (Strength)
Chest, back, shoulders, and arms in one session.
6 exercises
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