Exercises by body area
Back exercises - Page 4
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.
Bodyweight Cross Body Jefferson Curl
Controlled diagonal spinal flexion for segmental mobility and trunk control.
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Bodyweight Squatting Row (with towel)
Bodyweight row from a held squat using a towel looped around a fixed, load-bearing anchor.
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Bodyweight Standing Back Stretch
Gentle standing lumbar-extension mobility drill performed only through a comfortable, symptom-free range.
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Bodyweight Standing Close-grip Row
Close-grip standing bodyweight row against a verified fixed anchor, scaled by the lean angle.
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Bodyweight Standing Row
Standing bodyweight row against a verified fixed anchor, scaled by the lean angle.
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Bodyweight Standing Scapula Row
Standing straight-arm scapular protraction and retraction drill for upper-back control and shoulder preparation.
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Bodyweight Standing Scapular External Rotation
Unloaded standing 90/90 shoulder external-rotation drill for rotator-cuff control and movement preparation.
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Bretzel Stretch
Side-lying combined quadriceps, hip-flexor, and thoracic-rotation stretch.
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Burpee Pull Up
Burpee followed by a jump to a secure bar and a controlled pull-up.
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Burpee Ring Muscle-Up
Competition-level burpee combined with a jump to the rings and a complete ring muscle-up to stable support.
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Burpee Ring Pull-Up
Burpee followed by a jump to secured rings and a controlled ring pull-up.
View exerciseCable Bar Standing Rear Delt Row
Upper-back pulling drill emphasizing shoulder-blade control with cable.
View exerciseCable Bar Standing Wide Grip Row
Upper-back pulling drill emphasizing shoulder-blade control with cable.
View exerciseCable Bar Supine Close Grip Pulldown
Vertical pulling drill building back and arm strength through full control.
View exerciseCable Bar Wide Grip Bent Over Row
Upper-back pulling drill emphasizing shoulder-blade control with cable.
View exerciseCable Bent Over Single Arm Rear Delt Fly
Chest or rear-shoulder fly pattern using cable through a controlled arc.
View exerciseCable Chest Supported Lat Pulldown
Vertical pulling drill building back and arm strength through full control.
View exerciseCable Chest Supported Row
Upper-back pulling drill emphasizing shoulder-blade control with cable.
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Cable High Row
High cable row targeting upper back and rear delts.
View exerciseCable Kneeling Leaning Forward One Arm Row
Horizontal pulling drill that develops back strength and scapular control using a cable station, with emphasis on the latissimus muscles, upper back and biceps.
View exerciseCable Lying Rope Pullover
Bench-supported straight-arm cable pullover that draws a rope from overhead toward the hips to train the lats.
View exerciseCable One Arm Straight Back High Row (kneeling)
Horizontal pulling drill that develops back strength and scapular control using a cable station, with emphasis on the latissimus muscles, upper back and biceps.
View exerciseCable One Arm Twisting Seated Row
Horizontal pulling drill that develops back strength and scapular control using a cable station, with emphasis on the latissimus muscles, upper back and biceps.
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Cable Pullover
Cable Pullover for pulling focused on lats.
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Cable Rear-Delt Fly
Cable rear-delt fly with constant tension.
View exerciseCable Rope Incline-Bench Chest-Supported Row
Horizontal pulling drill that develops back strength and scapular control using a cable station, with emphasis on the latissimus muscles, upper back and biceps.
View exerciseCable Rope Straight Arm Pulldown
Straight-arm cable shoulder extension that trains the lats through an overhead-to-thigh arc while the elbows remain nearly fixed.
View exerciseCable Rope Upright Row
Upper-back pulling drill emphasizing shoulder-blade control with cable.
View exerciseCable Seated Supinated Lat Pulldown
Vertical pulling drill building back and arm strength through full control.
View exerciseCable Shotgun Row
Upper-back pulling drill emphasizing shoulder-blade control with cable.
View exerciseCable Single Arm Rear Delt Row
Upper-back pulling drill emphasizing shoulder-blade control with cable.
View exerciseCable Split Stance Single Arm Row
Horizontal pulling drill that develops back strength and scapular control using a cable station, with emphasis on the latissimus muscles, upper back and biceps.
View exerciseCable Squat Row (with rope attachment)
Squat-pattern drill that develops lower-body strength and control using a cable station, with emphasis on the back, quadriceps and glutes.
