Back exercises
Pull-ups, rows and pulldowns — the pulling patterns that carry a week's back volume.
Back exercises
Back takes more angles than any other group, which is why it has the most exercises here. Vertical and horizontal pulling split the work between lats, mid back and traps, and changing the grip moves the emphasis without changing the movement. Every entry names the primary muscle and the equipment, which is what you need to swap an exercise without losing the stimulus.
79 exercises
- Archer Pull-UpsPull-up bar — Back
- Assisted Pull-UpsAssisted pull-up and dip machine — Back
- Back Extension MachineBack extension machine — Back
- Band Assisted Pull-UpsResistance band — Back
- Banded RowResistance band — Back
- Barbell Power CleanBarbell — Back
- Barbell Power SnatchBarbell — Back
- Barbell RowBarbell — Back
- Barbell Seal RowBarbell — Back
- Behind-The-Back Barbell ShrugsBarbell — Back
- Behind-the-Neck Lat PulldownCable — Back
- Bird DogBodyweight — Back
- Bodyweight Inverted RowBodyweight — Back
- Cable Lying Pullover (Rope)Cable — Back
- Cable PulloverCable — Back
- Cable ShrugsCable · Straight bar attachment — Back
- Cat-CowBodyweight — Back
- Chest-Supported Incline Dumbbell RowDumbbell — Back
- Chest-Supported T-Bar RowSeated row machine — Back
- Child's PoseBodyweight — Back
- Chin TucksBodyweight — Back
- Chin-UpsBodyweight — Back
- Cobra StretchBodyweight — Back
- Commando Pull-UpsPull-up bar — Back
- Dumbbell Hang CleanDumbbell — Back
- Dumbbell PulloverDumbbell — Back
- Dumbbell SnatchDumbbell — Back
- Foam Roll LatsFoam roller — Back
- Foam Roll Upper BackFoam roller — Back
- GHD HyperextensionMachine — Back
- Incline Chest-Supported Machine RowMachine — Back
- Incline Dumbbell Seal RowDumbbell — Back
- Incline Dumbbell ShrugsDumbbell — Back
- Jefferson CurlBarbell · Box — Back
- Kettlebell Gorilla RowKettlebell — Back
- Kettlebell High PullKettlebell — Back
- Kettlebell Single-Arm CleanKettlebell — Back
- Kettlebell Single-Arm RowKettlebell — Back
- Kneeling Lat PulldownCable — Back
- Kroc RowDumbbell — Back
- Landmine RowBarbell — Back
- Lat PulldownCable — Back
- Lateral Neck StretchBodyweight — Back
- Machine Iso-Lateral RowMachine — Back
- Machine Lateral Neck FlexionNeck machine — Back
- Machine PulloverPullover machine — Back
- Machine ShrugsShrug machine — Back
- Muscle UpBodyweight — Back
- Neck RotationsBodyweight — Back
- Neutral-Grip Lat PulldownCable — Back
- Neutral-Grip Pull-UpsPull-up bar — Back
- Open Book Thoracic RotationBodyweight — Back
- Pendlay RowBarbell — Back
- Pull-UpsPull-up bar — Back
- Rack PullBarbell — Back
- Renegade RowDumbbell — Back
- Roman Chair HyperextensionRoman chair — Back
- Rowing MachineRowing machine — Back
- Scapular Push-UpsBodyweight — Back
- Seated Cable RowCable — Back
- Single Arm Seated Cable RowCable · Single handle — Back
- Single-Arm Lat PulldownCable · Single handle — Back
- Single-Arm Machine RowMachine — Back
- Single-Arm Neutral-Grip Lat PulldownCable — Back
- Single-Arm Supinated Lat PulldownCable — Back
- Smith Machine Bent-Over RowSmith machine — Back
- Smith Machine ShrugsSmith machine — Back
- Snatch Grip High PullBarbell — Back
- Standing Side Lat StretchBodyweight — Back
- T-Bar RowT-bar — Back
- Thread the NeedleBodyweight — Back
- Trap Bar ShrugsTrap bar — Back
- TRX RowTRX — Back
- Weighted HyperextensionRoman chair · Other — Back
- Weighted Lying Neck ExtensionWeight plate — Back
- Weighted Lying Neck FlexionWeight plate — Back
- Weighted Pull-UpsPull-up bar — Back
- Wide-Grip Barbell ShrugsBarbell — Back
- Wide-Grip Pull-UpsPull-up bar — Back
