Back Exercises
Train your back with the rowing patterns that build thickness and fix posture. This free collection covers inverted rows, barbell and Smith rows, single-arm dumbbell and lever rows, seated and high cable rows, kettlebell renegade rows, and band and towel rows for training with almost nothing. Each guide comes with an animated GIF demonstration and step-by-step cues so the lats, traps, and rhomboids do the work instead of the lower back.
Benefits of Back Training
- Develop lats, traps, rhomboids, and rear delts with horizontal pulling
- Reverse rounded shoulders and reduce lower-back and neck strain
- Wide, narrow, neutral, and reverse grips for balanced back development
- Barbell, cable, dumbbell, kettlebell, band, and bodyweight options
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
Pull-Up
The vertical pull that builds back width, and the clearest single measure of rel...
Target: Lats
Chin-Up
The supinated grip brings the biceps into the pull, so most people can do more c...
Target: Lats
Wide-Grip Lat Pulldown
A scalable vertical pull for anyone who cannot yet do full pull-ups, and a way t...
Target: Lats
Barbell Deadlift
The heaviest lift most people will ever perform, loading the entire posterior ch...
Target: Lower Back
Bent Over Barbell Row
The heaviest horizontal pull available, building mid-back thickness while the hi...
Target: Upper Back
One-Arm Dumbbell Row
Bracing on a bench removes the lower back as the limiting factor, so the lat can...
Target: Lats
Seated Cable Row
Constant cable tension through a horizontal pull, with a supported position that...
Target: Upper Back
T-Bar Row
A neutral-grip row with the load close to the body, letting you handle near-barb...
Target: Upper Back
Barbell Shrug
The most direct upper-trap loader there is: a short vertical range that tolerate...
Target: Traps
Back Extension
Trains the spinal erectors, glutes, and hamstrings to extend the hip under contr...
Target: Lower Back
Inverted Row
A horizontal pull you load by changing torso angle, so it scales from a first re...
Target: Upper Back
Cable Palm Rotational Row
Cable Palm Rotational Row is a back exercise that targets the upper back, with t...
Target: Upper Back
Dumbbell Incline Row
Dumbbell Incline Row is a back exercise that targets the upper back, with the bi...
Target: Upper Back
Cable Low Seated Row
Cable Low Seated Row is a back exercise that targets the upper back, with the bi...
Target: Upper Back
Kettlebell Two Arm Row
Kettlebell Two Arm Row is a back exercise that targets the upper back, with the ...
Target: Upper Back
Bodyweight Squatting Row (with Towel) is a back exercise that targets the upper ...
Target: Upper Back
Lever Unilateral Row
Lever Unilateral Row is a back exercise that targets the upper back, with the bi...
Target: Upper Back
Bodyweight Standing Row (with Towel) is a back exercise that targets the upper b...
Target: Upper Back
Dumbbell Side Plank With Rear Fly is a back exercise that targets the upper back...
Target: Upper Back
Chin-ups (narrow Parallel Grip)
Chin-ups (narrow Parallel Grip) is a back exercise that targets the upper back, ...
Target: Upper Back
Lever T-bar Reverse Grip Row
Lever T-bar Reverse Grip Row is a back exercise that targets the upper back, wit...
Target: Upper Back
Standing Archer
Standing Archer is a back exercise that targets the upper back, with the shoulde...
Target: Upper Back
Dumbbell Bent Over Row
Dumbbell Bent Over Row is a back exercise that targets the upper back, with the ...
Target: Upper Back
Barbell Reverse Grip Bent Over Row
Barbell Reverse Grip Bent Over Row is a back exercise that targets the upper bac...
Target: Upper Back
Dumbbell Reverse Grip Incline Bench Two Arm Row is a back exercise that targets ...
Target: Upper Back
Cambered Bar Lying Row
Cambered Bar Lying Row is a back exercise that targets the upper back, with the ...
Target: Upper Back
Bodyweight Standing Row
Bodyweight Standing Row is a back exercise that targets the upper back, with the...
Target: Upper Back
Barbell Bent Over Row
Barbell Bent Over Row is a back exercise that targets the upper back, with the b...
Target: Upper Back
Cable Standing Twist Row (v-bar)
Cable Standing Twist Row (v-bar) is a back exercise that targets the upper back,...
Target: Upper Back
Bodyweight Squatting Row
Bodyweight Squatting Row is a back exercise that targets the upper back, with th...
Target: Upper Back
Smith Reverse Grip Bent Over Row
Smith Reverse Grip Bent Over Row is a back exercise that targets the upper back,...
Target: Upper Back
Smith One Arm Row
Smith One Arm Row is a back exercise that targets the upper back, with the bicep...
Target: Upper Back
Inverted Row V. 2
Inverted Row V. 2 is a back exercise that targets the upper back, with the bicep...
Target: Upper Back
Lever T Bar Row
Lever T Bar Row is a back exercise that targets the upper back, with the biceps,...
