Exercises by body area
Back exercises
Explore 690 back exercises with clear instructions, muscles worked and practical coaching guidance.
Popular exercise categories
90 Degree Iso Chin Up
Mid-range isometric chin-up hold developing back, arm, grip, and trunk strength.
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90 Degree Pull Up
Partial-range pull-up emphasizing controlled strength around the 90-degree elbow position.
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Ab Wheel Rollout
Advanced anti-extension rollout for abs and lats.
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Active Bar Hang
Timed hanging drill for grip strength and active control of the shoulder blades.
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Alternating Kettlebell Hang Clean
Single-kettlebell hang clean alternating hands at the controlled bottom position to train hip power, rack timing, and coordination on both sides.
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Alternating Shoulder Scratch Stretch
Alternating behind-the-back shoulder-reach stretch using opposite overhead and lower-back arm positions, with an optional strap between the hands.
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Alternating Single-Arm Battle-Rope Slams
Alternating single-arm battle-rope slams for upper-body conditioning and trunk control.
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Alternating-Hand Kettlebell Swing
Explosive hip-hinge drill developing posterior-chain power and timing.
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American Dumbbell Swing
Technical two-hand dumbbell swing using hip power to guide the load into a controlled overhead finish.
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Anti-Gravity Press
Light prone incline EZ-bar press training shoulder and upper-back control along a diagonal overhead path.
View exerciseArcher Pull-Up
Advanced wide-grip pull-up shifting the chest toward one hand while the opposite arm remains progressively straighter.
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Around-the-World Pull-Up
Advanced pull-up tracing a controlled side-to-side arc across the bar before lowering on the opposite side.
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Arrested Superman
Posterior-chain drill strengthening the back side with controlled extension.
View exerciseAssisted Low-Bar Chin-Up
Feet-assisted underhand pull on a low fixed bar, using body angle to scale load while the torso remains rigid.
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Assisted Pull-Up Machine
Machine-assisted overhand pull-up reducing bodyweight demand while preserving the vertical pulling pattern.
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Atlas Stone Platform Load
Advanced strongman lift moving an Atlas stone from the floor through the lap and onto a stable raised platform.
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Atlas Stone to Shoulder
Advanced odd-object lift taking an Atlas stone from the floor through the lap and onto one shoulder with coordinated leg, hip, trunk, and upper-body drive.
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Axle Bar Continental Clean
Advanced strongman clean using a controlled torso contact point to regrip a thick axle before moving it into the front rack.
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Axle Bar Front Squat
Front squat with a thick axle challenging leg strength, trunk bracing, and control of a less forgiving front-rack position.
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Axle Bar Power Clean
Advanced power clean with a thick non-rotating axle, requiring a close pull, fast turnover, and stable partial-squat front-rack catch.
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Axle Bar Snatch Grip Romanian Deadlift
Wide-grip Romanian deadlift with a thick axle, increasing upper-back, grip, shoulder-position, and posterior-chain demand during a controlled hip hinge.
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Axle Continental Clean and Push Press
Advanced strongman floor-to-overhead lift combining a continental axle clean with a controlled dip-and-drive push press.
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Axle Deadlift
Conventional deadlift performed with a thick non-rotating axle, increasing grip demand while the hips and knees extend against a braced trunk.
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Back Extensions
Back extension emphasizing the glutes, hamstrings, and spinal erectors through a hip hinge.
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Bam Bams (Prone Bench Leg Arc)
Prone supported leg arc combining hip extension and adduction with controlled glute emphasis.
View exerciseBand Alternate Lat Pulldown with Twist
Vertical pulling drill that develops back and arm strength using a resistance band, with emphasis on the latissimus muscles, upper back and biceps.
View exerciseBand Alternate Low Row with Twist
Horizontal pulling drill that develops back strength and scapular control using a resistance band, with emphasis on the latissimus muscles, upper back and biceps.
View exerciseBand Assisted Chin-Up (From Knee)
Vertical pulling drill that develops back and arm strength using a resistance band, with emphasis on the latissimus muscles, upper back and biceps.
View exerciseBand Back Extension
Back-extension-bench hip hinge with progressive band resistance for the spinal erectors, glutes, and hamstrings.
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Band Bent Over Pull Apart
Upper-back pulling drill emphasizing shoulder-blade control with band.
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Band Bent Over Rear Delt Fly
Bent-over band fly targeting the rear deltoids and upper back through a controlled lateral arc.
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Band Bent Over Row
Bilateral band row performed from a fixed hip hinge to train the lats, upper back, and elbow flexors.
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Band Chainsaw Row
Upper-back pulling drill emphasizing shoulder-blade control with band.
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Band External Rotation at Side
Light band external rotation with the elbow fixed at the side for rotator-cuff control, preparation, or rehabilitation.
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Band Face Pull to Y
Band face pull flowing into a controlled overhead Y for upper-back and shoulder-blade control.
