194 Back Exercises
Every Back exercise in Planfit, each with a form guide and video.
Ordered by how popular each exercise is in Planfit
Top 10
- 1
Arm Pulldown
Arm pulldown strongly targets your back muscles. This workout is mainly done at the beginning or the end of back workouts.
BeginnerCrossover Cable - 2
Assisted Pull Up
By using a machine, this workout can be helpful for those who cannot do a bodyweight pull-up. Set the assist weight for 10 reps initially, and gradually increase it!
BeginnerAssisted Weight Machine - 3
Barbell Row
It is a workout of various names depending on the angle, width, and range of movements you perform. It's the best workout for perfect back muscles!
AdvancedBarbells - 4
Deadlift
It is a good workout for your back muscle development, as the muscles in the back of your body can be highly involved while withstanding heavy weights. It is a crucial workout if you want to have perfect back muscles!
AdvancedBarbells - 5
Dumbbell Deadlift
Deadlift is usually done with heavy weight, but if you have a low level of muscle strength or wish to train with high repetition of low weight, workout with dumbbells!
BeginnerDumbbell - 6
Dumbbell Row
Dumbbells have a wider range of movement than barbells, so they are more effective in developing muscle nerves and can make your back muscles look great!
BeginnerDumbbell - 7
Lat Pulldown
Lat pulldown is a good workout for beginners as it uses a machine. If you are new to back exercises, we recommend you start with Lat pulldown.
BeginnerLat Pulldown Cable - 8
One Arm Dumbbell Row
It's a back workout that you can do anywhere with just a dumbbell. It's an exercise that involes movement of the entire back muscles.
BeginnerDumbbell - 9
Pull Up
You pull your bodywieght up with your upper body strength in this exercise. It is called pull-up when your palms face outwards, and chin-up when your palms face inwards.
AdvancedPull up bar - 10
Romanian Deadlift
Romanian deadlift differs from conventional deadlift in that it proceeds without the plates touching the ground. It's the best workout for well-toned back muscles!
IntermediateBarbells
Ranked 11–194
- 11
Seated Cable Row
It's a crucial workout to build strong back muscles. Try to control your shoulders and waist so that your back doesn't bend.
BeginnerRow Cable - 12
Seated Row Machine
Seated Row is an essential workout to build back muscles. Try to control your shoulders and waist so that your back doesn't bend.
BeginnerSeated Row Machine - 13
Back Extension
It's a great workout to develop your back, hips, and back of your thighs. It's a great workout for people with weak back or slipped discs in his/her back.
BeginnerBack Extension Bench - 14
High Row Machine
High-Row is a workout where you pull your hands down. This workout targets your upper back muscles.
IntermediatePlate-Loaded High Low Machine - 15
Incline Row
It's an effective workout to lose fats on your back and create a well-toned back muscles.
BeginnerDumbbellIncline Bench - 16
Kettlebell Deadlift
Kettlebell deadlift is a workout that can help people who are not familiar with barbells. Keep your hips folded and keep them arched so you don't bend your waist!
BeginnerKettlebell - 17
Lat Pulldown Machine
It is a workout that can train the upper and middle muscles on our back. Because it's a machine, you ca workout more stably than cable lat pulldown!
AdvancedLat pulldown Machine - 18
Low Row Machine
Keep your arms low while executing a rowing movement. This exercise strongly targets your back muscles!
IntermediatePlate-Loaded Low Row Machine - 19
Lying Back Extension
This workout is done while lying flat on the floor. It's the best workout to strengthen your back muscles. You can do it anywhere and it's a great workout for your back!
Beginner - 20
Neutral Grip Lat Pulldown
It's a good workout to build up the inner back muscles. Push your shoulders back, not your arms, and pull them with your back!
BeginnerLat Pulldown Cable - 21
Neutral Grip Seated Cable Row
It's a good workout to build up the inner back muscles. Push your shoulders back and try to use the back muscles, not the arms!
BeginnerCrossover Cable - 22
One Arm Machine Seated Row
By executing it with only one hand, you can have a wider range of upper body movement. Try to focus on the lower back part, and if you twist your upper body, you can also target the deeper part of your back.
BeginnerPlate-Loaded Seated Row - 23
One Arm Seated Cable Row
You can target your back better with this exercise, even more than Seated Row with both hands. Push your shoulders back and try to use the back muscles, not the arms!
BeginnerCrossover Cable - 24
Rope Arm Pulldown
Keep your arms slightly bent and pull them closer to you until they touch the body. Lift your chest to better target your back!
BeginnerCrossover Cable - 25
Smith Machine Barbell Row
This exercise can be done with a Smith machine, making it especially easier for beginners!