Target: Upper Back
Dumbbell Palm Rotational Bent Over Row is a back exercise that targets the upper...
Target: Upper Back
Lever Reverse T-bar Row
Lever Reverse T-bar Row is a back exercise that targets the upper back, with the...
Target: Upper Back
Lever High Row
Lever High Row is a back exercise that targets the upper back, with the biceps, ...
Target: Upper Back
Bodyweight Standing Close-grip One Arm Row is a back exercise that targets the u...
Target: Upper Back
Cable Floor Seated Wide-grip Row
Cable Floor Seated Wide-grip Row is a back exercise that targets the upper back,...
Target: Upper Back
Cable Seated Row
Cable Seated Row is a back exercise that targets the upper back, with the biceps...
Target: Upper Back
Cable Standing Row (v-bar)
Cable Standing Row (v-bar) is a back exercise that targets the upper back, with ...
Target: Upper Back
Cable Seated One Arm Alternate Row is a back exercise that targets the upper bac...
Target: Upper Back
Bodyweight Standing Close-grip Row
Bodyweight Standing Close-grip Row is a back exercise that targets the upper bac...
Target: Upper Back
Back Lever
Back Lever is a back exercise that targets the upper back, with the biceps, fore...
Target: Upper Back
Cable Upper Row
Cable Upper Row is a back exercise that targets the upper back, with the biceps,...
Target: Upper Back
Cable Seated Wide-grip Row
Cable Seated Wide-grip Row is a back exercise that targets the upper back, with ...
Target: Upper Back
Upper Back Stretch
Upper Back Stretch is a back exercise that targets the upper back, with the shou...
Target: Upper Back
Cable Rope Extension Incline Bench Row is a back exercise that targets the upper...
Target: Upper Back
Bodyweight Standing One Arm Row (with Towel) is a back exercise that targets the...
Target: Upper Back
Dumbbell Reverse Grip Incline Bench One Arm Row is a back exercise that targets ...
Target: Upper Back
Front Lever Reps
Front Lever Reps is a back exercise that targets the upper back, with the core, ...
Target: Upper Back
Rope Climb
Rope Climb is a back exercise that targets the upper back, with the forearms, bi...
Target: Upper Back
Suspended Row
Suspended Row is a back exercise that targets the upper back, with the biceps, s...
Target: Upper Back
Barbell Pendlay Row
Barbell Pendlay Row is a back exercise that targets the upper back, with the bic...
Target: Upper Back
Barbell One Arm Bent Over Row
Barbell One Arm Bent Over Row is a back exercise that targets the upper back, wi...
Target: Upper Back
Lever One Arm Lateral High Row
Lever One Arm Lateral High Row is a back exercise that targets the upper back, w...
Target: Upper Back
Skin The Cat
Skin The Cat is a back exercise that targets the upper back, with the shoulders,...
Target: Upper Back
Inverted Row On Bench
Inverted Row On Bench is a back exercise that targets the upper back, with the b...
Target: Upper Back
Cable Decline Seated Wide-grip Row
Cable Decline Seated Wide-grip Row is a back exercise that targets the upper bac...
Target: Upper Back
Medicine Ball Overhead Slam
Medicine Ball Overhead Slam is a back exercise that targets the upper back, with...
Target: Upper Back
Kettlebell One Arm Row
Kettlebell One Arm Row is a back exercise that targets the upper back, with the ...
Target: Upper Back
Cable High Row (kneeling)
Cable High Row (kneeling) is a back exercise that targets the upper back, with t...
Target: Upper Back
Dumbbell Incline Y-raise
Dumbbell Incline Y-raise is a back exercise that targets the upper back, with th...
Target: Upper Back
Lever Bent-over Row With V-bar
Lever Bent-over Row With V-bar is a back exercise that targets the upper back, w...
Target: Upper Back
Cable One Arm Bent Over Row
Cable One Arm Bent Over Row is a back exercise that targets the upper back, with...
Target: Upper Back
Inverted Row With Straps
Inverted Row With Straps is a back exercise that targets the upper back, with th...
Target: Upper Back
Elbow Lift - Reverse Push-up
Elbow Lift - Reverse Push-up is a back exercise that targets the upper back, wit...
Target: Upper Back
Lever Seated Row
Lever Seated Row is a back exercise that targets the upper back, with the biceps...
Target: Upper Back
Cable Incline Bench Row
Cable Incline Bench Row is a back exercise that targets the upper back, with the...
Target: Upper Back
Lever Bent Over Row
Lever Bent Over Row is a back exercise that targets the upper back, with the bic...
Target: Upper Back
Lever Narrow Grip Seated Row
Lever Narrow Grip Seated Row is a back exercise that targets the upper back, wit...
Target: Upper Back
Resistance Band Seated Straight Back Row
Resistance Band Seated Straight Back Row is a back exercise that targets the upp...