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Band Floor Seated Good Morning
Hip-hinge drill training glutes and hamstrings with a braced torso.
View exerciseBand Foot-Anchored Seated Row
Foot-anchored seated row performed with a neutral grip and a stable upright trunk.
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Band Forearm Plank Row
Core-control drill keeping the trunk stable through a challenging variation.
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Band Half Kneeling Single Arm 45 Degree Pull Down
Half-kneeling unilateral pulldown along a 45-degree line for lat strength and trunk control.
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Band Half Kneeling Single Arm Pulldown
Vertical pulling drill building back and arm strength through full control.
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Band Heel-Seated Lat Pulldown
Bilateral overhead band pulldown performed kneeling while seated on the heels for controlled lat, upper-back, and arm strength.
View exerciseBand Isometric Pull-Apart Hold
Isometric band pull-apart hold for upper-back, shoulder, and rotator-cuff activation before training.
View exerciseBand Jump Lunge with Single Arm Row
Advanced combination pairing a split-stance jump lunge with a synchronized single-arm band row.
View exerciseBand Kneeling One Arm Pulldown
Vertical pulling drill that develops back and arm strength using a resistance band, with emphasis on the latissimus muscles, upper back and biceps.
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Band Lat Stretch
Single-arm band-assisted lat stretch using a secure high anchor and a controlled hip-back position.
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Band Lateral Scapular Retraction
Straight-arm scapular retraction drill that trains shoulder-blade control without turning the movement into a row.
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Band Low-to-High Wide Row
Standing band row from a low anchor to a high, wide-elbow finish for the upper back and rear shoulders.
View exerciseBand Narrow-Grip High Row
High-anchored narrow-grip row to the upper chest with the elbows traveling outward for upper-back and rear-shoulder work.
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Band No-Money Drill
Bilateral shoulder external-rotation drill performed with the elbows held at the sides for rotator-cuff and scapular control.
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Band Plank Row
Single-arm band row from a high plank, combining back strength with trunk anti-rotation and support-shoulder stability.
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Band Pull Through
Band-resisted pull-through from a low rear anchor, training hip extension through the glutes and hamstrings with a braced spine.
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Band Pull-Apart
Straight-arm band pull-apart for rear-shoulder, upper-back, and scapular control.
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Band Rear Delt Fly
Anchored band rear-deltoid fly using a fixed elbow angle to train the rear shoulders and upper back.
View exerciseBand Resisted Chin-up
Advanced chin-up with a band anchored below and attached at the waist to add increasing resistance toward the top.
View exerciseBand Row To External Rotation
High-elbow band row followed by shoulder external rotation for upper-back, rear-shoulder, and rotator-cuff control.
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Band Scapular U Pull
Light straight-arm U-shaped band pull-apart emphasizing scapular retraction and depression without neck loading.
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Band Seated Good Morning
Bench-seated band good morning with the band under both feet and across the upper back for a controlled loaded hip hinge.
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Band Seated High Row
Seated high band row from an upper-chest anchor with elbows traveling back and outward for upper-back and rear-shoulder strength.
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Band Seated Low Row
Low-anchored seated row for lat, upper-back, and elbow-flexor strength.
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Band Seated Speed Row
Fast-concentric seated band row that trains crisp pulling speed with a controlled return.
View exerciseBand Seated Supinated Lat Pulldown
Underhand-grip band pulldown from an overhead anchor, emphasizing the lats and elbow flexors.
View exerciseBand Seated Underhand Grip Row
Foot-anchored seated row with an underhand grip, emphasizing the lats and biceps.
View exerciseBand Seated Wide Grip Row
Wide-grip foot-anchored seated row emphasizing the upper back, rear shoulders, and scapular retraction.
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Band Shoulder Dislocate
Pain-free shoulder pass-through with a light band for controlled overhead mobility.
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Band Shoulder Flexion & External Rotation
Light-band shoulder flexion with continuous outward tension for controlled overhead mobility and rotator-cuff activation.
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Band Side Plank Row
Single-arm band row performed from a forearm side plank to train pulling strength and anti-rotation control.
View exerciseBand Single-Arm Low-to-High Wide-Elbow Row
Single-arm row from a low front anchor to a high wide-elbow finish, emphasizing the upper back and rear shoulder.
View exerciseBand Single-Arm Twisting Seated Row
Single-arm seated band row with controlled trunk rotation from a foot-anchored setup.
View exerciseBand Single-Leg Romanian Deadlift with Single-Arm Row
Single-leg hip hinge with a contralateral band row, training the posterior chain, back, balance, and anti-rotation control.
View exerciseBand Split Jump with Single Arm Row
Low-anchored single-arm row synchronized with an explosive split jump for full-body power and coordination.
View exerciseBand Squat Row
Squat synchronized with a bilateral row from a chest-height front anchor, training the legs and back together.
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Band Standing External Shoulder Rotation
Shoulder-rotation drill for cuff control and stable upper-back positioning.
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