IntermediateSmith Machine - 26
T-Bar Row
It was named T-bar Row as you pull a T-shaped bar for this exercise. T-bar Row is for those who want well-toned back by developing the middle part of back muscles.
AdvancedPlate-Loaded T Bar Machine - 27
T-Bar Row Machine
It was named T-bar Row as you pull a T-shaped bar for this exercise. T-bar Row is for those who want well-toned back by developing the middle part of back muscles.
IntermediatePlate-Loaded Chest Supported T Bar - 28
Twist Superman
It is a good workout to develop the whole hind part of your body, from the back muscles to the hips and thighs. It's also a great workout for lower back muscle development!
Beginner - 29
Wide Grip Seated Cable Row
It's a good workout to build up the inner back muscles. Push your shoulders back and try to use the back muscles, not the arms!
BeginnerCrossover Cable - 30
Wide Pulldown Machine
You can target your entire back with a wide grip in this workout. This is a workout that especially focuses on the outer part of the back muscles!
BeginnerPlate-Loaded Wide Pulldown Machine - 31
Back Lat Pulldown
You pull the handle to the back of your head in this exercise. It is good for your well-toned back!
BeginnerLat Pulldown Cable - 32
Band Assisted Pull Up
At first, start by putting the band on your foot. And then move it step by step to your knees to increase the difficulty. Be careful not to do it too fast!
BeginnerPull up barLoop Bands - 33
Superman Row
This is a Row workout that resembles a superhero movement, and it targets the whole back.
Intermediate - 34
Underhand Barbell Row
We recommend it to those who are not familiar with Barbell Row. Please act as if you are sticking your elbows to your sides!
AdvancedBarbells - 35
Assisted Chin Up
It can help the lower back muscles and biceps muscles, and is easier than pull-up. Try to push your chest up when doing the exercise.
BeginnerAssisted Weight Machine - 36
Back Extension Machine
The best workout that can strengthen the waist muscles. Please proceed in the correct posture while maintaining tension in the lower back muscle!
AdvancedSeated Back Extension Machine - 37
Band Assisted Chin Up
At first, start by putting the band on your foot. And then move it step by step to your knees to increase the difficulty. Be careful not to do it too fast!
BeginnerPull up barLoop Bands - 38
Band Bent Over Row
It's a very easy back workout that can be done at home. Hold the band tightly with both hands and pull it up!
BeginnerLoop Bands - 39
Band Deadlift
Don't sit too low as if you're doing squats. Push your chest forward and your waist straight so that you don't bend. It's an essential workout to strengthen your back muscles!
BeginnerLoop Bands - 40
Band Row
It's the best workout you can do with a band for your well-toned back!
BeginnerLoop Bands - 41
Bench Pull Up
The stronger you push your legs, the more help you get. When you come down, it's recommended to hang slowly on the bar and come down!
BeginnerPull up barFlat Bench - 42
Butterfly Pull Up
As much as you do it with rebound, it can help your upper body as a whole. However, there is a risk of shoulder and shoulder injuries, so please be careful!
AdvancedPull up bar - 43
Cable High Row
Use a cable to perform a row from a high position.
BeginnerCrossover Cable - 44
Close Grip Cable Lat Pulldown
By using a close grip, you can bring target to the lower back muscles. Put it down to the collarbone.
BeginnerLat Pulldown Cable - 45
Close Grip Chin Up
It can help the lower back muscles and biceps muscles, and it is easier than pull-up. Please do not bend over, but raise your chest. The narrower the grip is, the better it targets the back!
IntermediatePull up bar - 46
Close Grip T-bar Row
It is one of the best workouts that targets the whole back muscles and make a toned back. You can hold the grip tightly and target it to the inner back muscles!
AdvancedPlate-Loaded T Bar Machine - 47
Exercise Ball Back Extension
It's the best workout you can do with a gym ball that can develop your back, hips, and thighs.
AdvancedStability (Swiss) Ball - 48
Good Morning
This is one of the most famous workouts for lower back muscle and core strengthening. Please increase the weight slowly from the lower weight.
AdvancedBarbells - 49
Hammer Strength Seated Row
Work your back with the Hammer Strength machine.
AdvancedPlate-Loaded Seated Row - 50
Hanging
Hang from the bar
IntermediatePull up bar - 51
Inverted Row
Inverted Row is a workout that is done a lot as an auxiliary workout for pull-ups. It may be a little challenging, but try to stay focused on keeping your breathings and forms right.
IntermediateSmith Machine - 52
Jumping Pull Up
You can use the rebound because you jump and pull up. It's relatively easier than a pull-up, so beginners can easily follow along!
