Back Exercises
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
Benefits of Back Training
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.
- 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
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.
- Bodyweight Back Exercises60 free exercises
- Dumbbell Back Exercises15 free exercises
- Cable Back Exercises45 free exercises
- Barbell Back Exercises20 free exercises
- Machine Back Exercises25 free exercises
- Smith Machine Back Exercises6 free exercises
- Resistance Band Back Exercises10 free exercises
- Kettlebell Back Exercises5 free exercises
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.