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Back exercises.

Rows, pulldowns, and pull-ups. Explore illustrated technique guides, muscles worked, and equipment options. Choose a movement below to see how to do it.

Page 1 of 3: exercises 1–20 of 41. Search by name or muscle, or filter by equipment, to narrow the list.

Browse 41 exercises
Your body. Your next move.
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Choose a muscle on the body or below. Discover the movement, see the technique, then make it yours.

Back41Triceps22Hamstrings19Glutes56Calves11
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Back exercises, explained

41 ways to move.
Find the one that fits.

Showing 1–20 of 41 exercises

BackBodyweight

Chin-up

Video

BackBarbell

Deadlift

Choose a movement you can repeat

Use this collection to compare setups before building your session. Open a technique guide to check the equipment, starting position, movement steps, and muscles involved. Similar exercises are alternatives, rather than a checklist to complete in one workout. Record your chosen variation and setup so you can compare the same movement when you return.

A simple place to start

Lat exercises usually include a vertical pull and a row you can repeat. A broader back workout can add upper-back work. Keep the torso controlled and choose grips that let the intended pull stay comfortable.

Vertical pulling and rowing cover different movement roles. Do not turn the menu into several nearly identical pulldowns in one workout. Start with a manageable vertical pull and horizontal row.

Lat PulldownSeated Cable Row
Back starting menu: choose alternatives that fit your session.
Exercise guideSets × repsTechnique cue
Lat Pulldown2 × 8–12Secure the thighs, pull toward the upper chest, and control the return without swinging.
Seated Cable Row2 × 8–12Keep the trunk stable and pull the elbows back without a large torso swing.
Band Assisted Pull-Up2 × 6–10Use assistance that permits controlled reps; avoid jumping into the top position.
One-Arm Dumbbell Row2 × 8–12 per sideSupport the free hand and pull toward the hip without rotating.
Dumbbell Incline Row2 × 8–12Keep the chest supported and control the return.
Straight-Arm Pulldown2 × 10–15Keep a slight elbow bend and pull handles down from the shoulders without torso momentum.
Face Pull2 × 12–15Use a light load and a comfortable shoulder path; this is supporting upper-back work.

Technique mistakes to watch for

  • Using a large torso swing to move the cable stack
  • Comparing different machines as if their stack numbers match
  • Calling every row a substitute for every vertical-pulling goal

Frequently asked questions

What if I have no lat pulldown machine?

Choose an assisted pull-up when suitable equipment is available, or a stable row as a different pulling pattern. A dumbbell pullover may offer another role but does not reproduce the full pulldown. See the alternatives guide for the distinctions.

Should I do every exercise on this list?

No. The list is an exercise menu. Start with the sample or a smaller dose that fits your current week. Similar alternatives replace a movement rather than adding every option to one workout.

How do I progress these exercises?

Record the same setup and actual completed reps. Build toward the upper rep target with consistent control, then try the smallest available load increase. Repeat or reduce work when the target or recovery is unsuitable.

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