Back exercises.Page 3
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 3 of 3: exercises 41–41 of 41. Search by name or muscle, or filter by equipment, to narrow the list.
Browse 41 exercisesBack exercises, explained
41 ways to move.
Find the one that fits.
Showing 41–41 of 41 exercises
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.
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.