AdvancedPull up bar - 53
Kettlebell Row
It's the best back workout you can do with Kettlebell to make a toned back line!
BeginnerKettlebell - 54
Neutral Grip Assisted Pull Up
It's a workout that can help the inner back muscles more than normal pull-ups!
BeginnerAssisted Weight Machine - 55
Neutral Grip Chin Up
It can help the lower back muscles and biceps muscles, and it is easier than pull-up. Don't bend down and raise your chest!
IntermediatePull up bar - 56
One Arm Cable High Row
Grab the cable with one hand and do a row from a high position.
BeginnerCrossover Cable - 57
One Arm Cable Lat Pulldown
You can focus more on the stimulation as you do it with only one hand. This workout can be done better if you execute it as if you are using a strength from your armpits.
AdvancedLat Pulldown Cable - 58
One Arm Kettlebell Row
One-arm dumbbell Row is a back workout that can be done anywhere with just one dumbbell!
BeginnerKettlebell - 59
One Arm Lat Pulldown
It's a workout that focuses more on targeting the back muscles. This workout is executed with one arm each.
AdvancedLat Pulldown Cable - 60
One Arm Lat Pulldown Machine
Because you do it with one hand, you can increase your concentration on the workout area.
AdvancedPlate-Loaded Lat Pulldown Machine - 61
Pendlay Row
It's a good workout for back muscle development by bending and lifting the barbell on the ground!
AdvancedBarbells - 62
Prone A Raise
Keep your head and chest still, and close up your scapular first to better feel the movement of your back!
Beginner - 63
Prone T Raise
Keep your head and chest still, and close up your scapular first to better feel the movement of your back!
Beginner - 64
Prone W Raise
Keep your head and chest still, and close up your scapular first to better feel the movement of your back!
Beginner - 65
Rack Pull
It's a workout where you lift the barbell on the rack. Think of it as a deadlift with a shorter range of movement
AdvancedBarbellsPower Rack - 66
Renegade Row
Renigade Row is a combination of Plank and Dumbbell-Row. It can strengthen your arms, shoulders, and core muscles!
AdvancedDumbbell - 67
Ring High Row
Since it is a body weight exercise, you ca workout more safely than using weights. You have to keep your chest open so that you can feel the stimulations.
AdvancedRing - 68
Seated Row
It's one of the workouts that beginners need to do to target the back muscles. Be careful not to tilt your shoulder back when pulling!
BeginnerLoop Bands - 69
Standing Cable Row
By using cables, you can more easily maintain the tension than using barbells or dumbbells. You have to keep your core and legs tight so that your body doesn't sway!
BeginnerCrossover Cable - 70
Underhand Cable Lat Pulldown
It's a good workout to build up your lower back muscles. Push your shoulders back, not your arms, and pull them with your back!
BeginnerLat Pulldown Cable - 71
Underhand Smith Machine Barbell Row
It is recommended for those who are not familiar with moving barbell. Put your elbows on your sides while working out!
AdvancedSmith Machine - 72
Weighted Chin Up
It is recommended for those who find pull-up too easy. Be careful of injuries and go up so that your chest touches the bar!
AdvancedPull up bar - 73
Weighted Pull Up
It is recommended for those who find pull-up too easy. Be careful of injuries and go up so that your chest touches the bar!
AdvancedPull up bar - 74
Archer Pull Up
It's a good workout to develop your arms and back as a workout recommended to professionals or higher!
AdvancedPull up bar - 75
Back Pec Stretch
Stretch your chest to open up your shoulders and improve posture.
Advanced - 76
Back Workout
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Advanced - 77
Band Y Raise
Band Y raises strengthen your upper back and shoulder stability. The band resistance works your upper traps, rhomboids, and rotator cuff all at once.
AdvancedLoop BandsIncline Bench - 78
Barbell Bent Over Row
The barbell bent-over row is a classic back exercise where you pull a barbell while bent over. It works your lats, rhomboids, and lower back.
AdvancedBarbells - 79
Bent Knee Lying Floor Row
Bend your knees and lift your upper body.
Advanced - 80
Bent Over Row Machine
The bent-over row machine lets you target your back muscles while leaning forward. It’s easier to keep good form compared to dumbbells or barbells.
Advanced - 81
Bent Over Wide Dumbbell Row
The bent-over wide-grip dumbbell row targets your upper back and rear shoulders. It helps build upper back thickness and improve your shoulder line.
AdvancedDumbbell - 82
Cable Bent Over Row
The cable bent-over row uses cable resistance to keep your back muscles working. It’s easier to control than a barbell, so it’s great for learning the right form.
