Back Exercises

163 back exercises, most popular first. Every one has an animated demo and a step-by-step form guide.

Barbell Bent-Over Row

Barbell · Upper Back

Dumbbell Bent-Over Row

Dumbbell · Upper Back

Lever Front Pulldown

Machine · Lats

Pull-Up

Bodyweight · Lats

Chin-Up

Bodyweight · Lats

Alternating Cable Lat Pulldown

Cable · Lats

Alternating Single-Arm Seated Cable Row

Cable · Upper Back

Barbell Cambered Bar Lying Row

Barbell · Upper Back

Barbell Incline Row

Barbell · Upper Back

Barbell Pendlay Row

Barbell · Upper Back

Barbell Pullover to Press

Barbell · Lats

Barbell Reverse-Grip Bent-Over Row

Barbell · Upper Back

Barbell Reverse-Grip Incline Bench Row

Barbell · Upper Back

Barbell Shrug

Barbell · Traps

Barbell Single-Arm Bent-Over Row

Barbell · Upper Back

Cable Decline Seated Wide-Grip Row

Cable · Upper Back

Cable Floor Seated Wide-Grip Row

Cable · Upper Back

Cable Incline Bench Row

Cable · Upper Back

Cable Incline Pushdown

Cable · Lats

Cable Lat Pulldown

Cable · Lats

Cable Lat Pulldown (Bar)

Cable · Lats

Cable Lat Pulldown (Rope)

Cable · Lats

Cable Lat Pulldown (V-Bar)

Cable · Lats

Cable Low Seated Row

Cable · Upper Back

Cable Pulldown

Cable · Lats

Cable Rear Pulldown

Cable · Lats

Cable Rope Crossover Seated Row

Cable · Upper Back

Cable Rope Elevated Seated Row

Cable · Upper Back

Cable Rope Seated Row

Cable · Upper Back

Cable Seated High Row (V-Bar)

Cable · Lats

Cable Seated Row

Cable · Upper Back

Cable Seated Wide-Grip Row

Cable · Upper Back

Cable Shrug

Cable · Traps

Cable Single-Arm Bent-Over Row

Cable · Upper Back

Cable Squat Row (Rope)

Cable · Lats

Cable Standing Row (V-Bar)

Cable · Upper Back

Cable Standing Twist Row (V-Bar)

Cable · Upper Back

Cable Straight Back Seated Row

Cable · Upper Back

Cable Thibaudeau Kayak Row

Cable · Lats

Cable Upper Row

Cable · Upper Back

Close-Grip Chin-Up

Bodyweight · Lats

Crossover Cable Lat Pulldown

Cable · Lats

Dumbbell Decline Shrug

Dumbbell · Traps

Dumbbell Incline Row

Dumbbell · Upper Back

Dumbbell Incline Shrug

Dumbbell · Traps

Dumbbell Lying Rear Delt Row

Dumbbell · Upper Back

Dumbbell Reverse-Grip Row

Dumbbell · Upper Back

Dumbbell Shrug

Dumbbell · Traps

Dumbbell Single-Arm Bent-Over Row

Dumbbell · Upper Back

Full-Range Cable Lat Pulldown

Cable · Lats

Incline Bench Cable Row (Rope)

Cable · Upper Back

Inverted Row

Bodyweight · Upper Back

Inverted Row Bent Knees

Bodyweight · Upper Back

Inverted Row on Bench

Bodyweight · Upper Back

Inverted Row with Straps

Bodyweight · Upper Back

Kneeling Cable High Row

Cable · Upper Back

Landmine Row

Barbell · Upper Back

Lower Back Curl

Bodyweight · Spine

Mixed Grip Chin-Up

Bodyweight · Lats

Narrow Neutral-Grip Chin-Up

Bodyweight · Upper Back

Negative Pull-Up

Bodyweight · Lats

Neutral-Grip Cable Lat Pulldown

Cable · Lats

Neutral-Grip Pull-Up

Bodyweight · Lats

Rear Pull-Up

Bodyweight · Lats

Reverse-Grip Incline Dumbbell Row

Dumbbell · Upper Back

Reverse-Grip Pull-Up

Bodyweight · Lats

Rocky Pull-Up Pulldown

Bodyweight · Lats

Rotating-Grip Cable Row

Cable · Upper Back

Rotating-Grip Dumbbell Bent-Over Row

Dumbbell · Upper Back

Scapular Pull-Up

Bodyweight · Traps

Seated Reverse-Grip Cable High Row

Cable · Upper Back

Shoulder Grip Pull-Up

Bodyweight · Lats

Single-Arm Chin-Up

Bodyweight · Lats

Single-Arm Kneeling Cable High Row

Cable · Upper Back

Single-Arm Landmine Row

Barbell · Upper Back

Single-Arm Reverse-Grip Incline Dumbbell Row

Dumbbell · Upper Back

Single-Arm Towel Row

Bodyweight · Upper Back

Straight-Arm Cable Pulldown

Cable · Lats

Straight-Arm Cable Pulldown (Rope)