Target: Upper Back
London Bridge
London Bridge is a back exercise that targets the upper back, with the shoulders...
Target: Upper Back
Ez Bar Reverse Grip Bent Over Row
Ez Bar Reverse Grip Bent Over Row is a back exercise that targets the upper back...
Target: Upper Back
Band One Arm Twisting Seated Row
Band One Arm Twisting Seated Row is a back exercise that targets the upper back,...
Target: Upper Back
Cable Rope Seated Row
Cable Rope Seated Row is a back exercise that targets the upper back, with the b...
Target: Upper Back
Cable Straight Back Seated Row
Cable Straight Back Seated Row is a back exercise that targets the upper back, w...
Target: Upper Back
Dumbbell Reverse Grip Row (female) is a back exercise that targets the upper bac...
Target: Upper Back
Cable Shrug
Cable Shrug is a back exercise that targets the traps, with the shoulders workin...
Target: Traps
Lever Gripless Shrug V. 2
Lever Gripless Shrug V. 2 is a back exercise that targets the traps, with the sh...
Target: Traps
Scapula Dips
Scapula Dips is a back exercise that targets the traps, with the rhomboids, delt...
Target: Traps
Dumbbell Decline Shrug
Dumbbell Decline Shrug is a back exercise that targets the traps, with the shoul...
Target: Traps
Kettlebell Sumo High Pull
Kettlebell Sumo High Pull is a back exercise that targets the traps, with the sh...
Target: Traps
Lever Shrug
Lever Shrug is a back exercise that targets the traps, with the shoulders workin...
Target: Traps
Dumbbell Shrug
Dumbbell Shrug is a back exercise that targets the traps, with the shoulders wor...
Target: Traps
Lever Gripless Shrug
Lever Gripless Shrug is a back exercise that targets the traps, with the shoulde...
Target: Traps
Smith Shrug
Smith Shrug is a back exercise that targets the traps, with the shoulders workin...
Target: Traps
Dumbbell Incline Shrug
Dumbbell Incline Shrug is a back exercise that targets the traps, with the shoul...
Target: Traps
Dumbbell Decline Shrug V. 2
Dumbbell Decline Shrug V. 2 is a back exercise that targets the traps, with the ...
Target: Traps
Scapular Pull-up
Scapular Pull-up is a back exercise that targets the traps, with the biceps, rho...
Target: Traps
Smith Back Shrug
Smith Back Shrug is a back exercise that targets the traps, with the shoulders w...
Target: Traps
Sphinx
Sphinx is a back exercise that targets the spine, with the glutes, hamstrings wo...
Target: Spine
Hyperextension (on Bench)
Hyperextension (on Bench) is a back exercise that targets the spine, with the gl...
Target: Spine
Back Extension On Exercise Ball
Back Extension On Exercise Ball is a back exercise that targets the spine, with ...
Target: Spine
Exercise Ball Back Extension With Knees Off Ground is a back exercise that targe...
Target: Spine
Standing Pelvic Tilt
Standing Pelvic Tilt is a back exercise that targets the spine, with the abdomin...
Target: Spine
Roller Back Stretch
Roller Back Stretch is a back exercise that targets the spine, with the hamstrin...
Target: Spine
Exercise Ball Prone Leg Raise
Exercise Ball Prone Leg Raise is a back exercise that targets the spine, with th...
Target: Spine
Exercise Ball Back Extension With Hands Behind Head is a back exercise that targ...
Target: Spine
Exercise Ball Back Extension With Arms Extended
Exercise Ball Back Extension With Arms Extended is a back exercise that targets ...
Target: Spine
Lever Back Extension
Lever Back Extension is a back exercise that targets the spine, with the glutes,...
Target: Spine
Two Toe Touch (male)
Two Toe Touch (male) is a back exercise that targets the spine, with the hamstri...
Target: Spine
Lower Back Curl
Lower Back Curl is a back exercise that targets the spine, with the glutes, hams...
Target: Spine
Upward Facing Dog
Upward Facing Dog is a back exercise that targets the spine, with the shoulders,...
Target: Spine
Exercise Ball Back Extension With Rotation
Exercise Ball Back Extension With Rotation is a back exercise that targets the s...
Target: Spine
Spine Stretch
Spine Stretch is a back exercise that targets the spine, with the hamstrings, gl...
Target: Spine
Hyperextension
Hyperextension is a back exercise that targets the spine, with the glutes, hamst...
Target: Spine
Exercise Ball Hug
Exercise Ball Hug is a back exercise that targets the spine, with the shoulders,...
Target: Spine
Band Straight Leg Deadlift
Band Straight Leg Deadlift is a back exercise that targets the spine, with the h...
Target: Spine
Weighted Hyperextension (on Stability Ball)
Weighted Hyperextension (on Stability Ball) is a back exercise that targets the ...
Target: Spine
One Arm Against Wall
One Arm Against Wall is a back exercise that targets the lats, with the shoulder...
