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Back Exercises

114 exercises that train the back, with body part, target muscle, equipment, difficulty, and demo media. The full catalog is also available through the API.

Barbell Deadlift

Barbell Deadlift

intermediatestrength
Body part
Back
Target
Lower Back
Equipment
Barbell
Pullups

Pullups

beginnerstrength
Body part
Back
Target
Lats
Equipment
Body Weight
Chin-Up

Chin-Up

beginnerstrength
Body part
Back
Target
Lats
Equipment
Body Weight
Bent Over Barbell Row

Bent Over Barbell Row

beginnerstrength
Body part
Back
Target
Middle Back
Equipment
Barbell
One-Arm Dumbbell Row

One-Arm Dumbbell Row

beginnerstrength
Body part
Back
Target
Middle Back
Equipment
Dumbbell
Seated Cable Rows

Seated Cable Rows

beginnerstrength
Body part
Back
Target
Middle Back
Equipment
Cable
Full Range-Of-Motion Lat Pulldown

Full Range-Of-Motion Lat Pulldown

intermediatestrength
Body part
Back
Target
Lats
Equipment
Cable
Barbell Shrug

Barbell Shrug

beginnerstrength
Body part
Back
Target
Trapezius
Equipment
Barbell
Alternating Kettlebell Row

Alternating Kettlebell Row

intermediatestrength
Body part
Back
Target
Middle Back
Equipment
Kettlebell
Alternating Renegade Row

Alternating Renegade Row

advancedstrength
Body part
Back
Target
Middle Back
Equipment
Kettlebell
Atlas Stones

Atlas Stones

advancedstrength
Body part
Back
Target
Lower Back
Equipment
Other
Atlas Stone Trainer

Atlas Stone Trainer

intermediatestrength
Body part
Back
Target
Lower Back
Equipment
Other
Axle Deadlift

Axle Deadlift

intermediatestrength
Body part
Back
Target
Lower Back
Equipment
Other
Band Assisted Pull-Up

Band Assisted Pull-Up

beginnerstrength
Body part
Back
Target
Lats
Equipment
Other
Barbell Shrug Behind The Back

Barbell Shrug Behind The Back

beginnerstrength
Body part
Back
Target
Trapezius
Equipment
Barbell
Bent-Arm Barbell Pullover

Bent-Arm Barbell Pullover

intermediatestrength
Body part
Back
Target
Lats
Equipment
Barbell
Bent Over One-Arm Long Bar Row

Bent Over One-Arm Long Bar Row

beginnerstrength
Body part
Back
Target
Middle Back
Equipment
Barbell
Bent Over Two-Arm Long Bar Row

Bent Over Two-Arm Long Bar Row

intermediatestrength
Body part
Back
Target
Middle Back
Equipment
Barbell
Bent Over Two-Dumbbell Row

Bent Over Two-Dumbbell Row

beginnerstrength
Body part
Back
Target
Middle Back
Equipment
Dumbbell
Bent Over Two-Dumbbell Row With Palms In

Bent Over Two-Dumbbell Row With Palms In

beginnerstrength
Body part
Back
Target
Middle Back
Equipment
Dumbbell
Bodyweight Mid Row

Bodyweight Mid Row

intermediatestrength
Body part
Back
Target
Middle Back
Equipment
Other
Cable Incline Pushdown

Cable Incline Pushdown

beginnerstrength
Body part
Back
Target
Lats
Equipment
Cable
Cable Shrugs

Cable Shrugs

beginnerstrength
Body part
Back
Target
Trapezius
Equipment
Cable
Calf-Machine Shoulder Shrug

Calf-Machine Shoulder Shrug

beginnerstrength
Body part
Back
Target
Trapezius
Equipment
Machine
Catch and Overhead Throw

Catch and Overhead Throw

beginnerplyometrics
Body part
Back
Target
Lats
Equipment
Medicine Ball
Cat Stretch

Cat Stretch

beginnerstretching
Body part
Back
Target
Lower Back
Equipment
Body Weight
Chair Lower Back Stretch

