Exercises by body area
Back exercises - Page 10
Explore 686 back exercises with clear instructions, muscles worked and practical coaching guidance.
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Browse dedicated exercise pages by body area or equipment.
Suspension Trainer Row
Body-angle row using suspension straps for scalable back strength.
View exerciseSuspension Underhand Grip Inverted Row
Horizontal pulling drill that develops back strength and scapular control using a suspension trainer, with emphasis on the latissimus muscles, upper back and biceps.
View exerciseSuspension Wide-Grip Row
Wide overhand suspension row with flared elbows emphasizing the upper back and rear delts.
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Swimmer
Posterior-chain drill strengthening the back side with controlled extension.
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T Spine CAR
Slow thoracic controlled articular rotation exploring flexion, side bend, rotation, and extension while the pelvis stays fixed.
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T-Bar Row
Heavy row variation for mid-back thickness.
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Table Inverted Row
Inverted row beneath a verified stable table for scalable bodyweight back and biceps strength.
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Thread the Needle
Thread the Needle for mobility focused on full-body coordination.
View exerciseTiger Curl Pose
Quadruped yoga flow combining opposite arm-leg extension with a controlled knee-to-elbow curl.
View exerciseTire Flip
Strongman-style drill for total-body strength, grip, and bracing.
View exerciseTop Pull-up Hold
Isometric pull-up hold building strength and control at the top of the vertical pull.
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Towel Pull Up
Vertical pulling drill building back and arm strength through full control.
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Towel Row
Upper-back pulling drill emphasizing shoulder-blade control with bodyweight.
View exerciseTrap Bar B Stance Deadlift
Hip-hinge drill training glutes and hamstrings with a braced torso.
View exerciseTrap Bar Bent Over Row
Trap-bar bent-over row training the upper back and lats while the torso holds a braced hip hinge.
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Trap Bar Deadlift
Trap-bar pull blending hinge and leg drive.
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Trap Bar Romanian Deadlift
Trap Bar Romanian Deadlift for hip hinging focused on hamstrings.
View exerciseTrap Bar Uneven Deadlift
Asymmetrically loaded trap-bar deadlift challenging anti-lateral-flexion and anti-rotation control.
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TRX Face Pull
TRX Face Pull for rowing focused on upper back.
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TRX High Row
TRX High Row for rowing focused on upper back.
View exerciseTRX Single Arm Row
Upper-back pulling drill emphasizing shoulder-blade control with suspension straps.
View exerciseTRX Squat and Fly
Suspension squat combined with a straight-arm T fly for coordinated leg, rear-shoulder, and upper-back work.
View exerciseTRX Squat and Row
Suspension squat followed by a body-angle row for coordinated lower-body and upper-back strength.
View exerciseTRX T Deltoid Fly
Straight-arm suspension T raise emphasizing rear delts, rhomboids, and mid-trap control.
View exerciseTRX Y Deltoid Fly
Straight-arm suspension Y raise training overhead shoulder control, rear delts, and lower-trap contribution.
View exerciseTwist Superman
Posterior-core drill that develops controlled trunk extension using bodyweight, with emphasis on the lower back.
View exerciseTwo handed hang back stretch (with Training Wall Bars)
Mobility drill that develops comfortable range of motion and positional control using bodyweight, with emphasis on the latissimus muscles.
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Upper Back Stretch
Controlled flexibility drill to improve comfortable range of motion.
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Upward Facing Dog Stretch
Active upward-facing dog opening the front body while the arms and feet support the lifted pelvis and thighs.
View exerciseV Bar Lat Pulldown
Vertical pulling drill building back and arm strength through full control.
View exerciseV Bar Pull Up
Vertical pulling drill building back and arm strength through full control.
View exerciseVersa Climber
Conditioning movement for footwork, pacing, and repeatable lower-body work.
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Weighted Chest Supported IYT
Shoulder-control drill for improving scapular position and overhead range.
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Weighted Isometric Blackburns
Shoulder-control drill for improving scapular position and overhead range.
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Wide Leg Forward Fold Twist
Controlled flexibility drill to improve comfortable range of motion.
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Wide-Grip Pull-Up
Wide-Grip Pull-Up for pulling focused on lats.
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Wide-Grip Seated Cable Row
Wide-Grip Seated Cable Row for rowing focused on upper back.
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Zercher Good Morning
Zercher-loaded good morning challenging the posterior chain and trunk with the bar held in the elbow creases.
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