Target: Lats
Archer Pull Up
Archer Pull Up is a back exercise that targets the lats, with the biceps, forear...
Target: Lats
Standing Lateral Stretch
Standing Lateral Stretch is a back exercise that targets the lats, with the shou...
Target: Lats
Lever Front Pulldown
Lever Front Pulldown is a back exercise that targets the lats, with the biceps, ...
Target: Lats
Side-to-side Chin
Side-to-side Chin is a back exercise that targets the lats, with the biceps, for...
Target: Lats
Band Assisted Pull-up
Band Assisted Pull-up is a back exercise that targets the lats, with the biceps,...
Target: Lats
Reverse Grip Machine Lat Pulldown
Reverse Grip Machine Lat Pulldown is a back exercise that targets the lats, with...
Target: Lats
Exercise Ball Alternating Arm Ups
Exercise Ball Alternating Arm Ups is a back exercise that targets the lats, with...
Target: Lats
Cable Lying Extension Pullover (with Rope Attachment) is a back exercise that ta...
Target: Lats
Seated Lower Back Stretch
Seated Lower Back Stretch is a back exercise that targets the lats, with the glu...
Target: Lats
Cable Pulldown (pro Lat Bar)
Cable Pulldown (pro Lat Bar) is a back exercise that targets the lats, with the ...
Target: Lats
Weighted Muscle Up (on Bar)
Weighted Muscle Up (on Bar) is a back exercise that targets the lats, with the b...
Target: Lats
Muscle Up
Muscle Up is a back exercise that targets the lats, with the biceps, triceps, sh...
Target: Lats
Cable Straight Arm Pulldown
Cable Straight Arm Pulldown is a back exercise that targets the lats, with the s...
Target: Lats
Band Close-grip Pulldown
Band Close-grip Pulldown is a back exercise that targets the lats, with the bice...
Target: Lats
Exercise Ball Lower Back Stretch (pyramid)
Exercise Ball Lower Back Stretch (pyramid) is a back exercise that targets the l...
Target: Lats
One Arm Chin-up
One Arm Chin-up is a back exercise that targets the lats, with the biceps, forea...
Target: Lats
Weighted Muscle Up
Weighted Muscle Up is a back exercise that targets the lats, with the biceps, tr...
Target: Lats
Assisted Standing Chin-up
Assisted Standing Chin-up is a back exercise that targets the lats, with the bic...
Target: Lats
Kipping Muscle Up
Kipping Muscle Up is a back exercise that targets the lats, with the biceps, tri...
Target: Lats
Barbell Pullover
Barbell Pullover is a back exercise that targets the lats, with the chest, trice...
Target: Lats
Medicine Ball Catch And Overhead Throw
Medicine Ball Catch And Overhead Throw is a back exercise that targets the lats,...
Target: Lats
Cable One Arm Pulldown
Cable One Arm Pulldown is a back exercise that targets the lats, with the biceps...
Target: Lats
Bench Pull-ups
Bench Pull-ups is a back exercise that targets the lats, with the biceps, forear...
Target: Lats
Wide Grip Rear Pull-up
Wide Grip Rear Pull-up is a back exercise that targets the lats, with the biceps...
Target: Lats
Kneeling Lat Stretch
Kneeling Lat Stretch is a back exercise that targets the lats, with the shoulder...
Target: Lats
Cable Twisting Pull
Cable Twisting Pull is a back exercise that targets the lats, with the shoulders...
Target: Lats
Band Fixed Back Close Grip Pulldown is a back exercise that targets the lats, wi...
Target: Lats
Lever Reverse Grip Lateral Pulldown
Lever Reverse Grip Lateral Pulldown is a back exercise that targets the lats, wi...
Target: Lats
Wide Grip Pull-up
Wide Grip Pull-up is a back exercise that targets the lats, with the biceps, for...
Target: Lats
Assisted Standing Pull-up
Assisted Standing Pull-up is a back exercise that targets the lats, with the bic...
Target: Lats
Cable Underhand Pulldown
Cable Underhand Pulldown is a back exercise that targets the lats, with the bice...
Target: Lats
Barbell Decline Bent Arm Pullover
Barbell Decline Bent Arm Pullover is a back exercise that targets the lats, with...
Target: Lats
Rocky Pull-up Pulldown
Rocky Pull-up Pulldown is a back exercise that targets the lats, with the biceps...
Target: Lats
Ez Bar Lying Bent Arms Pullover
Ez Bar Lying Bent Arms Pullover is a back exercise that targets the lats, with t...
Target: Lats
Side Lying Floor Stretch
Side Lying Floor Stretch is a back exercise that targets the lats, with the obli...
Target: Lats
Lever Pullover
Lever Pullover is a back exercise that targets the lats, with the triceps, shoul...
Target: Lats
Barbell Bent Arm Pullover
Barbell Bent Arm Pullover is a back exercise that targets the lats, with the tri...