Chair Lower Back Stretch

beginnerstretching
Body part
Back
Target
Lats
Equipment
Body Weight
Child's Pose

Child's Pose

beginnerstretching
Body part
Back
Target
Lower Back
Equipment
Body Weight
Clean Shrug

Clean Shrug

beginnerstrength
Body part
Back
Target
Trapezius
Equipment
Barbell
Close-Grip Front Lat Pulldown

Close-Grip Front Lat Pulldown

beginnerstrength
Body part
Back
Target
Lats
Equipment
Cable
Crossover Reverse Lunge

Crossover Reverse Lunge

intermediatestretching
Body part
Back
Target
Lower Back
Equipment
Body Weight
Dancer's Stretch

Dancer's Stretch

beginnerstretching
Body part
Back
Target
Lower Back
Equipment
Body Weight
Deadlift with Bands

Deadlift with Bands

advancedstrength
Body part
Back
Target
Lower Back
Equipment
Barbell
Deadlift with Chains

Deadlift with Chains

advancedstrength
Body part
Back
Target
Lower Back
Equipment
Barbell
Deficit Deadlift

Deficit Deadlift

intermediatestrength
Body part
Back
Target
Lower Back
Equipment
Barbell
Dumbbell Incline Row

Dumbbell Incline Row

beginnerstrength
Body part
Back
Target
Middle Back
Equipment
Dumbbell
Dumbbell Shrug

Dumbbell Shrug

beginnerstrength
Body part
Back
Target
Trapezius
Equipment
Dumbbell
Dynamic Back Stretch

Dynamic Back Stretch

beginnerstretching
Body part
Back
Target
Lats
Equipment
Body Weight
Elevated Cable Rows

Elevated Cable Rows

intermediatestrength
Body part
Back
Target
Lats
Equipment
Cable
Gironda Sternum Chins

Gironda Sternum Chins

intermediatestrength
Body part
Back
Target
Lats
Equipment
Other
Hug A Ball

Hug A Ball

beginnerstretching
Body part
Back
Target
Lower Back
Equipment
Stability Ball
Hug Knees To Chest

Hug Knees To Chest

beginnerstretching
Body part
Back
Target
Lower Back
Equipment
Body Weight
Hyperextensions (Back Extensions)

Hyperextensions (Back Extensions)

beginnerstrength
Body part
Back
Target
Lower Back
Equipment
Other
Hyperextensions With No Hyperextension Bench

Hyperextensions With No Hyperextension Bench

intermediatestrength
Body part
Back
Target
Lower Back
Equipment
Body Weight
Incline Bench Pull

Incline Bench Pull

beginnerstrength
Body part
Back
Target
Middle Back
Equipment
Barbell
Inverted Row

Inverted Row

beginnerstrength
Body part
Back
Target
Middle Back
Equipment
Body Weight
Inverted Row with Straps

Inverted Row with Straps

beginnerstrength
Body part
Back
Target
Middle Back
Equipment
Other
Keg Load

Keg Load

intermediatestrength
Body part
Back
Target
Lower Back
Equipment
Other
Kettlebell Sumo High Pull

Kettlebell Sumo High Pull

intermediatestrength
Body part
Back
Target
Trapezius
Equipment
Kettlebell
Kipping Muscle Up

Kipping Muscle Up

intermediatestrength
Body part
Back
Target
Lats
Equipment
Other
Kneeling High Pulley Row

Kneeling High Pulley Row

beginnerstrength
Body part
Back
Target
Lats
Equipment
Cable
Kneeling Single-Arm High Pulley Row

Kneeling Single-Arm High Pulley Row

beginnerstrength
Body part
Back
Target
Lats
Equipment
Cable
Latissimus Dorsi-SMR

Latissimus Dorsi-SMR

beginnerstretching
Body part
Back
Target
Lats
Equipment
Roller
Leverage High Row

Leverage High Row

beginnerstrength
Body part
Back
Target
Middle Back
Equipment
Machine
Leverage Iso Row

Leverage Iso Row

beginnerstrength
Body part
Back
Target
Lats
Equipment
Machine
Leverage Shrug

Leverage Shrug

beginnerstrength
Body part
Back
Target
Trapezius
Equipment
Machine
London Bridges