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Cable Squat to Row
Cable Squat to Row for conditioning focused on full-body coordination.
View exerciseCable Standing 3 Point Row
Upper-back pulling drill emphasizing shoulder-blade control with cable.
View exerciseCable Standing Cross Row
Bilateral crossed-cable rear-delt raise from two low pulleys, emphasizing the rear shoulders and upper back.
View exerciseCable Standing Single Leg RDL with Row
Single-leg cable Romanian deadlift combined with a row, training hip-hinge strength, balance, and anti-rotation control.
View exerciseCable Standing Twist Row (V bar)
Two-handed V-bar cable row combined with controlled alternating trunk rotation while the feet and pelvis remain stable.
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Cable Straight-Bar Straight-Arm Pulldown
Straight-bar cable shoulder extension that isolates the lats while the elbow angle stays nearly fixed.
View exerciseCable Suspension Back Stretch
Lightly cable-assisted standing lat and upper-back stretch performed by sitting the hips back while the arms reach toward a high pulley.
View exerciseCable V Bar Kneeling Pulldown
Vertical pulling drill building back and arm strength through full control.
View exerciseCable V Bar Seated Row
Upper-back pulling drill emphasizing shoulder-blade control with cable.
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Cable Y Raise
Light dual-cable Y raise training controlled shoulder elevation and upper-back support without shrugging or lumbar extension.
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Calf Machine Shoulder Shrug
Upper-trap strengthening drill lifting the shoulders under control with machine.
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Cambered Bar Lying Row
Chest-supported prone row using a cambered bar to increase clearance while the bench stabilizes the torso.
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Camel Pose
Camel Pose for mobility focused on full-body coordination.
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Car Deadlift
Strongman car-frame deadlift using a high-handle lever setup for maximal whole-body strength under event-specific loading.
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Cat Stretch
Gentle spinal flexion and extension drill for easing back stiffness.
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Cat-Cow
Spinal mobility drill for warm-ups and recovery.
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Chair Lower Back Stretch
Controlled flexibility drill to improve comfortable range of motion.
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Chair Upper Body Stretch
Controlled flexibility drill to improve comfortable range of motion.
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Chest to Bar Kipping Pull Up
Vertical pulling drill building back and arm strength through full control.
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Chest to Bar Pull Up
Vertical pulling drill building back and arm strength through full control.
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Chest-Supported Dumbbell Rear-Deltoid Fly
Incline chest-supported rear-deltoid fly that removes torso momentum while the arms open in a controlled arc.
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Chest-Supported Dumbbell Row
Supported dumbbell row that reduces lower-back demand and focuses on the upper back.
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Chest-Supported Dumbbell Scapular Retraction
Straight-arm chest-supported scapular retraction that trains the middle back through a short shoulder-blade glide rather than an upper-trap shrug.
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Chest-Supported Incline Dumbbell W-Raise
Light chest-supported W-raise combining scapular retraction with controlled shoulder external rotation.
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Chest-Supported Machine Row
Guided supported row for controlled upper-back work.
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Chest-Supported T-Bar Row
Chest-supported machine row for upper-back and lat strength with reduced lower-back stabilization demand.
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Child's Pose Lat Stretch
Lat and shoulder stretch from child’s pose.
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Chin-Up
Supinated-grip pull-up emphasizing lats and biceps.
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Clapping Pull Up
Vertical pulling drill building back and arm strength through full control.
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Close Grip Lat Pulldown
Close-grip pulldown that keeps the elbows close and emphasizes the pull toward the ribs.
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Close-Grip Chin-Up
Close underhand chin-up emphasizing the lats and elbow flexors through a strict full-range vertical pull.
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Close-Grip Pull-Up
Close-Grip Pull-Up for pulling focused on lats.
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Close-Grip Seated Cable Row
Close-Grip Seated Cable Row for rowing focused on lats.
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Cobra
Controlled flexibility drill to improve comfortable range of motion.
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Cobra Pose
Cobra Pose for mobility focused on full-body coordination.
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Commando Pull-Up
Commando Pull-Up for pulling focused on lats.
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Cross-Body Shoulder Stretch
Static posterior-shoulder stretch performed by guiding one straight arm across the chest.
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Crucifix Hold
Loaded isometric shoulder-endurance hold with both arms extended laterally at shoulder height.
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Cuban Rotation
Shoulder rotation drill for cuff and upper-back coordination.
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