Back Exercises
Back exercises focus on the latissimus dorsi, rhomboids, and trapezius muscles. A strong back improves posture, supports the spine, and contributes to overall upper body strength.
Deadlift
The deadlift is a compound lift that targets the entire posterior chain, especia...
Target: Back
Pull-Ups
Pull-ups are a classic bodyweight exercise that build width in the lats and uppe...
Target: Lats
Bent-Over Rows
Bent-over rows target the rhomboids, traps, and lats while also engaging the pos...
Target: Middle Back
Lat Pulldown
Lat pulldowns simulate a pull-up and effectively target the latissimus dorsi....
Target: Lats
Seated Cable Row
This exercise targets the rhomboids and traps and helps improve posture....
Target: Middle Back
T-Bar Row
T-bar rows engage the middle back, traps, and lats with heavy compound movement....
Target: Back
Inverted Rows
Inverted rows strengthen the upper back and help improve posture and pull-up per...
Target: Upper Back
Single-Arm Dumbbell Row
This unilateral exercise isolates each side of the back and allows for a full ra...
Target: Lats
Face Pulls
Face pulls work the rear delts and traps, improving shoulder stability and postu...
Target: Upper Back
Good Mornings
Good mornings strengthen the lower back and hamstrings through a hip-hinge patte...
Target: Lower Back
Dumbbell Superman
The dumbbell superman strengthens the lower back and glutes....
Target: Lower Back
Barbell Landmine Row
The landmine row targets the back muscles with a unique angle....
Target: Middle Back
Dumbbell Row Bilateral
Bilateral dumbbell row works the back muscles symmetrically....
Target: Middle Back
Chin Ups
Chin ups target the biceps more than pull-ups due to the underhand grip....
Target: Biceps & Back