Exercises by body area
Back exercises - Page 7
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.
Lever High Row (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 Lateral Pulldown (plate loaded)
Vertical pulling drill that develops back and arm strength using a weight plate, with emphasis on the latissimus muscles, upper back and biceps.
View exerciseLever Low Row (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 Lying Banded T bar Row
Chest-supported T-bar row using plates and added band tension for a progressively harder pull.
View exerciseLever Narrow Grip Seated Row (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 Neutral Grip Seated Row (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 One Arm Bent over Row (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 One Arm Lateral Wide Pulldown (plate loaded)
Vertical pulling drill that develops back and arm strength using a weight plate, with emphasis on the latissimus muscles, upper back and biceps.
View exerciseLever Pronated Grip Seated Row (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 Reverse Grip High Row (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 Reverse grip Lateral Pulldown (plate loaded)
Vertical pulling drill that develops back and arm strength using a weight plate, with emphasis on the latissimus muscles, upper back and biceps.
View exerciseLever Row (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 Single Arm Neutral Grip Seated Row (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 T bar Row (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.
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Lizard Twist with Reach
Rotational core drill for controlled trunk movement and oblique strength.
View exerciseLog Clean
Explosive strength drill coordinating hips, trunk, and upper-body drive.
View exerciseLondon Bridge
Seated high-rope cable row emphasizing upper-back and scapular control.
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Lower Back Curl
Prone trunk-extension drill strengthening the lower back through a small controlled range.
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Lunge with Twist Stretch
Controlled flexibility drill to improve comfortable range of motion.
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Lying Alternate Hip Extension
Accessory drill that develops controlled strength in the target muscles using bodyweight, with emphasis on the glutes.
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Lying Back Extension with Press
Posterior-core drill that develops controlled trunk extension using bodyweight, with emphasis on the glutes.
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Lying Cross Over Knee Pull Up Stretch
Mobility drill that develops comfortable range of motion and positional control using bodyweight, with emphasis on the glutes.
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Lying Floor Row with Bent Knee
Bent-knee bodyweight row performed from the floor beneath a low, stable handhold.
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Lying Knees to Chest Stretch
Supine knees-to-chest stretch for gentle hip flexion and relaxation through the glutes and lower back.
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Lying Lat Pulldown
Prone bodyweight arm sweep emphasizing lat and upper-back control.
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Lying Leg Overs
Dynamic supine cross-body leg sweep for controlled hip and trunk rotation.
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Lying Trunk Rotation Stretch
Supine bent-knee rotation stretch moving both knees together from side to side.
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Lying Twist Stretch
Unilateral supine spinal twist guiding one bent knee across the body.
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Machine Assisted Chin Up
Machine-assisted underhand chin-up reducing bodyweight demand while training the back and elbow flexors.
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Machine Pullover
Machine pullover isolating shoulder extension for the lats.
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Machine Row Neutral Grip
Machine Row Neutral Grip for rowing focused on back.
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Machine Row Wide Grip
Machine Row Wide Grip for rowing focused on upper back.
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Man Maker
Full-body conditioning drill combining strength, rhythm, and repeated effort.
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Meadows Row
Landmine row variation with strong lat emphasis.
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Medicine Ball Single Arm Slam
Medicine-ball power drill for coordinated trunk and upper-body force.
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Medicine Ball Slam
Full-body power drill using a medicine ball slam.
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Middle Back Stretch
Controlled flexibility drill to improve comfortable range of motion.
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Mini Band Foam Roller Wall Slide
Banded forearm wall slide using a foam roller to guide controlled scapular upward rotation.
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Mini Band Lat Pull Down
Grip and vertical-pull drill building shoulder control and upper-body strength.
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Mini Band Row from Lunge
Upper-back pulling drill emphasizing shoulder-blade control with band.
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Mixed-Grip Pull-Up
Pull-up with one pronated and one supinated hand, requiring controlled vertical pulling without trunk rotation.
