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 Dumbbell Incline Shrug is an effective exercise that targets the upper back and shoulders, with a unique twist through the incline position. This variation provides deeper muscle activation and helps develop a strong, well-defined upper back. Execution Find an incline bench and set it to an
Introduction: The Dumbbell Kroc Row is a powerful exercise aimed at strengthening your back muscles. This exercise is unique because it allows you to work with a relatively heavy weight, leading to both strength and hypertrophy in the upper back. Execution: To perform the Dumbbell Kroc Row correctl
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 also assist in bringing the elbows and shoulders backward, as well as m
The Dumbbell Lying Rear Delt Row is an effective exercise for strengthening the back of your shoulders and improving your posture. This exercise offers a unique way to isolate your rear deltoids without placing too much strain on your back muscles. Execution Lie face down on a flat bench with a
The Dumbbell Lying Rear Lateral Raise is an effective exercise for strengthening and shaping the backs of your shoulders. This exercise offers a unique way to isolate and train your deltoids, which can lead to better performance and a more balanced upper body. Execution Lie face down on a flat b
All so-called rowing exercises primarily focus on pulling the upper arms backward. This is one of the main functions of the latissimus dorsi, the large back muscle. To perform this function with free weights, the upper body must be brought into an (almost) horizontal position so that gravity can pro
Introduction: The Dumbbell Overhead Triceps Extension with Pause is an effective exercise for strengthening your triceps. This paused variation at the top of the movement provides an extra-intense muscle contraction, which can lead to better muscle definition and strength. Execution: Begin by choos
The Dumbbell Pendlay Row is a powerful exercise aimed at strengthening your back muscles. The unique aspect of this exercise is that each repetition starts from the floor, which provides maximum muscle activation and reduces tension on the lower back. Execution Set your feet hip-width apart an
The Dumbbell Plank to Alternating Row is a dynamic exercise that combines strength and stability. By combining a plank position with a rowing movement, you train not only your core but also your back, shoulders, and arms. This exercise offers a unique challenge because it requires balance, coordinat
The Dumbbell Preacher Curl with a turned torso is a variation of the traditional preacher curl that targets the biceps in a unique way. By turning your torso, you place more emphasis on the long head of the biceps, which can lead to better definition and growth. Execution Find a preacher bench a
Introduction: The Dumbbell Pullover is an effective exercise that targets the development of the chest and back muscles. This exercise also helps improve shoulder flexibility and increase overall upper-body strength. Execution: 1. Lie on your back on a flat bench with a dumbbell held in both hands
The Dumbbell Rear Delt Row is an effective exercise that targets the backs of your shoulders, also known as the posterior deltoids. This exercise not only helps build strength but also improves posture and stabilizes the shoulder girdle. Execution Start by holding a dumbbell in each hand and sta
The Dumbbell Rear Lateral Raise is an effective exercise for strengthening the muscles in your upper back and shoulders. This exercise not only helps build muscle mass but also improves your posture and stability. Execution Begin by standing with your feet shoulder-width apart, holding a dumbbel
The Dumbbell Renegade Row is a dynamic exercise that combines strength and stability. This exercise is unique because it not only trains your back muscles but also engages your core, shoulders, and arms while improving your balance and coordination. Execution Begin in a plank position with a dum
The Dumbbell Renegade Row is a dynamic compound exercise that improves both your strength and stability. This exercise combines a plank with a rowing movement, intensively training both your core and upper body. Execution Place two dumbbells on the floor, approximately shoulder-width apart. Ge
The Dumbbell Reverse Fly is an effective exercise that targets the muscles in your upper back and shoulders. This exercise is unique because it helps improve your posture and strengthen muscles that are often neglected in other workouts. Execution Begin by holding a dumbbell in each hand. Stand
If you are looking for an effective way to strengthen your back muscles, the Dumbbell Row is an excellent choice. This exercise not only provides an intensive workout for your back, but also improves your posture and supports shoulder health. Execution Find a flat bench and place a dumbbell on o
Introduction: Dumbbell Rows Lying on Bench is an effective exercise for strengthening your back muscles. This exercise offers a unique way to train each side of your back separately, which helps improve muscle balance and reduce the risk of injury. Execution: Begin by selecting an appropriate dumbb
The Dumbbell Side Plank with Rear Fly is a dynamic exercise that not only improves your core stability but also strengthens your shoulders and upper back. This exercise combines the challenge of a side plank with the added resistance of a dumbbell rear fly, making it an excellent choice for anyone l
The Dumbbell Standing Both Arms Kickback is an effective exercise for strengthening your triceps. This exercise offers a unique way to train both arms simultaneously, providing efficient and balanced muscle development. Execution Begin by holding a dumbbell in each hand. Stand with your feet sho
Introduction: The Dumbbell Swing is a dynamic exercise that combines strength, endurance, and explosiveness. This exercise is ideal for improving your overall fitness and can be a fun change from traditional strength training. Execution: Begin with your feet shoulder-width apart and hold a dumbbell
The dumbbell tabletop drag combines a reverse tabletop hold with moving a dumbbell beneath the body, challenging trunk and shoulder stability.
The Dumbbell Underhand Bent-Over Row is an effective exercise for strengthening your back muscles and biceps. The underhand grip activates your biceps more than other rowing variations, providing a more intense workout for both your back and arms. Execution Stand with your feet hip-width apart
The Dumbbell Wide Row is an effective exercise for strengthening your upper back and shoulders. This exercise not only helps build muscle mass but also improves your posture and supports shoulder health. Execution Place your feet shoulder-width apart and slightly bend your knees. Hinge for