Target: Lats
Assisted Pull-up
Assisted Pull-up is a back exercise that targets the lats, with the biceps, fore...
Target: Lats
Gironda Sternum Chin
Gironda Sternum Chin is a back exercise that targets the lats, with the biceps, ...
Target: Lats
Cable Rear Pulldown
Cable Rear Pulldown is a back exercise that targets the lats, with the biceps, r...
Target: Lats
Cable Incline Pushdown
Cable Incline Pushdown is a back exercise that targets the lats, with the tricep...
Target: Lats
Shoulder Grip Pull-up
Shoulder Grip Pull-up is a back exercise that targets the lats, with the biceps,...
Target: Lats
Mixed Grip Chin-up
Mixed Grip Chin-up is a back exercise that targets the lats, with the biceps, fo...
Target: Lats
Cable Lateral Pulldown (with Rope Attachment) is a back exercise that targets th...
Target: Lats
Cable Seated High Row (v-bar)
Cable Seated High Row (v-bar) is a back exercise that targets the lats, with the...
Target: Lats
Exercise Ball Lat Stretch
Exercise Ball Lat Stretch is a back exercise that targets the lats, with the sho...
Target: Lats
Weighted Close Grip Chin-up On Dip Cage
Weighted Close Grip Chin-up On Dip Cage is a back exercise that targets the lats...
Target: Lats
Twin Handle Parallel Grip Lat Pulldown is a back exercise that targets the lats,...
Target: Lats
Muscle-up (on Vertical Bar)
Muscle-up (on Vertical Bar) is a back exercise that targets the lats, with the b...
Target: Lats
Close Grip Chin-up
Close Grip Chin-up is a back exercise that targets the lats, with the biceps, fo...
Target: Lats
Barbell Pullover To Press
Barbell Pullover To Press is a back exercise that targets the lats, with the tri...
Target: Lats
Cable Cross-over Lateral Pulldown is a back exercise that targets the lats, with...
Target: Lats
Band Underhand Pulldown
Band Underhand Pulldown is a back exercise that targets the lats, with the bicep...
Target: Lats
Alternate Lateral Pulldown
Alternate Lateral Pulldown is a back exercise that targets the lats, with the bi...
Target: Lats
Roller Side Lat Stretch
Roller Side Lat Stretch is a back exercise that targets the lats, with the shoul...
Target: Lats
Band Fixed Back Underhand Pulldown is a back exercise that targets the lats, wit...
Target: Lats
Cable Lat Pulldown Full Range Of Motion
Cable Lat Pulldown Full Range Of Motion is a back exercise that targets the lats...
Target: Lats
Weighted Pull-up
Weighted Pull-up is a back exercise that targets the lats, with the biceps, fore...
Target: Lats
Cable Wide Grip Rear Pulldown Behind Neck
Cable Wide Grip Rear Pulldown Behind Neck is a back exercise that targets the la...
Target: Lats
Cable Thibaudeau Kayak Row
Cable Thibaudeau Kayak Row is a back exercise that targets the lats, with the bi...
Target: Lats
Exercise Ball Lying Side Lat Stretch
Exercise Ball Lying Side Lat Stretch is a back exercise that targets the lats, w...
Target: Lats
Cable Lateral Pulldown With V-bar
Cable Lateral Pulldown With V-bar is a back exercise that targets the lats, with...
Target: Lats
Cable Bar Lateral Pulldown
Cable Bar Lateral Pulldown is a back exercise that targets the lats, with the bi...
Target: Lats
Barbell Decline Wide-grip Pullover
Barbell Decline Wide-grip Pullover is a back exercise that targets the lats, wit...
Target: Lats
Pull Up (neutral Grip)
Pull Up (neutral Grip) is a back exercise that targets the lats, with the biceps...
Target: Lats
Band Kneeling One Arm Pulldown
Band Kneeling One Arm Pulldown is a back exercise that targets the lats, with th...
Target: Lats
Weighted One Hand Pull Up
Weighted One Hand Pull Up is a back exercise that targets the lats, with the bic...
Target: Lats
Lever Assisted Chin-up
Lever Assisted Chin-up is a back exercise that targets the lats, with the biceps...
Target: Lats
Reverse Grip Pull-up
Reverse Grip Pull-up is a back exercise that targets the lats, with the biceps, ...
Target: Lats
Cable Pushdown (straight Arm) V. 2
Cable Pushdown (straight Arm) V. 2 is a back exercise that targets the lats, wit...
Target: Lats
Assisted Parallel Close Grip Pull-up is a back exercise that targets the lats, w...
Target: Lats
Cable Straight Arm Pulldown (with Rope) is a back exercise that targets the lats...
Target: Lats
Back Pec Stretch
Back Pec Stretch is a back exercise that targets the lats, with the shoulders, c...
Target: Lats
Rear Pull-up
Rear Pull-up is a back exercise that targets the lats, with the biceps, forearms...
