Back Exercises
Train your back with proven pulling exercises that build width, thickness, and posture. This free collection covers pull-ups, lat pulldowns, barbell and dumbbell rows, deadlifts, and face pulls, each with a video guide and clear instructions. Strengthening the lats, traps, rhomboids, and lower back improves your posture, protects your spine, and creates the V-taper that defines a powerful physique.
Benefits of Back Training
- Develop lats, traps, rhomboids, and lower back for a wide, thick back
- Improve posture and reduce lower-back and shoulder strain
- Vertical and horizontal pulls for balanced back development
- Free video demonstrations for every exercise
Inverted Row Bent Knees
Inverted Row Bent Knees is a back exercise targeting the upper back....
Target: Upper Back
Barbell Reverse Grip Incline Bench Row is a back exercise targeting the upper ba...
Target: Upper Back
Smith Narrow Row
Smith Narrow Row is a back exercise targeting the upper back....
Target: Upper Back
Barbell Incline Row
Barbell Incline Row is a back exercise targeting the upper back....
Target: Upper Back
Lever Reverse Grip Vertical Row
Lever Reverse Grip Vertical Row is a back exercise targeting the upper back....
Target: Upper Back
Lever Alternating Narrow Grip Seated Row is a back exercise targeting the upper ...
Target: Upper Back
Dumbbell One Arm Bent-over Row
Dumbbell One Arm Bent-over Row is a back exercise targeting the upper back....
Target: Upper Back
Cable Rope Crossover Seated Row
Cable Rope Crossover Seated Row is a back exercise targeting the upper back....
Target: Upper Back
Cable Rope Elevated Seated Row
Cable Rope Elevated Seated Row is a back exercise targeting the upper back....
Target: Upper Back
Kettlebell Alternating Renegade Row
Kettlebell Alternating Renegade Row is a back exercise targeting the upper back....
Target: Upper Back
Cable One Arm Straight Back High Row (kneeling)
Cable One Arm Straight Back High Row (kneeling) is a back exercise targeting the...
Target: Upper Back
Band One Arm Standing Low Row
Band One Arm Standing Low Row is a back exercise targeting the upper back....
Target: Upper Back
Kettlebell Alternating Row
Kettlebell Alternating Row is a back exercise targeting the upper back....
Target: Upper Back
Smith Bent Over Row
Smith Bent Over Row is a back exercise targeting the upper back....
Target: Upper Back
Bodyweight Standing One Arm Row
Bodyweight Standing One Arm Row is a back exercise targeting the upper back....
Target: Upper Back
One Arm Towel Row
One Arm Towel Row is a back exercise targeting the upper back....
Target: Upper Back
Dumbbell Lying Rear Delt Row
Dumbbell Lying Rear Delt Row is a back exercise targeting the upper back....
Target: Upper Back
Lever One Arm Bent Over Row
Lever One Arm Bent Over Row is a back exercise targeting the upper back....
Target: Upper Back
Cable Reverse-grip Straight Back Seated High Row is a back exercise targeting th...
Target: Upper Back
All Back Exercises (20)
Browse the complete list of free back exercises below. Each guide includes an animated GIF demonstration, step-by-step instructions, the target muscle, and the equipment you need — perfect for building your own back workout or adding moves to a custom AI workout plan.
- Inverted Row Bent KneesUpper Back · Body Weight · Beginner
- Barbell Reverse Grip Incline Bench RowUpper Back · Barbell · Beginner
- Smith Narrow RowUpper Back · Smith Machine · Beginner
- Barbell Incline RowUpper Back · Barbell · Beginner
- Lever Reverse Grip Vertical RowUpper Back · Leverage Machine · Beginner
- Lever Alternating Narrow Grip Seated RowUpper Back · Leverage Machine · Beginner
- ElevatorUpper Back · Body Weight · Beginner
- Dumbbell One Arm Bent-over RowUpper Back · Dumbbell · Intermediate
- Cable Rope Crossover Seated RowUpper Back · Cable · Intermediate
- Cable Rope Elevated Seated RowUpper Back · Cable · Intermediate
- Kettlebell Alternating Renegade RowUpper Back · Kettlebell · Intermediate
- Cable One Arm Straight Back High Row (kneeling)Upper Back · Cable · Intermediate
- Band One Arm Standing Low RowUpper Back · Band · Intermediate
- Kettlebell Alternating RowUpper Back · Kettlebell · Intermediate
- Smith Bent Over RowUpper Back · Smith Machine · Advanced
- Bodyweight Standing One Arm RowUpper Back · Body Weight · Advanced
- One Arm Towel RowUpper Back · Body Weight · Advanced
- Dumbbell Lying Rear Delt RowUpper Back · Dumbbell · Advanced
- Lever One Arm Bent Over RowUpper Back · Barbell · Advanced
- Cable Reverse-grip Straight Back Seated High RowUpper Back · Cable · Advanced
Back Training FAQ
What back exercises can I do at home?
Inverted rows under a sturdy table, towel rows anchored in a door, superman holds, and resistance-band rows all train the back at home. If you have a pull-up bar, pull-ups and chin-ups are the single most effective home back exercise.
How do I fix rounded shoulders and posture with back training?
Prioritize horizontal pulls (rows) and rear-delt work like face pulls and reverse flyes. Strengthening the rhomboids, traps, and rear delts pulls the shoulders back into alignment. Train them 2-3 times per week and stretch the chest on the same days.
Are deadlifts a back exercise or a leg exercise?
Both. Deadlifts train the entire posterior chain: spinal erectors, lats, and traps in the back, plus glutes and hamstrings in the legs. Most lifters program deadlifts on back day or on a dedicated pull day because of how strongly they load the lats and erectors.
Why is back width different from back thickness?
Width comes mainly from the lats, which vertical pulls like pull-ups and lat pulldowns target. Thickness comes from the traps, rhomboids, and erectors, which rows and deadlifts build. Train both vertical and horizontal pulling every week for a complete back.