Back Exercises
Pulls, rows and deadlift variations that build width through the lats and thickness across the mid and upper back.
Back training splits neatly into two jobs. Vertical pulling, meaning pull ups and pulldowns, builds the lats and the width they create. Horizontal pulling, meaning rows of every kind, builds thickness through the rhomboids, traps and mid back. Most people need both, and most people do far less pulling than pressing, so this is the group where adding volume pays off fastest.
All Back Exercises
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A machine or band-assisted chin-up using an underhand grip, building the strength needed for unassisted chin-ups.
A machine-assisted pull-up that provides counterbalance weight, making pull-ups accessible for beginners building strength.
A foundational compound lift targeting the entire posterior chain, core, and grip, considered one of the best measures of total-body strength.
A partial deadlift from an elevated starting position in a rack, targeting the upper portion of the deadlift with heavier loads than a full pull allows.
An isolation exercise targeting the upper trapezius muscles by elevating the shoulders against resistance.
A compound shoulder exercise that targets the lateral deltoids and upper traps by pulling a barbell vertically along the body.
The bent over barbell row is the heaviest horizontal pull most lifters will do and the standard counterweight to pressing volume.
A compound back exercise performed bent over with dumbbells, targeting the lats, rhomboids, and biceps.
A compound bodyweight pull using an underhand grip that emphasizes the biceps and lats.
A deadlift variation performed while standing on an elevated surface, increasing the range of motion to develop strength off the floor.
A deadlift variation using dumbbells held at the sides, making it more accessible while still targeting the posterior chain.
A wide-stance deadlift using a kettlebell, targeting the quads, glutes, and adductors with an accessible setup.
A compound back exercise performed on a cable machine, targeting the latissimus dorsi, biceps, and rear deltoids.
A strict barbell row variation where the bar returns to the floor each rep, targeting the lats, rhomboids, and rear deltoids with explosive pulling power.
A compound bodyweight pulling exercise using an overhand grip to target the lats, biceps, and upper back.
A horizontal pulling exercise performed seated at a cable station, targeting the mid-back, lats, and biceps.
A unilateral back exercise performed with one knee and hand on a bench, targeting the lats, rhomboids, and biceps.
A unilateral back exercise that addresses muscle imbalances by rowing one arm at a time on a seated cable station.
A deadlift variation with a wide stance and narrow grip that emphasizes the quads, adductors, and glutes more than the conventional pull.
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