Target: Lats
Lever One Arm Lateral Wide Pulldown is a back exercise that targets the lats, wi...
Target: Lats
Cable Pulldown
Cable Pulldown is a back exercise that targets the lats, with the biceps, forear...
Target: Lats
Cable Squat Row (with Rope Attachment) is a back exercise that targets the lats,...
Target: Lats
L-pull-up
L-pull-up is a back exercise that targets the lats, with the biceps, forearms wo...
Target: Lats
Back Exercises by Equipment
Train back with the equipment you actually have. Each list below is filtered to one tool, so you can build a session around a pair of dumbbells, a cable stack, a barbell, or nothing at all.
All Back Exercises (209)
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
- Pull-UpLats · Body Weight · Intermediate
- Chin-UpLats · Body Weight · Intermediate
- Wide-Grip Lat PulldownLats · Cable · Beginner
- Barbell DeadliftLower Back · Barbell · Intermediate
- Bent Over Barbell RowUpper Back · Barbell · Intermediate
- One-Arm Dumbbell RowLats · Dumbbell · Beginner
- Seated Cable RowUpper Back · Cable · Beginner
- T-Bar RowUpper Back · Barbell · Intermediate
- Barbell ShrugTraps · Barbell · Beginner
- Back ExtensionLower Back · Body Weight · Beginner
- Inverted RowUpper Back · Body Weight · Beginner
- Cable Palm Rotational RowUpper Back · Cable · Advanced
- Dumbbell Incline RowUpper Back · Dumbbell · Intermediate
- Cable Low Seated RowUpper Back · Cable · Intermediate
- Kettlebell Two Arm RowUpper Back · Kettlebell · Intermediate
- Bodyweight Squatting Row (with Towel)Upper Back · Body Weight · Beginner
- Lever Unilateral RowUpper Back · Leverage Machine · Beginner
- Bodyweight Standing Row (with Towel)Upper Back · Body Weight · Beginner
- Dumbbell Side Plank With Rear FlyUpper Back · Dumbbell · Advanced
- Chin-ups (narrow Parallel Grip)Upper Back · Body Weight · Beginner
- Lever T-bar Reverse Grip RowUpper Back · Leverage Machine · Intermediate
- Standing ArcherUpper Back · Body Weight · Advanced
- Dumbbell Bent Over RowUpper Back · Dumbbell · Intermediate
- Barbell Reverse Grip Bent Over RowUpper Back · Barbell · Intermediate
- Dumbbell Reverse Grip Incline Bench Two Arm RowUpper Back · Dumbbell · Advanced
- Cambered Bar Lying RowUpper Back · Barbell · Intermediate
- Bodyweight Standing RowUpper Back · Body Weight · Advanced
- Barbell Bent Over RowUpper Back · Barbell · Intermediate
- Cable Standing Twist Row (v-bar)Upper Back · Cable · Advanced
- Bodyweight Squatting RowUpper Back · Body Weight · Beginner
- Smith Reverse Grip Bent Over RowUpper Back · Smith Machine · Advanced
- Smith One Arm RowUpper Back · Smith Machine · Advanced
- Inverted Row V. 2Upper Back · Body Weight · Intermediate
- Lever T Bar RowUpper Back · Leverage Machine · Advanced
- Dumbbell Palm Rotational Bent Over RowUpper Back · Dumbbell · Advanced
- Lever Reverse T-bar RowUpper Back · Leverage Machine · Advanced
- Lever High RowUpper Back · Leverage Machine · Advanced
- Bodyweight Standing Close-grip One Arm RowUpper Back · Body Weight · Advanced
- Cable Floor Seated Wide-grip RowUpper Back · Cable · Advanced
- Cable Seated RowUpper Back · Cable · Beginner
- Cable Standing Row (v-bar)Upper Back · Cable · Intermediate
- Cable Seated One Arm Alternate RowUpper Back · Cable · Advanced
- Bodyweight Standing Close-grip RowUpper Back · Body Weight · Intermediate
- Back LeverUpper Back · Body Weight · Advanced
- Cable Upper RowUpper Back · Cable · Advanced
- Cable Seated Wide-grip RowUpper Back · Cable · Advanced
- Upper Back StretchUpper Back · Body Weight · Intermediate
- Cable Rope Extension Incline Bench RowUpper Back · Cable · Advanced
- Bodyweight Standing One Arm Row (with Towel)Upper Back · Body Weight · Advanced
- Dumbbell Reverse Grip Incline Bench One Arm RowUpper Back · Dumbbell · Advanced
- Front Lever RepsUpper Back · Body Weight · Advanced
- Rope ClimbUpper Back · Rope · Advanced
- Suspended RowUpper Back · Body Weight · Advanced
- Barbell Pendlay RowUpper Back · Barbell · Intermediate
