Back Exercises 17

  • Incline Barbell Rows

    Perform incline barbell rows to target the upper back and traps.

    Back
    Trapezius
    Rhomboids
    rear deltoids
    Intermediate

  • Deadlift

    Lift a barbell from the ground to your hips using proper form.

    Legs
    Back
    Hamstrings
    Glutes
    Spinal Erectors
    Intermediate
    Advanced

  • Romanian Deadlift

    Lower the barbell while keeping your legs straighter than in a conventional deadlift.

    Back
    Legs
    Hamstrings
    Glutes
    Spinal Erectors
    Intermediate

  • Standard Pull-Up

    A classic upper-body exercise targeting the back, biceps, and forearms.

    Back
    Arms
    Lats
    Biceps
    Intermediate

  • Pull Up

    Build upper-body strength with this classic bodyweight exercise.

    Back
    Arms
    Lats
    Biceps
    Shoulders
    Intermediate
    Advanced

  • Chin-Up

    A powerful upper-body exercise focusing on biceps and back.

    Back
    Arms
    Biceps
    Lats
    Intermediate

  • Wide-Grip Pull-Up

    Target your lats more intensely with this wide-grip pull-up.

    Back
    Arms
    Lats
    Intermediate
    Advanced

  • Neutral-Grip Pull-Up

    Reduce shoulder strain while building strength with neutral-grip pull-ups.

    Back
    Arms
    Lats
    Biceps
    Intermediate

  • Commando Pull-Up

    An advanced variation targeting lats and core with a side-to-side motion.

    Back
    Arms
    Lats
    Core
    Advanced

  • Barbell Shrugs

    Strengthen your traps by performing barbell shrugs.

    Upper Back
    Traps
    Beginner
    Intermediate

  • Lat Pull-down

    Pull down the bar to build a wider back. Perfect for hitting those lats hard.

    Back
    Arms
    Lats
    Beginner
    Intermediate

  • Bent-Over Row

    A compound exercise that targets multiple back muscles.

    Back
    Lats
    Rhomboids
    Trapezius
    Intermediate

  • Seated Cable Row

    An isolation exercise that targets the mid-back muscles for improved strength and posture.

    Back
    Rhomboids
    Lats
    Beginner
    Intermediate

  • T-Bar Row

    A compound exercise for building a strong, thick back using a T-bar machine or barbell.

    Back
    Lats
    Rhomboids
    Trapezius
    Intermediate

  • Single-Arm Dumbbell Row

    A great exercise for building unilateral strength and isolating one side of the back.

    Back
    Lats
    Beginner
    Intermediate

  • Back Extension

    Also called hyperextension, it's a key exercise for strengthening the lower back and improving spinal stability.

    Back
    Spinal Erectors
    Beginner
    Intermediate

  • Good Mornings

    A classic hinge exercise that works your lower back, hamstrings, and glutes, improving flexibility and strength.

    Lower back
    Hamstrings
    Hamstrings
    Glutes
    Spinal Erectors
    Intermediate