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Back exercises: pull-ups, rows, pulldowns and deadlifts.

15 Articles

IsolationBodyweightBack

Back Extension (Hyperextension)

The back extension strengthens the erector spinae, glutes and hamstrings on a dedicated bench.

Published on February 21, 2026Read more

CompoundBackBarbell

T-bar Row

The T-bar row targets the mid back, trapezius and rhomboids with a close grip and unique pulling angle.

Published on February 21, 2026Read more

StrengthCompoundBack

Barbell Row

The barbell row is a fundamental compound exercise for back thickness, targeting the lats, trapezius and rhomboids.

Published on February 21, 2026Read more

CompoundBodyweightBack

Neutral Grip Pull-ups

Neutral grip pull-ups offer superior joint comfort while targeting the lats, brachialis and biceps.

Published on February 21, 2026Read more

CompoundBackHamstrings

Good Morning

The good morning strengthens the lower back, hamstrings and glutes with a barbell hip hinge movement.

Published on February 21, 2026Read more

IsolationBackShoulders

Barbell Shrug

Shrugs isolate the upper trapezius to build mass and strength in the upper back.

Published on February 21, 2026Read more

CompoundBackHamstrings

Romanian Deadlift

The Romanian deadlift isolates the hamstrings and glutes with a deep posterior chain stretch.

Published on February 21, 2026Read more

StrengthCompoundBack

Deadlift

The deadlift is the most complete movement in weight training, engaging the entire posterior chain.

Published on February 21, 2026Read more

IsolationBackShoulders

Face Pull

The face pull is essential for shoulder health, targeting the posterior deltoid, trapezius and external rotators.

Published on February 21, 2026Read more

BeginnerCompoundBodyweight

Inverted Row

The inverted row is a bodyweight back exercise, accessible to beginners and progressive.

Published on February 21, 2026Read more

CompoundBodyweightBack

Chin-ups

Chin-ups emphasize biceps work while developing the lats, using an underhand (palms-facing) grip.

Published on February 21, 2026Read more

CompoundBackCable

Lat Pulldown

The lat pulldown develops the lats and biceps with a guided and controlled movement.

Published on February 21, 2026Read more

CompoundBackCable

Seated Cable Row

The seated cable row strengthens the rhomboids, mid trapezius and lats with constant tension.

Published on February 21, 2026Read more

StrengthCompoundBodyweight

Pull-ups

Pull-ups are the king exercise for lat development, also engaging the biceps and lower trapezius.

Published on February 21, 2026Read more

CompoundBackDumbbells

One-arm Dumbbell Row

The one-arm dumbbell row corrects muscular imbalances by working each side of the back independently.

Published on February 21, 2026Read more

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