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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If you are looking for an effective exercise to strengthen your lower back, hamstrings, and glutes, the Barbell Seated Good Morning is an excellent choice. This variation of the traditional Good Morning exercise is performed seated, creating unique tension in the target areas. Execution Find a b
If you're looking for an effective way to strengthen your trapezius muscles, Barbell Shrugs are an excellent choice. This exercise targets not only the upper back but also helps improve your posture and grip strength. Execution Begin by placing the barbell on the ground in front of your feet. Ma
If you are looking for an effective way to strengthen your back and biceps, the Barbell Underhand Bent-Over Row is an excellent choice. This exercise offers a unique combination of strength training and stabilization, helping you build muscle mass while also improving your posture and functional str
The Barbell Wide-Grip Upright Row is an effective exercise for strengthening your shoulders and upper back. The wide grip engages your muscles in a unique way, which can lead to better muscle definition and strength. Instructions Stand upright with your feet shoulder-width apart and grasp the ba
The Behind Neck Press on a Smith Machine is an effective exercise for strengthening your shoulders and upper back. This exercise provides a stable movement that helps target specific muscle groups. Execution Set the Smith Machine to the correct height so that the bar is just above your shoulde
The Bench Pull-Up is an effective exercise that focuses on strengthening your upper body, with an emphasis on the back muscles. This exercise is unique because it offers an alternative to traditional pull-ups, making it more accessible for people who are still developing their upper-body strength.
If you're looking for a powerful exercise that targets multiple muscle groups at the same time, the Bent Over Barbell Row is an excellent choice. This compound exercise is not only effective for strengthening your back, but also offers unique benefits for your posture and overall body strength. Exe
The Bent Over One Arm Cable Chest Press is an effective exercise for training the chest muscles in a unique way. Using a cable machine keeps constant tension on the muscles, providing an intense workout. Execution Set the cable machine to chest height and attach a single handle. Stand faci
The bent-over barbell row is a powerful exercise that targets the upper back, shoulders, and biceps. It is an excellent way to build strength and muscle mass in your upper body while also improving core stability. Execution Stand with your feet shoulder-width apart and grip the barbell with an o
The Bent-Over Dumbbell Rear Delt Fly is an effective exercise for strengthening the rear shoulders. In addition to targeting the deltoids, this exercise also engages the upper back and trapezius for a comprehensive upper-body workout. Execution Begin by picking up a pair of dumbbells and stand w
The Bent-Over Dumbbell Row is a powerful exercise that targets the back muscles and helps build a strong, muscular upper back. This exercise also benefits your biceps and shoulders and improves your overall posture. Execution Make sure you have a pair of dumbbells and stand with your feet shou
If you're looking for an effective exercise to strengthen your shoulders and upper back, bent-over lateral raises are an excellent choice. This exercise is unique because it targets the rear of your shoulders, an area that is often overlooked in standard fitness routines. Execution Begin with yo
The Bent-Over Raise is an effective exercise for strengthening your shoulders and upper back. This exercise helps improve your posture and increase your overall upper-body strength. Execution Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Bend your knees slightly a
The bent-over row with a resistance band is an effective exercise for strengthening your back muscles. The unique advantage of using a resistance band is the constant tension it provides, challenging your muscles differently than traditional weights. Execution Stand with your feet shoulder-width
The Bent-Over Row with a close grip is a powerful exercise that targets the development of your back muscles, with an additional focus on the inner back and your biceps. This variation of the traditional bent-over row helps strengthen your posture and improve your grip strength. Execution Begin
The so-called Bird Dog focuses on aligning the thigh with the upper body. This is a function of the glutes, hamstrings, and erector spinae. This is somewhat comparable to a stiff legged deadlift. Here, only the leg is brought into alignment with the upper body instead of the other way around. In thi
The Bird Dog is an excellent exercise for improving core stability, balance, and coordination. This exercise also helps strengthen the back and abdominal muscles while promoting flexibility in the lower back. Execution: Start on your hands and knees on a mat, with your knees under your hips and
The so-called Bird Dog is intended to bring the thigh into alignment with the torso. This is a function of the gluteal muscles, hamstrings, and erector spinae. It is somewhat comparable to a stiff-legged deadlift. In this exercise, only the leg is brought into alignment with the torso rather than th
If you're looking for an effective exercise that improves both your core stability and balance, the Bird Dog is an excellent choice. This exercise is unique because it requires you to use your abdominal muscles, back muscles, glutes, and shoulders simultaneously while also working on your coordinati
The Bodyweight Kneeling Push-Up Row is a versatile exercise that combines strength and stability. This exercise is unique because it trains both your upper body and core without requiring weights. Execution Begin on your knees with your hands flat on the floor, slightly wider than shoulder-width
The Bodyweight Muscle-Up is an impressive exercise that combines strength, coordination, and agility. It is an advanced movement that helps you transition from a hanging position to a supported position above the bar, using your own body weight. This exercise offers a unique challenge because it int
The Bodyweight Standing Back Stretch is a simple yet effective exercise for stretching the muscles in your back and shoulders. This exercise helps improve your posture and can reduce tension in your upper back. Execution Stand upright with your feet shoulder-width apart. Place your hands on yo
Looking to add an effective shoulder exercise to your routine without using weights? The Bodyweight Standing Military Press Wall Supported is an excellent choice. This exercise uses your own body weight and the resistance of a wall to train your shoulders and upper body, making it an accessible opti
The Cable Bar Lateral Pulldown is an effective exercise for strengthening and shaping your back muscles. This exercise offers a unique way to isolate and train your lats, with less strain on your shoulders than traditional pull-ups. Execution Set the cable machine to a height above your head and