London Bridges

intermediatestrength
Body part
Back
Target
Lats
Equipment
Other
Lower Back-SMR

Lower Back-SMR

beginnerstretching
Body part
Back
Target
Lower Back
Equipment
Roller
Lying Cambered Barbell Row

Lying Cambered Barbell Row

beginnerstrength
Body part
Back
Target
Middle Back
Equipment
Barbell
Lying T-Bar Row

Lying T-Bar Row

intermediatestrength
Body part
Back
Target
Middle Back
Equipment
Machine
Middle Back Shrug

Middle Back Shrug

intermediatestrength
Body part
Back
Target
Middle Back
Equipment
Dumbbell
Middle Back Stretch

Middle Back Stretch

beginnerstretching
Body part
Back
Target
Middle Back
Equipment
Body Weight
Mixed Grip Chin

Mixed Grip Chin

advancedstrength
Body part
Back
Target
Middle Back
Equipment
Other
Muscle Up

Muscle Up

intermediatestrength
Body part
Back
Target
Lats
Equipment
Other
One Arm Against Wall

One Arm Against Wall

beginnerstretching
Body part
Back
Target
Lats
Equipment
Body Weight
One Arm Chin-Up

One Arm Chin-Up

advancedstrength
Body part
Back
Target
Middle Back
Equipment
Other
One-Arm Kettlebell Row

One-Arm Kettlebell Row

intermediatestrength
Body part
Back
Target
Middle Back
Equipment
Kettlebell
One Arm Lat Pulldown

One Arm Lat Pulldown

beginnerstrength
Body part
Back
Target
Lats
Equipment
Cable
One-Arm Long Bar Row

One-Arm Long Bar Row

beginnerstrength
Body part
Back
Target
Middle Back
Equipment
Barbell
One Handed Hang

One Handed Hang

beginnerstretching
Body part
Back
Target
Lats
Equipment
Other
Overhead Lat

Overhead Lat

advancedstretching
Body part
Back
Target
Lats
Equipment
Other
Overhead Slam

Overhead Slam

beginnerplyometrics
Body part
Back
Target
Lats
Equipment
Medicine Ball
Pelvic Tilt Into Bridge

Pelvic Tilt Into Bridge

intermediatestretching
Body part
Back
Target
Lower Back
Equipment
Body Weight
Pyramid

Pyramid

beginnerstretching
Body part
Back
Target
Lower Back
Equipment
Stability Ball
Rack Pulls

Rack Pulls

intermediatestrength
Body part
Back
Target
Lower Back
Equipment
Barbell
Rack Pull with Bands

Rack Pull with Bands

intermediatestrength
Body part
Back
Target
Lower Back
Equipment
Barbell
Reverse Band Deadlift

Reverse Band Deadlift

advancedstrength
Body part
Back
Target
Lower Back
Equipment
Barbell
Reverse Grip Bent-Over Rows

Reverse Grip Bent-Over Rows

intermediatestrength
Body part
Back
Target
Middle Back
Equipment
Barbell
Rhomboids-SMR

Rhomboids-SMR

intermediatestretching
Body part
Back
Target
Middle Back
Equipment
Roller
Rocky Pull-Ups/Pulldowns

Rocky Pull-Ups/Pulldowns

intermediatestrength
Body part
Back
Target
Lats
Equipment
Other
Rope Climb

Rope Climb

intermediatestrength
Body part
Back
Target
Lats
Equipment
Other
Rope Straight-Arm Pulldown

Rope Straight-Arm Pulldown

beginnerstrength
Body part
Back
Target
Lats
Equipment
Cable
Scapular Pull-Up

Scapular Pull-Up

beginnerstrength
Body part
Back
Target
Trapezius
Equipment
Body Weight
Seated Good Mornings

Seated Good Mornings

intermediatestrength
Body part
Back
Target
Lower Back
Equipment
Barbell
Seated One-arm Cable Pulley Rows

Seated One-arm Cable Pulley Rows

intermediatestrength
Body part
Back
Target
Middle Back
Equipment
Cable
Shotgun Row