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Narrow Seated Chin-Up
Feet-assisted low-bar chin-up performed from the floor with a narrow underhand grip and a rigid, slightly reclined torso.
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Narrow Top-Half Pull-Up
Partial-range pull-up using a narrow overhand grip and only the upper half of the movement.
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Neck Bridge Prone
Advanced head-supported prone neck bridge that shares load through the hands while the hips and trunk remain elevated.
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Negative Pull-Up
Eccentric pull-up progression beginning above the bar and lowering through the full range under control.
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Neutral Grip Chest to Bar Pull Up
Vertical pulling drill building back and arm strength through full control.
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Neutral Grip Lat Pulldown
Vertical pulling drill building back and arm strength through full control.
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Neutral-Grip Brachialis Pull-Up
Vertical pulling drill that develops back and arm strength using bodyweight, with emphasis on the biceps, latissimus muscles and upper back.
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Neutral-Grip Pull-Up
Neutral-grip pull-up for lats with shoulder-friendly hand position.
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One Arm Chin Up
Elite unilateral chin-up performed from a strict one-arm hang without assistance from the free hand or momentum.
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One Handed Hang
Grip and vertical-pull drill building shoulder control and upper-body strength.
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Open Book Thoracic Rotation
Side-lying thoracic rotation drill.
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Overhead Scapular CAR
Mobility drill for practicing joint range with smooth control.
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Overhead Stretch
Controlled flexibility drill to improve comfortable range of motion.
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Parallel-Bar Bent-Knee Inverted Row
Horizontal pulling drill that develops back strength and scapular control using bodyweight, with emphasis on the latissimus muscles, upper back and biceps.
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Partner Facing Feet Elevated Side Plank With Band Row
Advanced partner-anchored band row from a feet-elevated side plank, combining unilateral pulling with anti-rotation control.
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Partner Overhead Lat Stretch
Partner-assisted overhead lat stretch combining supported arm elevation with a controlled hips-back motion.
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Partner Supermans With Alternating High Five
Partner superman hold with alternating diagonal hand contacts and controlled anti-rotation.
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Pendlay Row
Strict barbell row from the floor for pulling strength.
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Pilates Spine Stretch Forward
Seated Pilates spine-stretch-forward drill using controlled segmental flexion and abdominal support.
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Pilates Swan
Pilates spinal-extension repetition initiated through the upper back with light hand assistance and controlled lumbar range.
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Pilates Swimming
Prone Pilates endurance drill using small alternating opposite-arm and opposite-leg lifts from a controlled trunk-extension position.
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Plate Bent Over Row
Upper-back pulling drill emphasizing shoulder-blade control with weight plate.
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Plate Overhead Carry
Two-hand plate overhead carry for shoulder stability and trunk control during deliberate walking.
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Plate Prone Y on Bench
Incline-bench prone Y raise using one light plate in each hand for lower-trap and shoulder control.
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Plate-Loaded Atlas Stone Trainer
Strongman technique lift using a plate-loaded vertical axle or stone-trainer implement to rehearse the floor-to-lap and lap-to-chest phases without a spherical stone.
View exercisePower Sled Rear Fly
Sled-strap rear fly emphasizing rear-deltoid and scapular control against dragging resistance.
View exercisePower Sled Rear Lunge Row
Coordinated sled-strap reverse lunge and row combining unilateral leg strength with horizontal pulling.
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Prone Back Extension with Scapular Adduction
Low-load prone drill combining controlled trunk extension with upper-back scapular retraction.
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Prone Cobra Hold
Prone isometric hold combining modest thoracic extension with shoulder-blade retraction and external rotation.
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Prone Scorpion
Mobility drill for restoring controlled range through the spine or hips.
View exerciseProne Single Arm Trap Raise
Unilateral chest-supported dumbbell T raise emphasizing the rear shoulder and scapular stabilizers.
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