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
Back Clear filter
The Cable Bent-Over Row is a powerful exercise that targets the development of your back muscles. What makes this exercise unique is that using the cable machine provides constant tension on the muscles, leading to more effective muscle growth and strength development. Execution Set the cable ma
The Cable Close-Grip Front Lat Pulldown is an effective exercise for strengthening and shaping your back muscles. By using the close-grip technique, you place more emphasis on the inner portion of the latissimus dorsi, helping create a broader, more defined back. Execution Begin by setting the c
Introduction The Cable One-Arm Bent-Over Row is an effective exercise that targets the back muscles, with a particular focus on the lats and rhomboids. Using one arm at a time allows you to concentrate on the muscle contraction and promote symmetrical back development. Execution Set the cable ma
The Cable One-Arm Lat Pulldown is an effective exercise for strengthening and defining your back muscles. Using one arm at a time allows you to focus on the symmetry and strength of each side of your body, leading to better muscle balance and development. Execution Set the cable machine to a hig
If you're looking for an effective way to strengthen your triceps, the Cable Overhead Extension with a rope is an excellent choice. This exercise targets the triceps in a unique way by providing constant tension throughout the movement, resulting in an intense muscle workout. Execution Set the c
The Cable Palm Rotational Row is a dynamic exercise that focuses on improving your strength and stability through a unique combination of movements. This exercise is distinguished by wrist rotation, which provides a more intensive workout for the back and arm muscles. Execution Set the cable mac
The lat pulldown is named after the muscle primarily targeted by this exercise: the latissimus dorsi, or the large back muscle. The lat pulldown can be performed in several ways. For example, it can be performed with a narrow, wide, or neutral grip (using a V-bar). The hands can be placed on the bar
The Cable Pulldown is an effective exercise for strengthening your upper body, particularly targeting the back muscles. This exercise offers a unique way to build stability and strength because you experience constant resistance from the cable machine. Execution Set the cable machine at a height
The Cable Pulldown with a pro lat bar is an effective exercise for strengthening your back muscles. This exercise offers a unique way to isolate and develop your lats (latissimus dorsi), while also lightly training your biceps and shoulders. Execution Set the cable machine to a high position and
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 assist in this movement, but are activated less. Many other muscles assist in bringing the elbows and shoulders backward, as well as mainta
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 assist in this movement, but are activated less. Many other muscles assist in bringing the elbows and shoulders backward, as well as mainta
The Cable Rear Drive Bent Arm is an effective exercise that targets strengthening your back muscles and improving your posture. This exercise offers a unique way to train your upper body by using a cable machine, providing constant resistance throughout the entire movement. Execution Set the c
The lat pulldown is named after the muscle primarily targeted by it: the latissimus dorsi, or the large back muscle. The lat pulldown can be performed in several ways. In the standard version, the bar is held in front of the head and pulled toward the chest. In this variation, the bar is pulled behi
The Cable Seated on Floor Row is an effective exercise that focuses on strengthening your back muscles by using a cable machine while sitting on the floor. This exercise offers a unique way to improve your posture and increase upper-body strength. Execution Find a cable machine and attach a stra
The Cable Seated One Arm Alternate Row is an effective exercise for strengthening your back muscles, focusing on the width and thickness of your back. This exercise offers a unique way to train each side of your back separately, which helps improve muscle balance and reduce the chance of injury. Ex
The Cable Seated Row is a powerful exercise that targets the development of your back muscles. The unique benefit of this exercise is that it not only strengthens your back but also contributes to better posture and improves strength in your shoulders and arms. Execution Set up the machine with
The Cable Seated Row with V-Bar is a powerful exercise that targets the development of your back muscles. By using the V-bar, you can use a neutral grip, providing a more intense workout for the middle back muscles and greater involvement of the biceps. Execution Attach the V-bar to the cable ma
The Cable Seated Supine-Grip Row is an effective exercise for strengthening your back muscles, with a focus on the mid-back. The supine grip (palms facing up) places more emphasis on the biceps and forearms, making this exercise unique for developing both strength and endurance. Execution Set th
Introduction: The Cable Shoulder Press is an effective exercise for strengthening your shoulders and upper body. This exercise provides unique resistance through the use of a cable machine, ensuring constant tension throughout the movement. Execution: 1. Set the cable machine with the handles at s
Lateral raises (also called side raises) are primarily performed to place more emphasis on the middle head of the deltoid (shoulder muscle). In addition to the large shoulder muscle itself, various muscles around the shoulder joint are recruited to stabilize it. Smaller stabilizing muscles such as t
The Cable Side Raise is an effective exercise for strengthening and defining your shoulders. This exercise provides constant resistance through the cable machine, creating a unique challenge compared with traditional dumbbell exercises. Execution Set the cable machine to the lowest position and
The Cable Straight-Arm Pulldown is an effective exercise that targets strengthening and defining your back muscles, with particular focus on the latissimus dorsi. This exercise offers a unique way to isolate your back and work toward better posture and strength. Execution Set the cable machine t
Introduction: The Cable Triceps Kickback is an effective exercise for isolating and strengthening your triceps. This exercise helps improve the definition of your upper arms and is ideal for focused triceps training. Execution: Begin by setting the cable machine to a low position. Grip the handle w
Want to develop a powerful back and an impressive V-shape? Then the Cable Twin-Handle Neutral-Grip Lat Pulldown is an excellent choice. This exercise targets the width and thickness of your back muscles and offers a unique way to train your lats with a focus on the lower muscle fibers. Execution