- Barbell One Arm Bent Over RowUpper Back · Barbell · Advanced
- Lever One Arm Lateral High RowUpper Back · Leverage Machine · Advanced
- Skin The CatUpper Back · Body Weight · Intermediate
- Inverted Row On BenchUpper Back · Body Weight · Advanced
- Cable Decline Seated Wide-grip RowUpper Back · Cable · Intermediate
- Medicine Ball Overhead SlamUpper Back · Medicine Ball · Intermediate
- Kettlebell One Arm RowUpper Back · Kettlebell · Advanced
- Cable High Row (kneeling)Upper Back · Cable · Intermediate
- Dumbbell Incline Y-raiseUpper Back · Dumbbell · Beginner
- Lever Bent-over Row With V-barUpper Back · Leverage Machine · Beginner
- Cable One Arm Bent Over RowUpper Back · Cable · Advanced
- Inverted Row With StrapsUpper Back · Body Weight · Advanced
- Elbow Lift - Reverse Push-upUpper Back · Body Weight · Beginner
- Lever Seated RowUpper Back · Leverage Machine · Advanced
- Cable Incline Bench RowUpper Back · Cable · Advanced
- Lever Bent Over RowUpper Back · Barbell · Intermediate
- Lever Narrow Grip Seated RowUpper Back · Leverage Machine · Advanced
- Resistance Band Seated Straight Back RowUpper Back · Resistance Band · Intermediate
- London BridgeUpper Back · Rope · Advanced
- Ez Bar Reverse Grip Bent Over RowUpper Back · Ez Barbell · Intermediate
- Band One Arm Twisting Seated RowUpper Back · Band · Advanced
- Cable Rope Seated RowUpper Back · Cable · Intermediate
- Cable Straight Back Seated RowUpper Back · Cable · Intermediate
- Dumbbell Reverse Grip Row (female)Upper Back · Dumbbell · Advanced
- Cable ShrugTraps · Cable · Beginner
- Lever Gripless Shrug V. 2Traps · Leverage Machine · Beginner
- Scapula DipsTraps · Body Weight · Beginner
- Dumbbell Decline ShrugTraps · Dumbbell · Intermediate
- Kettlebell Sumo High PullTraps · Kettlebell · Intermediate
- Lever ShrugTraps · Leverage Machine · Beginner
- Dumbbell ShrugTraps · Dumbbell · Beginner
- Lever Gripless ShrugTraps · Leverage Machine · Beginner
- Smith ShrugTraps · Smith Machine · Intermediate
- Dumbbell Incline ShrugTraps · Dumbbell · Beginner
- Dumbbell Decline Shrug V. 2Traps · Dumbbell · Intermediate
- Scapular Pull-upTraps · Body Weight · Beginner
- Smith Back ShrugTraps · Smith Machine · Intermediate
- SphinxSpine · Body Weight · Beginner
- Hyperextension (on Bench)Spine · Body Weight · Beginner
- Back Extension On Exercise BallSpine · Stability Ball · Intermediate
- Exercise Ball Back Extension With Knees Off GroundSpine · Stability Ball · Intermediate
- Standing Pelvic TiltSpine · Body Weight · Beginner
- Roller Back StretchSpine · Roller · Intermediate
- Exercise Ball Prone Leg RaiseSpine · Stability Ball · Intermediate
- Exercise Ball Back Extension With Hands Behind HeadSpine · Stability Ball · Intermediate
- Exercise Ball Back Extension With Arms ExtendedSpine · Stability Ball · Intermediate
- Lever Back ExtensionSpine · Leverage Machine · Advanced
- Two Toe Touch (male)Spine · Body Weight · Beginner
- Lower Back CurlSpine · Body Weight · Beginner
- Upward Facing DogSpine · Body Weight · Intermediate
- Exercise Ball Back Extension With RotationSpine · Stability Ball · Intermediate
- Spine StretchSpine · Body Weight · Intermediate
- HyperextensionSpine · Body Weight · Beginner
- Exercise Ball HugSpine · Stability Ball · Intermediate
- Band Straight Leg DeadliftSpine · Band · Advanced
- Weighted Hyperextension (on Stability Ball)Spine · Weighted · Intermediate
- One Arm Against WallLats · Body Weight · Advanced
- Archer Pull UpLats · Body Weight · Intermediate
- Standing Lateral StretchLats · Body Weight · Intermediate
- Lever Front PulldownLats · Leverage Machine · Intermediate
- Side-to-side ChinLats · Body Weight · Intermediate
- Band Assisted Pull-upLats · Band · Intermediate
- Reverse Grip Machine Lat PulldownLats · Leverage Machine · Intermediate
- Exercise Ball Alternating Arm UpsLats · Stability Ball · Intermediate
- Cable Lying Extension Pullover (with Rope Attachment)Lats · Cable · Intermediate
- Seated Lower Back StretchLats · Body Weight · Beginner
