Explore back exercises with cables, weights, machines, and bodyweight. Learn about technique, equipment choices, and practical training guidance.
Explore back exercises for the lats, upper back, and lower-back supporting muscles. Choose movements and equipment that suit your training level and goals.
This category includes pulls, rows, pull-ups, and variations using cables, barbells, dumbbells, machines, or bodyweight. Depending on the setup and technique, exercises can emphasize different areas such as the latissimus dorsi, trapezius, and muscles supporting the trunk. Controlled repetitions and a steady torso help keep the movement consistent.
Start with a load that allows you to control the full range of motion. Keep your shoulders and wrists in a comfortable position, avoid momentum, and adjust machines carefully. Stop if you feel sharp or persistent pain and seek qualified coaching when needed.
323 exercises
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The Back Sweeper is a dynamic exercise that focuses on strengthening your back muscles and improving your flexibility. This exercise offers a unique combination of movements that work not only your back, but also your shoulders and core. Execution Begin in a standing position with your feet shou
This neck stretch exercise is a fantastic way to reduce tension in your neck and shoulders. Through a combination of movements, it helps improve your flexibility and reduce the chance of neck pain, especially if you sit or stand for long periods in your daily routine. Execution Begin in a standi
Band Arm Abduction Horizontal is an effective exercise for strengthening your shoulder girdle and upper back. This exercise offers a unique way to provide resistance against the movement of your arms, leading to strong development of the muscles around your shoulders. Execution Begin by gripping
The Band Bent-Over Row is an effective exercise that targets strengthening your back muscles using a resistance band. This exercise offers a unique way to train your back without using heavy weights, making it an excellent choice for home workouts or when traveling. Execution Stand with your fee
The Band Pull-Apart is an effective exercise that focuses on strengthening and stabilizing the shoulders and upper back. This exercise is unique because it emphasizes the rear of your shoulders and helps improve your posture. Execution Stand upright with your feet shoulder-width apart. Hold a
The shoulder press is an exercise that works all three heads of the deltoid (but not to the same extent). This is the deltoid muscle responsible for raising the upper arm. In the behind (the) neck press, the barbell is brought behind the head instead of in front of it. The pectoralis major assists i
The barbell bent over row is an exercise targeting the latissimus dorsi, the main muscle responsible for the 'V-shape'. However, many other muscles assist in pulling the elbows and shoulders backward, as well as maintaining the bent-over position. The biceps brachii, brachialis, and brachioradialis
If you are looking for an effective exercise to strengthen your back muscles, the Barbell Bent-Over Row with a pronated grip is an excellent choice. This exercise not only provides an intensive workout for your upper back, but also improves your grip strength and supports the development of good pos
The Barbell Bent-Over Row with a supinated grip is a powerful exercise that targets the development of your back muscles, with additional emphasis on your biceps and forearms due to the underhand grip. This variation offers unique benefits for improving your posture, strength, and muscle definition.
Introduction The Barbell Clean and Press is a dynamic compound exercise that combines strength, explosiveness, and coordination. This exercise is unique because it intensively trains both the lower and upper body, giving you a full-body workout in one movement. Execution Begin with the barbell o
The Barbell Clean Pull is a dynamic strength exercise that focuses on explosive power and improving your pulling technique. This exercise is unique because it not only strengthens your muscles but also improves your ability to generate force quickly, which is essential in many sports and daily activ
The Barbell Full Clean is a dynamic compound exercise that combines strength, speed, and coordination. This exercise is unique because it challenges your entire body and helps improve your explosive strength, especially in the lower body and core. Execution Begin with the barbell on the floor an
The Barbell Good Mornings exercise is a fantastic way to strengthen your lower back, hamstrings, and glutes. This compound movement not only improves your strength but also your posture and flexibility. Execution Begin by placing a barbell across your upper back, not your neck. Make sure your fe
The rear delt row is an exercise targeting the posterior head of the deltoid (shoulder muscle). The lateral head and, to a lesser extent, the anterior head also contribute to this movement, but are activated less. Many other muscles help move the elbows and shoulders backward, as well as maintain th
If you are looking for an exercise that not only builds strength but also improves your balance and coordination, the Barbell One-Arm Single-Leg Deadlift is for you. This unique variation of the traditional deadlift focuses on unilateral strength, challenging your muscles in a new way. Execution
The Barbell Overhead Press is a powerful exercise that focuses on strengthening your upper body, particularly your shoulders, arms, and chest. This exercise offers unique benefits for building muscle mass and improving your overall strength and stability. Execution Begin by positioning the barbe
The Barbell Overhead Shrug is a powerful exercise that targets the development of your shoulders, upper back, and trapezius. This exercise is unique because it improves shoulder stability while also contributing to better posture. Execution Begin by placing a barbell on a rack at shoulder height
Introduction: The Barbell Pendlay Row is a powerful compound exercise that targets your back muscles. What makes this exercise unique is that each repetition starts from the floor, allowing for a complete reset and maximum strength development in the upper back and lats. Execution: Place a barbe
The Barbell Pull is a powerful compound exercise that targets multiple muscle groups at once. It is an excellent way to strengthen your back, shoulders, and arms while also improving your grip strength. Execution Begin by placing the barbell on the floor in front of your feet. Stand with your fe
The Barbell Push Bent-Over Row is a powerful compound exercise that targets multiple muscle groups in your upper body. This exercise combines the best of both worlds: it improves both your strength and posture by activating your back, shoulders, and arms. Execution Begin with your feet shoulder-
The Barbell Rack Pull is a powerful compound exercise that targets the upper portion of your deadlift. It is ideal for strengthening your back, hips, and hamstrings, and improving your grip strength and explosiveness. Execution Set the power rack to a height where the barbell is just above your
The Barbell Rack Pull is a powerful exercise that focuses on improving your deadlift by eliminating the lower part of the movement. This makes it an excellent choice for strengthening your back, hamstrings, and glutes while reducing the load on your lower back. Execution Begin by setting the bar
The rear delt row is an exercise targeting the posterior head of the deltoid (shoulder muscle). The middle head and, to a lesser extent, the anterior head also assist in this movement, but are activated less. However, many other muscles assist in bringing the elbows and shoulders backward, as
The Barbell Seated Behind-Neck Military Press is a powerful exercise that targets the development of the shoulders and upper back. This exercise offers a unique approach to shoulder training by emphasizing the rear deltoids and trapezius muscles, which may contribute to better posture and a stronger