Shotgun Row

beginnerstrength
Body part
Back
Target
Lats
Equipment
Cable
Side-Lying Floor Stretch

Side-Lying Floor Stretch

beginnerstretching
Body part
Back
Target
Lats
Equipment
Body Weight
Side To Side Chins

Side To Side Chins

intermediatestrength
Body part
Back
Target
Lats
Equipment
Other
Sled Row

Sled Row

beginnerstrength
Body part
Back
Target
Middle Back
Equipment
Other
Smith Machine Behind the Back Shrug

Smith Machine Behind the Back Shrug

beginnerstrength
Body part
Back
Target
Trapezius
Equipment
Machine
Smith Machine Bent Over Row

Smith Machine Bent Over Row

beginnerstrength
Body part
Back
Target
Middle Back
Equipment
Machine
Smith Machine Upright Row

Smith Machine Upright Row

beginnerstrength
Body part
Back
Target
Trapezius
Equipment
Machine
Snatch Shrug

Snatch Shrug

intermediatestrength
Body part
Back
Target
Trapezius
Equipment
Barbell
Spinal Stretch

Spinal Stretch

beginnerstretching
Body part
Back
Target
Middle Back
Equipment
Body Weight
Standing Dumbbell Upright Row

Standing Dumbbell Upright Row

beginnerstrength
Body part
Back
Target
Trapezius
Equipment
Dumbbell
Standing Pelvic Tilt

Standing Pelvic Tilt

beginnerstretching
Body part
Back
Target
Lower Back
Equipment
Body Weight
Stiff Leg Barbell Good Morning

Stiff Leg Barbell Good Morning

beginnerstrength
Body part
Back
Target
Lower Back
Equipment
Barbell
Straight-Arm Pulldown

Straight-Arm Pulldown

beginnerstrength
Body part
Back
Target
Lats
Equipment
Cable
Straight Bar Bench Mid Rows

Straight Bar Bench Mid Rows

beginnerstrength
Body part
Back
Target
Middle Back
Equipment
Barbell
Superman

Superman

beginnerstretching
Body part
Back
Target
Lower Back
Equipment
Body Weight
Suspended Row

Suspended Row

beginnerstrength
Body part
Back
Target
Middle Back
Equipment
Other
T-Bar Row with Handle

T-Bar Row with Handle

beginnerstrength
Body part
Back
Target
Middle Back
Equipment
Barbell
Two-Arm Kettlebell Row

Two-Arm Kettlebell Row

intermediatestrength
Body part
Back
Target
Middle Back
Equipment
Kettlebell
Underhand Cable Pulldowns

Underhand Cable Pulldowns

beginnerstrength
Body part
Back
Target
Lats
Equipment
Cable
Upper Back Stretch

Upper Back Stretch

beginnerstretching
Body part
Back
Target
Middle Back
Equipment
Body Weight
Upright Cable Row

Upright Cable Row

intermediatestrength
Body part
Back
Target
Trapezius
Equipment
Cable
Upright Row - With Bands

Upright Row - With Bands

beginnerstrength
Body part
Back
Target
Trapezius
Equipment
Band
V-Bar Pulldown

V-Bar Pulldown

intermediatestrength
Body part
Back
Target
Lats
Equipment
Cable
V-Bar Pullup

V-Bar Pullup

beginnerstrength
Body part
Back
Target
Lats
Equipment
Body Weight
Weighted Ball Hyperextension

Weighted Ball Hyperextension

intermediatestrength
Body part
Back
Target
Lower Back
Equipment
Stability Ball
Weighted Pull Ups

Weighted Pull Ups

intermediatestrength
Body part
Back
Target
Lats
Equipment
Other
Wide-Grip Lat Pulldown

Wide-Grip Lat Pulldown

beginnerstrength
Body part
Back
Target
Lats
Equipment
Cable
Wide-Grip Pulldown Behind The Neck

Wide-Grip Pulldown Behind The Neck

intermediatestrength
Body part
Back
Target
Lats
Equipment
Cable
Wide-Grip Rear Pull-Up

Wide-Grip Rear Pull-Up

intermediatestrength
Body part
Back
Target
Lats
Equipment
Body Weight