Exercise library
back exercises
203 back exercises, each with a moving demo. Search by name, or narrow them down by muscle and equipment.
- 203Exercises
- 4Muscles
- 15Kinds of equipment
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About back exercises
Back exercises train the lats, upper back, traps and the muscles along your spine. They pull your arms and shoulders back and support your posture, balancing all the pushing you do.
All 203 back exercises
203 exercises
Upper back (88)
- back lever
- band one arm standing low row
- band one arm twisting seated row
- barbell bent over row
- barbell incline row
- barbell one arm bent over row
- barbell pendlay row
- barbell reverse grip bent over row
- barbell reverse grip incline bench row
- bodyweight squatting row
- bodyweight squatting row (with towel)
- bodyweight standing close-grip one arm row
- bodyweight standing close-grip row
- bodyweight standing one arm row
- bodyweight standing one arm row (with towel)
- bodyweight standing row
- bodyweight standing row (with towel)
- cable decline seated wide-grip row
- cable floor seated wide-grip row
- cable high row (kneeling)
- cable incline bench row
- cable low seated row
- cable one arm bent over row
- cable one arm straight back high row (kneeling)
- cable palm rotational row
- cable reverse-grip straight back seated high row
- cable rope crossover seated row
- cable rope elevated seated row
- cable rope extension incline bench row
- cable rope seated row
- cable seated one arm alternate row
- cable seated row
- cable seated wide-grip row
- cable standing row (v-bar)
- cable standing twist row (v-bar)
- cable straight back seated row
- cable upper row
- cambered bar lying row
- chin-ups (narrow parallel grip)
- dumbbell bent over row
- dumbbell incline row
- dumbbell incline y-raise
- dumbbell lying rear delt row
- dumbbell one arm bent-over row
- dumbbell palm rotational bent over row
- dumbbell reverse grip incline bench one arm row
- dumbbell reverse grip incline bench two arm row
- dumbbell reverse grip row (female)
- dumbbell side plank with rear fly
- elbow lift - reverse push-up
- elevator
- ez bar reverse grip bent over row
- front lever reps
- inverted row
- inverted row bent knees
- inverted row on bench
- inverted row v. 2
- inverted row with straps
- kettlebell alternating renegade row
- kettlebell alternating row
- kettlebell one arm row
- kettlebell two arm row
- lever alternating narrow grip seated row
- lever bent over row
- lever bent-over row with v-bar
- lever high row
- lever narrow grip seated row
- lever one arm bent over row
- lever one arm lateral high row
- lever reverse grip vertical row
- lever reverse t-bar row
- lever seated row
- lever t bar row
- lever t-bar reverse grip row
- lever unilateral row
- london bridge
- medicine ball overhead slam
- one arm towel row
- resistance band seated straight back row
- rope climb
- skin the cat
- smith bent over row
- smith narrow row
- smith one arm row
- smith reverse grip bent over row
- standing archer
- suspended row
- upper back stretch
Lats (81)
- alternate lateral pulldown
- archer pull up
- assisted parallel close grip pull-up
- assisted pull-up
- assisted standing chin-up
- assisted standing pull-up
- back pec stretch
- band assisted pull-up
- band close-grip pulldown
- band fixed back close grip pulldown
- band fixed back underhand pulldown
- band kneeling one arm pulldown
- band underhand pulldown
- barbell bent arm pullover
- barbell decline bent arm pullover
- barbell decline wide-grip pullover
- barbell pullover
- barbell pullover to press
- bench pull-ups
- cable bar lateral pulldown
- cable cross-over lateral pulldown
- cable incline pushdown
- cable lat pulldown full range of motion
- cable lateral pulldown (with rope attachment)
- cable lateral pulldown with v-bar
- cable lying extension pullover (with rope attachment)
- cable one arm pulldown
- cable pulldown
- cable pulldown (pro lat bar)
- cable pushdown (straight arm) v. 2
- cable rear pulldown
- cable seated high row (v-bar)
- cable squat row (with rope attachment)
- cable straight arm pulldown
- cable straight arm pulldown (with rope)
- cable thibaudeau kayak row
- cable twisting pull
- cable underhand pulldown
- cable wide grip rear pulldown behind neck
- chin-up
- close grip chin-up
- exercise ball alternating arm ups
- exercise ball lat stretch
- exercise ball lower back stretch (pyramid)
- exercise ball lying side lat stretch
- ez bar lying bent arms pullover
- gironda sternum chin
- kipping muscle up
- kneeling lat stretch
- l-pull-up
- lever assisted chin-up
- lever front pulldown
- lever one arm lateral wide pulldown
- lever pullover
- lever reverse grip lateral pulldown
- medicine ball catch and overhead throw
- mixed grip chin-up
- muscle up
- muscle-up (on vertical bar)
- one arm against wall
- one arm chin-up
- pull up (neutral grip)
- pull-up
- rear pull-up
- reverse grip machine lat pulldown
- reverse grip pull-up
- rocky pull-up pulldown
- roller side lat stretch
- seated lower back stretch
- shoulder grip pull-up
- side lying floor stretch
- side-to-side chin
- standing lateral stretch
- twin handle parallel grip lat pulldown
- weighted close grip chin-up on dip cage
- weighted muscle up
- weighted muscle up (on bar)
- weighted one hand pull up
- weighted pull-up
- wide grip pull-up
- wide grip rear pull-up
Lower back (spinal erectors) (19)
- back extension on exercise ball
- band straight leg deadlift
- exercise ball back extension with arms extended
- exercise ball back extension with hands behind head
- exercise ball back extension with knees off ground
- exercise ball back extension with rotation
- exercise ball hug
- exercise ball prone leg raise
- hyperextension
- hyperextension (on bench)
- lever back extension
- lower back curl
- roller back stretch
- sphinx
- spine stretch
- standing pelvic tilt
- two toe touch (male)
- upward facing dog
- weighted hyperextension (on stability ball)
Keep exploring
By equipment
Questions, answered
How many back exercises are there?
The AltF Fitness library has 203 back exercises, each with an animated demo, the muscle it targets and the equipment it needs.
Which muscles do back exercises work?
They target the upper back, lats, lower back (spinal erectors) and traps. Each muscle has its own page listing every exercise for it.
What are good back exercises for beginners?
Beginner-friendly picks include alternate lateral pulldown, assisted parallel close grip pull-up and assisted pull-up. Start light, learn the movement, then add reps or load.
Is this medical advice?
No. It is general fitness information for healthy adults. If you have pain, an injury or a health condition, check with a doctor or physiotherapist first.
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