Back exercises
184 back exercises, each with step-by-step instructions, the muscles worked and alternatives. The most used ones first, then everything by equipment.
Most used
- Barbell Row
- Cable Row
- Deadlift
- Face Pull
- Lat Pulldown
- Pull Up
- Barbell Hack Deadlift
- Romanian Deadlift to Row
Machine (39)
- Assisted Pull Up
- Machine Lat Pulldown
- Back Extension
- Chest Supported Row
- GHD Back Extension
- Hammer Strength High Row
- Hammer Strength Low Row
- Hammer Strength Pulldown
- Hammer Strength Row
- Hyperextension
- Iso Lateral Row
- Leverage Row
- Machine High Row
- Machine Lat Pullover
- Machine Row
- Plate Loaded Row
- Rowing Machine
- Seated Low Row Machine
- Unilateral Hammer Strength Row
- Weighted Hyperextension
- Assisted Chin Up Machine
- Assisted Neutral Grip Pull Up Machine
- Chest Supported Machine Row (Wide Grip)
- Iso-Lateral D.Y. Row
- Iso-Lateral High Row Single Arm
- Iso-Lateral Wide Pulldown
- Kneeling Iso Row
- Lower Back Extension Machine
- Lying T-Bar Row Machine
- Machine Lat Pulldown (Neutral Grip)
- Machine Lat Pulldown (Underhand Grip)
- Machine Row (Pronated Grip)
- Plate Loaded Lat Pulldown
- Plate Loaded T-Bar Row
- Seated Back Extension Machine
- Seated Machine Row (Underhand Grip)
- Seated Machine Row (Wide Grip)
- Single Arm Machine Row
- Single Leg Hyperextension
Cable (33)
- Cable Row
- Face Pull
- Lat Pulldown
- Neutral Grip Lat Pulldown
- Rope Lat Pulldown
- Underhand Lat Pulldown
- Behind the Neck Lat Pulldown
- Close Grip Lat Pulldown
- Kneeling Lat Pulldown
- Reverse Grip Lat Pulldown
- Single Arm Lat Pulldown
- Cable Lat Pullover
- Cable Row Rope
- High Cable Row
- High Pulley Row
- Lat Prayer
- Straight Arm Pulldown
- Unilateral High Cable Row
- Cable Row Wide Grip
- Half Kneeling Cable Row
- Kneeling Cable Pullover
- Kneeling Cable Row
- Kneeling Single Arm Lat Pulldown
- Lying Cable Pullover
- Medium Grip Lat Pulldown
- Seated Cable Row (Neutral MAG Grip)
- Seated Cable Row (Underhand Bar)
- Single Arm Cable Row
- Single Arm Lat Pulldown (Cuff)
- Single Arm Machine Pulldown
- Single Arm Straight Arm Pulldown
- Standing Cable Row
- Straight Arm Pulldown (Rope)
Barbell (27)
- Barbell Row
- Deadlift
- Barbell Hack Deadlift
- Romanian Deadlift to Row
- Staggered Stance Deadlift
- Sumo Deadlift
- Supinated Barbell Row
- Deficit Deadlift
- Jefferson Deadlift
- Paused Barbell Row
- Paused Deadlift
- Single Leg Barbell Deadlift
- Snatch Grip Deadlift
- Barbell Iso Row
- Barbell Pull Over
- Block Pull
- Chest Supported T-Bar Row
- Clean Pull
- Meadows Row
- Pendlay Row
- Rack Pull
- Seal Row
- Snatch Pull
- T-Bar Row
- Yates Row
- Jefferson Curl
- Underhand Barbell Row
Bodyweight (22)
- Pull Up
- Chin Up
- Inverted Row
- Bench Thoracic Extension
- Cat Cow
- Child's Pose
- Child's Pose Side Reach
- Cobra Stretch
- Hanging Lat Stretch
- Kneeling Lat Stretch on Bench
- Open Book
- Quadruped Thoracic Rotation
- Rack Lat Stretch
- Seated Forward Fold
- Seated Spinal Twist
- Segmental Cat Cow
- Side Bending Lat Stretch
- Sphinx Pose
- Standing Side Bend Stretch
- Supine Spinal Twist
- Thoracic Extension on Foam Roller
- Upward Facing Dog
Pull-up bar (18)
- Australian Pull Up
- Commando Pull Up
- Kipping Pull Up
- L-Sit Pull Up
- Negative Pull Up
- Neutral Grip Pull Up
- Scapular Pull Up
- Typewriter Pull Up
- Weighted Chin Up
- Weighted Pull Up
- Close Grip Pull Up
- Wide Grip Pull Up
- Dead Hang
- Front Lever Raise
- Muscle Up
- Archer Pull Up
- Explosive Pull Up
- Front Lever
Dumbbell (13)
- Dumbbell Deadlift
- Chest Supported Dumbbell Row
- Dumbbell High Row
- Dumbbell Lat Pullover
- Dumbbell Pullover
- Dumbbell Row
- Dumbbell Seal Row
- Kroc Row
- Renegade Row
- Spider Row
- Two Arm Dumbbell Row
- Gorilla Row
- Helms Row
Smith machine (7)
- Smith Machine Deadlift
- Smith Machine Sumo Deadlift
- Smith Machine Row
- Smith Machine Bent Over Row (Underhand)
- Smith Machine Inverted Row
- Smith Machine Pull Up
- Smith Machine Single Arm Row
Resistance band (6)
- Band Assisted Pull Up
- Band Deadlift
- Band Lat Pulldown
- Band Row
- Band Straight Arm Pulldown
- Banded Pull Apart
Rings (5)
Kettlebell (4)
Trap bar (3)
Other equipment (2)
Foam roller (2)
Landmine (2)
TRX (1)
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