BackMain lift
Barbell Row
Hinged-over barbell row for a thick back.
Exercise library
Back exercises: 18 moves with videos
18 back exercises. Main lifts first, then accessories and no-equipment options.
LatsUpper back (traps/rhomboids)Lower back (erectors)
Back
Pull-up
Bodyweight vertical pull; add weight when you pass the rep range.
Back
Chin-up
Underhand-grip pull-up with more biceps.
Back
Lat Pulldown
Cable vertical pull; the pull-up you can load precisely.
Back
Assisted Pull-up
Machine or band takes part of your bodyweight.
Back
Chest-Supported Row
Row with your chest on an incline bench; no lower-back strain.
Back
One-Arm Dumbbell Row
Supported one-arm row, elbow towards the hip.
Back
Seated Cable Row (Wide Grip)
Wide-grip cable row to the lower chest for the upper back.
Back
Seated Cable Row
Close-grip cable row to the belly.
Back
T-Bar Row
Landmine row with a close neutral grip.
Back
Machine Row
Chest-supported machine row.
Back
Inverted Row
Bodyweight row under a bar or sturdy table.
Back
Band Row
Seated or standing row with a resistance band.
Back
45° Back Extension
Hip extension on a 45° bench for the posterior chain.
Back
Straight-Arm Pulldown
Lat isolation with straight arms on the cable.
Back
Band Pull-Apart
Pull a band apart at chest height; posture and shoulder health.
Back
Superman
Lying face down, lift arms and legs together.
Back
Dumbbell Shrug
Shoulder shrug with dumbbells for the upper traps.
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