Cable · Lats

Straight-Arm Cable Pushdown

Cable · Lats

Suspended Row

Bodyweight · Upper Back

Underhand Cable Lat Pulldown

Cable · Lats

Wide-Grip Cable Lat Pulldown

Cable · Lats

Wide-Grip Pull-Up

Bodyweight · Lats

Wide-Grip Rear Pull-Up

Bodyweight · Lats

Assisted Neutral-Grip Pull-Up

Machine · Lats

Assisted Pull-Up

Machine · Lats

Assisted Standing Chin-Up

Machine · Lats

Assisted Standing Pull-Up

Machine · Lats

Band Assisted Pull-Up

Band · Lats

Band Close-Grip Pulldown

Band · Lats

Band Shrug

Band · Traps

Band Single-Arm Standing Low Row

Band · Upper Back

Band Single-Arm Twisting Seated Row

Band · Upper Back

Band Straight Leg Deadlift

Band · Spine

Band Underhand Pulldown

Band · Lats

EZ-Bar Reverse-Grip Bent-Over Row

EZ-Bar · Upper Back

Kettlebell Alternating Renegade Row

Kettlebell · Upper Back

Kettlebell Alternating Row

Kettlebell · Upper Back

Kettlebell Single-Arm Row

Kettlebell · Upper Back

Kettlebell Two-Arm Row

Kettlebell · Upper Back

Knees-Raised Stability Ball Back Extension

Stability Ball · Spine

Lever Alternating Narrow Grip Seated Row

Machine · Upper Back

Lever Assisted Chin-Up

Machine · Lats

Lever Gripless Shrug

Machine · Traps

Lever High Row

Machine · Upper Back

Lever Narrow Grip Seated Row

Machine · Upper Back

Lever Reverse T-Bar Row

Machine · Upper Back

Lever Reverse-Grip Lat Pulldown

Machine · Lats

Lever Reverse-Grip Vertical Row

Machine · Upper Back

Lever Seated Row

Machine · Upper Back

Lever Shrug

Machine · Traps

Lever T Bar Row

Machine · Upper Back

Lever T-Bar Reverse-Grip Row

Machine · Upper Back

Lever Unilateral Row

Machine · Upper Back

Medicine Ball Catch and Overhead Throw

Medicine Ball · Lats

Single-Arm Cross-Body Machine Pulldown

Machine · Lats

Single-Arm Kneeling Band Pulldown

Band · Lats

Single-Arm Lever High Row

Machine · Upper Back

Smith Back Shrug

Smith Machine · Traps

Smith Bent-Over Row

Smith Machine · Upper Back

Smith Narrow Row

Smith Machine · Upper Back

Smith Reverse-Grip Bent-Over Row

Smith Machine · Upper Back

Smith Shrug

Smith Machine · Traps

Smith Single-Arm Row

Smith Machine · Upper Back

Stability Ball Prone Leg Raise

Stability Ball · Spine

Underhand Machine Lat Pulldown

Machine · Lats

Weighted Close-Grip Chin-Up (Dip Station)

Weighted · Lats

Weighted Pull-Up

Weighted · Lats

Barbell Bent Arm Pullover

Barbell · Lats

Barbell Decline Bent Arm Pullover

Barbell · Lats

Barbell Decline Wide-Grip Pullover

Barbell · Lats

Barbell Pullover

Barbell · Lats

Bench Hyperextension

Bodyweight · Spine

Cable Twisting Pull

Cable · Lats

Dead Hang

Bodyweight · Lats

Elbow-Lift Reverse Push-Up

Bodyweight · Upper Back

Gironda Sternum Chin

Bodyweight · Lats

Hyperextension

Bodyweight · Spine

Kipping Muscle Up

Bodyweight · Lats

Lying Cable Pullover (Rope)

Cable · Lats

Muscle-Up

Bodyweight · Lats

Ring Muscle Up

Bodyweight · Lats

Scapula Dips

Bodyweight · Traps

Side-To-Side Chin

Bodyweight · Lats

Single-Arm Wall Push

Bodyweight · Lats

Sphinx

Bodyweight · Spine

Standing Pelvic Tilt

Bodyweight · Spine

Upward Facing Dog

Bodyweight · Spine

EZ-Bar Lying Bent Arms Pullover

EZ-Bar · Lats

Hands-Behind-Head Stability Ball Back Extension

Stability Ball · Spine

Kettlebell Sumo High Pull

Kettlebell · Traps

Lever Back Extension

Machine · Spine

Lever Pullover

Machine · Lats

Medicine Ball Overhead Slam

Medicine Ball · Upper Back

Rope Climb

Rope · Upper Back

Stability Ball Alternating Arm Ups

Stability Ball · Lats

Stability Ball Back Extension

Stability Ball · Spine

Stability Ball Back Extension with Rotation

Stability Ball · Spine

Stability Ball Hug

Stability Ball · Spine

Straight-Arm Stability Ball Back Extension

Stability Ball · Spine

Weighted Muscle-Up

Weighted · Lats

Weighted Stability Ball Hyperextension

Weighted · Spine