- Cable Pulldown (pro Lat Bar)Lats · Cable · Intermediate
- Weighted Muscle Up (on Bar)Lats · Weighted · Advanced
- Muscle UpLats · Body Weight · Advanced
- Cable Straight Arm PulldownLats · Cable · Intermediate
- Band Close-grip PulldownLats · Band · Intermediate
- Exercise Ball Lower Back Stretch (pyramid)Lats · Stability Ball · Intermediate
- One Arm Chin-upLats · Body Weight · Advanced
- Weighted Muscle UpLats · Weighted · Advanced
- Assisted Standing Chin-upLats · Leverage Machine · Advanced
- Kipping Muscle UpLats · Body Weight · Advanced
- Barbell PulloverLats · Barbell · Intermediate
- Medicine Ball Catch And Overhead ThrowLats · Medicine Ball · Intermediate
- Cable One Arm PulldownLats · Cable · Advanced
- Bench Pull-upsLats · Body Weight · Advanced
- Wide Grip Rear Pull-upLats · Body Weight · Intermediate
- Kneeling Lat StretchLats · Body Weight · Intermediate
- Cable Twisting PullLats · Cable · Advanced
- Band Fixed Back Close Grip PulldownLats · Band · Advanced
- Lever Reverse Grip Lateral PulldownLats · Leverage Machine · Intermediate
- Wide Grip Pull-upLats · Body Weight · Beginner
- Assisted Standing Pull-upLats · Leverage Machine · Advanced
- Cable Underhand PulldownLats · Cable · Intermediate
- Barbell Decline Bent Arm PulloverLats · Barbell · Intermediate
- Rocky Pull-up PulldownLats · Body Weight · Intermediate
- Ez Bar Lying Bent Arms PulloverLats · Ez Barbell · Intermediate
- Side Lying Floor StretchLats · Body Weight · Intermediate
- Lever PulloverLats · Leverage Machine · Intermediate
- Barbell Bent Arm PulloverLats · Barbell · Intermediate
- Assisted Pull-upLats · Leverage Machine · Advanced
- Gironda Sternum ChinLats · Body Weight · Intermediate
- Cable Rear PulldownLats · Cable · Advanced
- Cable Incline PushdownLats · Cable · Advanced
- Shoulder Grip Pull-upLats · Body Weight · Beginner
- Mixed Grip Chin-upLats · Body Weight · Intermediate
- Cable Lateral Pulldown (with Rope Attachment)Lats · Cable · Advanced
- Cable Seated High Row (v-bar)Lats · Cable · Intermediate
- Exercise Ball Lat StretchLats · Stability Ball · Intermediate
- Weighted Close Grip Chin-up On Dip CageLats · Weighted · Intermediate
- Twin Handle Parallel Grip Lat PulldownLats · Cable · Advanced
- Muscle-up (on Vertical Bar)Lats · Body Weight · Intermediate
- Close Grip Chin-upLats · Body Weight · Intermediate
- Barbell Pullover To PressLats · Barbell · Intermediate
- Cable Cross-over Lateral PulldownLats · Cable · Advanced
- Band Underhand PulldownLats · Band · Advanced
- Alternate Lateral PulldownLats · Cable · Beginner
- Roller Side Lat StretchLats · Roller · Intermediate
- Band Fixed Back Underhand PulldownLats · Band · Advanced
- Cable Lat Pulldown Full Range Of MotionLats · Cable · Intermediate
- Weighted Pull-upLats · Weighted · Intermediate
- Cable Wide Grip Rear Pulldown Behind NeckLats · Cable · Intermediate
- Cable Thibaudeau Kayak RowLats · Cable · Intermediate
- Exercise Ball Lying Side Lat StretchLats · Stability Ball · Intermediate
- Cable Lateral Pulldown With V-barLats · Cable · Intermediate
- Cable Bar Lateral PulldownLats · Cable · Advanced
- Barbell Decline Wide-grip PulloverLats · Barbell · Intermediate
- Pull Up (neutral Grip)Lats · Body Weight · Intermediate
- Band Kneeling One Arm PulldownLats · Band · Advanced
- Weighted One Hand Pull UpLats · Weighted · Intermediate
- Lever Assisted Chin-upLats · Leverage Machine · Advanced
- Reverse Grip Pull-upLats · Body Weight · Intermediate
- Cable Pushdown (straight Arm) V. 2Lats · Cable · Intermediate
- Assisted Parallel Close Grip Pull-upLats · Leverage Machine · Advanced
- Cable Straight Arm Pulldown (with Rope)Lats · Cable · Advanced
- Back Pec StretchLats · Body Weight · Advanced
- Rear Pull-upLats · Body Weight · Intermediate
- Lever One Arm Lateral Wide PulldownLats · Leverage Machine · Advanced
- Cable PulldownLats · Cable · Advanced
- Cable Squat Row (with Rope Attachment)Lats · Cable · Advanced
- L-pull-upLats · Body Weight · Intermediate
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.