Exercises by body area
Back exercises - Page 6
Explore 686 back exercises with clear instructions, muscles worked and practical coaching guidance.
Popular exercise categories
Browse dedicated exercise pages by body area or equipment.
Elbow Circles (Shoulder Mobility)
Shoulder-mobility drill tracing controlled circles with the elbows while fingertips rest on the shoulders.
View exercise
Elbow Lift - Reverse Push-Up
Supine bodyweight upper-back lift driven by pressing the bent elbows into the floor.
View exercise
Elevated Inverted Row Between Three Chairs
Bodyweight inverted row using a carefully stabilized three-chair setup to elevate the feet and pulling supports.
View exercise
Elevator Pronated Pull Up
Vertical pulling drill building back and arm strength through full control.
View exerciseExercise Ball Lower Back Prone Stretch
Prone stability-ball hold that gently rounds and relaxes the lower back.
View exercise
Exercise Ball Lower Back Stretch (Pyramid)
Supine stability-ball stretch that gently opens the lower back and front of the hips.
View exerciseExercise Ball Lying Side Lat Stretch
Mobility drill that develops comfortable range of motion and positional control using a stability ball, with emphasis on the latissimus muscles.
View exercise
Exercise Ball Plate Hyperextensions
Posterior-chain drill strengthening the back side with controlled extension.
View exerciseEZ Bar Bent Arm Pullover
Bent-arm EZ-bar pullover loading the lats and chest through controlled shoulder extension.
View exercise
EZ Bar Lying Bench Row
Upper-back pulling drill emphasizing shoulder-blade control with bench.
View exerciseEZ Bar Reverse Grip Bent Over Row
Horizontal pulling drill that develops back strength and scapular control using an EZ bar, with emphasis on the latissimus muscles, upper back and biceps.
View exercise
Face Pull
Cable pull for rear delts, upper back, and shoulder posture.
View exercise
Feet Elevated Suspension Row
Upper-back pulling drill emphasizing shoulder-blade control with suspension straps.
View exercise
Fixed Bar Back Stretch
Supported lat and upper-back stretch performed by holding a fixed bar and sitting the hips backward.
View exercise
Flat Bench Hyperextensions
Posterior-chain drill strengthening the back side with controlled extension.
View exercise
Flexed Elbow Scapular CAR
Single-arm scapular controlled articular rotation with the elbow bent and trunk held still.
View exercise
Foam Roll Lats
Controlled foam-roller self-massage for the lats region.
View exercise
Foam Roll Lower Back
Controlled foam-roller self-massage for the lower back region.
View exercise
Foam Roll Rhomboids
Controlled foam-roller self-massage for the rhomboids region.
View exercise
Foam Roll Spinal Erectors
Controlled foam-roller self-massage for the spinal erectors region.
View exercise
Foam Roll T Spine
Controlled foam-roller self-massage for the t spine region.
View exercise
Foam Roller Wall Slides
Wall-slide mobility drill using a foam roller to guide even forearm pressure and scapular upward rotation.
View exercise
Foot-Assisted Chin-Up from Squat
Vertical chin-up regression using controlled leg assistance from a squat beneath a low overhead bar.
View exercise
Gironda Sternum Chin Up
Vertical pulling drill building back and arm strength through full control.
View exercise
Gorilla Chin Crunch
Abdominal flexion drill emphasizing controlled reps and steady pelvis position.
View exerciseHalf Kneeling PVC Pec Mobilization Stretch
Half-kneeling overhead dowel side bend for comfortable chest, shoulder, and lat mobility.
View exercise
Half Kneeling Thoracic Rotation with Lift Off
Rotational core drill for controlled trunk movement and oblique strength.
View exercise
Half-Kneeling Cable Row
Half-Kneeling Cable Row for rowing focused on back.
View exerciseHammer Grip Pull up on Dip Cage
Vertical pulling drill that develops back and arm strength using bodyweight, with emphasis on the latissimus muscles, upper back and biceps.
View exercise
Hands Elevated Scapular Push Up
Incline scapular push-up that trains serratus control while the elbows remain straight.
View exercise
Hanging Bodyweight Mid Row (Legs Over Bar)
Advanced hanging row in which the legs pass over the pull-up bar and the athlete pulls the pelvis toward the bar under strict control.
View exerciseHanging Scapular Shrug
Straight-arm scapular depression from a hang to build active shoulder support.
View exercise
Hip Stretch With Twist
Controlled flexibility drill to improve comfortable range of motion.
View exercise
Ice Cream Maker
Advanced hanging drill combining pulling strength with hollow-body control.
View exercise
Incline Renegade Row
Upper-back pulling drill emphasizing shoulder-blade control with bodyweight.
View exercise
Incline Y Raise
Incline Y raise for lower-trap and shoulder stability.
View exercise
Inverted Row
Bodyweight horizontal row for upper-back strength and shoulder blade control.
