Back exercises
56 exercises in our library train the back as a main muscle. They're grouped below by the equipment they need, from bodyweight to machines. Each one links to a page with every muscle it works, easier and harder versions, and alternatives.
By level: Beginner 31 · Intermediate 14 · Advanced 11.
By equipment
Bodyweight (7 exercises)
- Inverted Row Beginner
- Negative Pull-Up Beginner
- Scapular Pull-Up Beginner
- Chin-Up Intermediate
- Pull-Up Intermediate
- Sternum Pull-Up Advanced
- Wide-Grip Pull-Up Advanced
Weighted bodyweight (1 exercise)
- Weighted Chin-Up Advanced
Dumbbells (9 exercises)
- Chest-Supported Dumbbell Row Beginner
- Dumbbell Shrug Beginner
- Farmer's Carry Beginner
- One-Arm Dumbbell Row Beginner
- Prone Y Raise Beginner
- Dumbbell Bent-Over Row Intermediate
- Dumbbell Pullover Intermediate
- Dumbbell Upright Row Intermediate
- Renegade Row Intermediate
Barbell (5 exercises)
- Barbell Shrug Beginner
- Barbell Bent-Over Row Intermediate
- Barbell Pullover Intermediate
- Barbell Upright Row Intermediate
- Pendlay Row Intermediate
Cables (11 exercises)
- Cable Rope Straight-Arm Pulldown Beginner
- Cable Shrug-In Beginner
- Close-Grip Lat Pulldown Beginner
- Face Pull Beginner
- Lat Pulldown Beginner
- Seated Cable Row Beginner
- Single-Arm Cable Lat Pulldown Beginner
- Single-Arm Seated Cable Row Beginner
- Straight-Arm Pulldown Beginner
- Underhand Cable Lat Pulldown Beginner
- Cable Upright Row Intermediate
Machines (7 exercises)
- Assisted Chin-Up Beginner
- Assisted Pull-Up Beginner
- Chest-Supported Machine Row Beginner
- Machine Lat Pulldown Beginner
- Machine Pullover Beginner
- Machine Shrug Beginner
- Machine T-Bar Row Beginner
Smith machine (1 exercise)
- Smith Machine Shrug Beginner
Resistance bands (3 exercises)
- Band Bent-Over Row Beginner
- Band-Assisted Pull-Up Beginner
- Kneeling Band Lat Pulldown Beginner
Power & plyometrics (11 exercises)
- Medicine Ball Slam Beginner
- Barbell High Pull Intermediate
- Hang Barbell Snatch Intermediate
- Power Barbell Snatch Intermediate
- Bar Muscle-Up Advanced
- Barbell Clean Advanced
- Barbell Clean and Jerk Advanced
- Barbell Snatch Advanced
- Dumbbell Snatch Advanced
- Kipping Pull-Up Advanced
- Power Clean Advanced
Other equipment (1 exercise)
- Ring Pull-Up Advanced
Turn these into a plan
The free generator builds a weekly strength plan around your goal, schedule and equipment, with sets, reps and loads. Premium (€29 once, no subscription) adds Overachiever Progression, cycle-based workouts, the Diet Planner and app exports.
Other muscle groups
Glutes · Quads · Shoulders · Chest · Triceps · Hamstrings · Abs · Biceps · Lower back · Calves · Forearms · Obliques
By equipment
Bodyweight · Dumbbells · Barbell · Kettlebell · Cables · Machines · Smith machine · Resistance bands
Exercise data: Exercise Knowledge Graph by Giovanni Degani, incl. wger contributors, CC BY-SA 4.0. Version 1.3.2. Adapted from the Exercise Knowledge Graph; licensed under CC BY-SA 4.0. Attribution and sources · Download the data (JSON)