Exercise library
Back exercises
Your back muscles pull: the lats bring the arms down (pull-downs, pull-ups) and the upper back pulls them back (rows). A strong back also helps you sit and stand taller after a day at a desk.
20 exercises
Strength 7
Lat PulldownLats, biceps · Gym- Assisted Pull-UpLats, biceps · Gym
- Seated Cable RowBack, biceps, rear delts · Gym
One-Arm Dumbbell RowBack, biceps, rear delts · Dumbbells- Inverted Row (under a sturdy table)Back, biceps, rear delts · No equipment
Face PullRear delts, back · Gym
Reverse Dumbbell FlyRear delts, back · Dumbbells
Yoga 4
Pilates 4
Stretching 5
Programs that train the back most
- Stretch & Mobility Loosen tight hips, back and shoulders
- Golden-Era Split The classic six-day bodybuilding split: chest and back, shoulders and arms, legs, twice a week.
- Push Pull Legs Push, pull, legs, twice a week: every muscle trained twice with room to recover.
- Chest Up, Shoulders Back Stronger pecs and upper back for a lifted look and upright posture.