View exercise
Inverted Wide to Narrow Row
Horizontal pulling drill that develops back strength and scapular control using bodyweight, with emphasis on the rotator cuff, latissimus muscles, upper back and biceps.
View exercise
Isometric Behind the Neck Pull Up
Advanced isometric pull-up hold with the bar behind the head, reserved for pain-free shoulder and neck mobility.
View exercise
ITY
Prone I-T-Y raise sequence for scapular control, lower-trap strength, and overhead shoulder mechanics.
View exercise
Jumping Pull-Up
Jumping Pull-Up for pulling focused on lats.
View exerciseKeg Load
Explosive strength drill coordinating hips, trunk, and upper-body drive.
View exercise
Kettlebell 3 Point Row
Upper-back pulling drill emphasizing shoulder-blade control with kettlebell.
View exerciseKettlebell Alternating Row
Horizontal pulling drill that develops back strength and scapular control using a kettlebell, with emphasis on the latissimus muscles, upper back and biceps.
View exerciseKettlebell Bent over Alternate Twist Row
Horizontal pulling drill that develops back strength and scapular control using a kettlebell, with emphasis on the back, latissimus muscles, upper back and biceps.
View exercise
Kettlebell Bent Over Row with Rotation
Rotational core drill for controlled trunk movement and oblique strength.
View exercise
Kettlebell Chainsaw Row
Upper-back pulling drill emphasizing shoulder-blade control with kettlebell.
View exercise
Kettlebell Chest Supported Incline Row
Upper-back pulling drill emphasizing shoulder-blade control with kettlebell.
View exercise
Kettlebell Deadlift
Kettlebell Deadlift for hip hinging focused on hamstrings.
View exercise
Kettlebell Gorilla Row
Upper-back pulling drill emphasizing shoulder-blade control with kettlebell.
View exerciseKettlebell Rear Delt Row
Horizontal pulling drill that develops back strength and scapular control using a kettlebell, with emphasis on the shoulders, latissimus muscles, upper back and biceps.
View exercise
Kettlebell Renegade Row
Single-arm plank row combining upper-back strength with shoulder support and anti-rotation trunk control.
View exercise
Kettlebell Shrug
Upper-trap strengthening drill lifting the shoulders under control with kettlebell.
View exercise
Kettlebell Single Arm Gorilla Row
Single-arm kettlebell row from a wide, low hinge with the free hand supported on the opposite thigh.
View exercise
Kettlebell Squat to Upright Row
Kettlebell squat followed by a controlled upright row toward the lower chest.
View exercise
Kettlebell Sumo Deadlift High Pull
Kettlebell Sumo Deadlift High Pull for power development focused on full-body coordination.
View exerciseKettlebell Two Arm Row
Horizontal pulling drill that develops back strength and scapular control using a kettlebell, with emphasis on the latissimus muscles, upper back and biceps.
View exercise
Kipping Muscle Up
Kipping ring muscle-up combining a hollow-arch swing, explosive pull, transition, and dip support.
View exercise
Kipping Pull Up
Kipping bar pull-up using a controlled hollow-to-arch swing and hip drive to clear the chin.
View exercise
Knee to Chest Hug
Standing knee-to-chest mobility drill for glute and posterior-hip range with balance control.
View exercise
Kneeling Assisted Sliding Chin-up
Low-bar chin-up regression using sliding knees to assist the vertical pull.
View exercise
Kneeling Bodyweight Row
Kneeling inverted-row regression using a low racked bar and shortened body lever.
View exercise
Kneeling Lat Pulldown
Tall-kneeling cable pulldown for lat and upper-back strength without thigh-pad support.
View exercise
Kneeling Lat Stretch on Bench
Mobility drill that develops comfortable range of motion and positional control using bodyweight, with emphasis on the latissimus muscles.
View exerciseKneeling Suspension Oblique Rollout
Kneeling off-center suspension rollout using one joined handle line to challenge anti-rotation and trunk extension control.
View exercise
L Sit Chin Up
Vertical pulling drill building back and arm strength through full control.
View exercise
Landmine Row
Angled barbell row using a landmine setup.
View exercise
Lat Pulldown
Vertical cable pull for the lats and upper back with a classic front-of-body path.
View exercise
Leg Raise Dragon Flag
Advanced straight-body lowering and raising drill developing rigid trunk strength from a bench anchor.
View exercise
Legless Rope Climb
Grip and vertical-pull drill building shoulder control and upper-body strength.
View exerciseLever Bent-over Row with V-bar (plate loaded)
Horizontal pulling drill that develops back strength and scapular control using a weight plate, with emphasis on the latissimus muscles, upper back and biceps.
View exerciseLever Deadlift (plate loaded)
Hip-hinge drill that develops posterior-chain strength and control using a weight plate, with emphasis on the glutes and hamstrings.
View exercise