Back exercises
Pull-ups, rows and pulldowns for the lats and upper back. Each guide covers setup, form cues, the muscles it works and sets and reps by goal.
17 lifts
- Ball SlamA full body power move that turns effort into one loud repSlam ball (dead bounce) · Beginner
- Barbell RowThe heavy barbell pull that builds a thick, strong upper backBarbell · Beginner
- Barbell ShrugThe simplest way to load the upper traps directlyBarbell · Beginner
- Bird DogThe slow, quiet core drill that teaches your spine to stay still while your limbs moveBodyweight · Beginner
- Cable RowThe steady, back-friendly row you can load and repeat every weekLow cable row station or cable stack · Beginner
- Chin-UpThe underhand bodyweight pull that builds your back and biceps togetherPull-up bar · Intermediate
- Dumbbell Chest-Supported RowThe back row that takes your lower back out of the pictureDumbbells · Beginner
- Dumbbell PulloverOne dumbbell, a long arc overhead, and a big stretch through the lats and chestDumbbell · Intermediate
- Dumbbell RowThe free weight back builder you can row with one arm or bothDumbbells · Beginner
- HyperextensionThe simplest way to train your lower back, glutes and hamstrings togetherHyperextension bench (45 degree or horizontal) · Beginner
- Inverted RowThe bodyweight row that builds your back with just a barBarbell in a rack or Smith machine · Beginner
- Lat PulldownThe machine pull that builds your lats at any strength levelLat pulldown machine or high cable · Beginner
- Muscle-UpThe bodyweight skill that joins a pull-up and a dip in one repPull-up bar or gymnastic rings · Advanced
- Prone Y-T-W RaiseThree letters, light weights and a lot of upper back workLight dumbbells or none · Beginner
- Pull-UpThe bodyweight pull that builds a wide, strong backPull-up bar · Intermediate
- Straight-Arm PulldownThe cable move that trains your lats without your biceps taking overCable machine · Beginner
- T-Bar RowA heavy, steady row that builds a thick middle backBarbell in a landmine or corner, or a T-bar row machine · Beginner