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Exercises

Back exercises

The back muscles pull your arms down and back and hold your spine upright. Rows, pull-downs, pull-ups and hinges train them, with options for home and gym.

110 moves98 with 3D demosBeginner 48Intermediate 43Advanced 19

Beginner back exercises 48

Assisted pull-up (machine) demonstrated on the 3D figure3D demoAssisted pull-up (machine)Beginner · Strength machineBall back extension demonstrated on the 3D figure3D demoBall back extensionBeginner · Exercise ballBird dog demonstrated on the 3D figure3D demoBird dogBeginner · No equipmentBird dog, one limb at a time demonstrated on the 3D figure3D demoBird dog, one limb at a timeBeginner · No equipmentCat-cow demonstrated on the 3D figure3D demoCat-cowBeginner · No equipmentChest-supported dumbbell row demonstrated on the 3D figure3D demoChest-supported dumbbell rowBeginner · A dumbbell + A bench or boxDumbbell Shrug demonstrated on the 3D figure3D demoDumbbell ShrugBeginner · A dumbbellIncline reverse fly demonstrated on the 3D figure3D demoIncline reverse flyBeginner · A dumbbell + A bench or boxIncline ring row demonstrated on the 3D figure3D demoIncline ring rowBeginner · Gymnastic ringsLat pulldown demonstrated on the 3D figure3D demoLat pulldownBeginner · A cable machineMachine row demonstrated on the 3D figure3D demoMachine rowBeginner · Strength machineOne-arm incline reverse fly demonstrated on the 3D figure3D demoOne-arm incline reverse flyBeginner · A dumbbell + A bench or box

Intermediate back exercises 43

Alternating bent-over kettlebell row demonstrated on the 3D figure3D demoAlternating bent-over kettlebell rowIntermediate · A kettlebellBack extension off a flat bench demonstrated on the 3D figure3D demoBack extension off a flat benchIntermediate · A bench or boxBack extension on a 45-degree bench demonstrated on the 3D figure3D demoBack extension on a 45-degree benchIntermediate · A bench or boxBand pull-apart demonstrated on the 3D figure3D demoBand pull-apartIntermediate · A bandBar hang demonstrated on the 3D figure3D demoBar hangIntermediate · Pull-up bar + A stepBent-over cable rear raise demonstrated on the 3D figure3D demoBent-over cable rear raiseIntermediate · A cable machineBent-over dumbbell row, palms in demonstrated on the 3D figure3D demoBent-over dumbbell row, palms inIntermediate · A dumbbellBent-over reverse fly demonstrated on the 3D figure3D demoBent-over reverse flyIntermediate · A dumbbellBent-over two-dumbbell row demonstrated on the 3D figure3D demoBent-over two-dumbbell rowIntermediate · A dumbbellBent-over two-kettlebell row demonstrated on the 3D figure3D demoBent-over two-kettlebell rowIntermediate · A kettlebellFace pull demonstrated on the 3D figure3D demoFace pullIntermediate · A bandIncline bench pull (45-degree incline row) demonstrated on the 3D figure3D demoIncline bench pull (45-degree incline row)Intermediate · A dumbbell + A bench or box

Advanced back exercises 19

Barbell rear-delt row demonstrated on the 3D figure3D demoBarbell rear-delt rowAdvanced · A barbellBent-over barbell row demonstrated on the 3D figure3D demoBent-over barbell rowAdvanced · A barbellChin-up demonstrated on the 3D figure3D demoChin-upAdvanced · Pull-up barHorizontal back extension (hyperextension, Roman chair) demonstrated on the 3D figure3D demoHorizontal back extension (hyperextension, Roman chair)Advanced · A bench or boxMixed-grip chin-up demonstrated on the 3D figure3D demoMixed-grip chin-upAdvanced · Pull-up barPull-up demonstrated on the 3D figure3D demoPull-upAdvanced · Pull-up barRenegade row demonstrated on the 3D figure3D demoRenegade rowAdvanced · A kettlebellReverse hyperextension demonstrated on the 3D figure3D demoReverse hyperextensionAdvanced · A bench or boxT-bar row demonstrated on the 3D figure3D demoT-bar rowAdvanced · A barbellTowel one-arm chin-up demonstrated on the 3D figure3D demoTowel one-arm chin-upAdvanced · Pull-up bar + Other / check instructionsTuck front lever demonstrated on the 3D figure3D demoTuck front leverAdvanced · Pull-up barUnderhand bent-over barbell row demonstrated on the 3D figure3D demoUnderhand bent-over barbell rowAdvanced · A barbell

Workouts that use them

Also works the back

These train it as a secondary muscle.

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Questions people ask

What are good back exercises for beginners?

Start with moves graded easy, such as Assisted pull-up (machine), Ball back extension, Bird dog. There are 48 of them on this page. Each guide links to a harder option for when it starts to feel easy.

Can I do back exercises at home without equipment?

Yes. 5 of the 110 moves here need nothing but your body, a floor, a wall or a step, for example Bird dog, Bird dog, one limb at a time, Cat-cow.

What are the hardest back exercises?

Moves graded advanced or expert include Front lever, Muscle-up, One-arm dead hang. Most have stepping stones; open a guide to see its easier options.

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.