AdvancedCrossover Cable - 83
Close Grip Pull Up
Do a pull-up with a narrow grip
BeginnerPull up bar - 84
Close Mag Grip Lat Pulldown
The close neutral-grip lat pulldown uses a neutral handle pulled at a close width. It targets the lower and middle lats and is comfortable on your wrists and shoulders.
AdvancedLat Pulldown Cable - 85
Diverging Low Row
A diverging row is a machine row where your arms spread apart as you pull. The handles move outward, working your lats and outer back.
Advanced - 86
Dumbbell Bent Over Row
The dumbbell bent-over row is a back exercise done by bending forward with a dumbbell in each hand. It works your lats, traps, and rhomboids to help build a thicker back.
AdvancedDumbbell - 87
Dynamic Back Stretch
Loosen up your back by moving your arms up and down.
Advanced - 88
Fixed Bar Back Stretch
Grab the bar with one hand and pull your body to stretch your back.
Beginner - 89
Fixed Pulldown
The fixed-path lat pulldown targets your lats and upper back. The guided motion helps you learn proper form.
Advanced - 90
Foam Roll Lats
Loosen up your lats and feel the stretch in your back.
AdvancedFoam Roller - 91
Foam Roll Rhomboids
Release the muscles between your shoulder blades.
AdvancedFoam Roller - 92
Foam Roll Upper Back
Release your upper back to relax your shoulders
AdvancedFoam Roller - 93
Gorilla Row
Gorilla row is a pulling exercise done in a hip hinge position, using a dumbbell or kettlebell. It’s great for building your back, core, and grip strength all at once.
AdvancedKettlebell - 94
Hammer Strength ISO-Lateral Row
The Hammer Strength Iso-Lateral Row is a machine row where each arm moves independently. It helps correct muscle imbalances and gives your lats and mid-back a strong workout.
AdvancedPlate-Loaded Seated Row - 95
Hand Release Push-Up
Release your hands at the bottom of the push-up.
Beginner - 96
Headstand
A headstand is an inverted pose where you balance on your head and arms. It’s great for building shoulder and core stability, but it’s advanced and can strain your neck, so be extra careful.
Advanced - 97
Hoist Seated Mid Row
The Hoist seated mid row targets your mid-back. It moves on a fixed path, so it’s great for learning form. You’ll work your lats and rhomboids at the same time.
Advanced - 98
Incline T-bar Row
The incline T-bar row is a back exercise done with your chest supported on a bench. It lets you target your lats and upper back while reducing strain on your lower back.
AdvancedPlate-Loaded Chest Supported T Bar - 99
Kneeling Back Mobility Stretch
This is a twisting stretch that gently extends your sides and spine.
Beginner - 100
Kneeling Back Rotation Stretch
Kneel and rotate your torso to stretch.
Beginner - 101
Kneeling Lat Stretch
Stretch your back to release tension and relax your spine.
Advanced - 102
Kneeling Pushup Row
Do push-ups and rows on your knees
Advanced - 103
Kneeling Upper Back Rotation
Kneel and rotate your torso.
Intermediate - 104
Kneeling Upper Back Stretch
This stretch increases your spinal mobility by rotating your upper body.
Beginner - 105
Landmine Row
The landmine row uses a barbell anchored at one end. It targets your lats and mid-back, and helps boost core stability.
AdvancedBarbellsLandmine - 106
Leg Pull
Lift your hips into a straight line and raise one leg at a time to train your core and glutes.
Beginner - 107
Linear Low Machine
The linear row machine lets you pull along a straight path. It’s great for working your lats and mid-back, and helps beginners maintain good form.
Advanced - 108
Lying Lat Pulldown
Do a lat pulldown lying on the floor
Beginner - 109
Lying Prone W to T
Lying face down, move your arms from a W to a T.
Beginner - 110
Lying Prone W to Y
Lying face down, spread your arms from W to Y.
Beginner - 111
Lying Reverse Push-up
Lie face down and lift your chest by extending your arms.
Beginner - 112
M-TORTURE 2 WAY ROW
A two-way row lets you perform rows at two angles on one machine. You can target both upper and lower back by changing the angle.
Advanced - 113
Meadows Row
The Meadows row is a one-arm row using a landmine bar. It targets your lower lats and outer back, helping you build both thickness and width.
AdvancedBarbellsLandmine - 114
Palm Press Back
Push back with your palms together
Beginner - 115
Palm Press Shoulder Stretch
This move relaxes your shoulders and chest.
Beginner - 116
Pause Deadlift
Pause deadlifts add a pause to the traditional deadlift, helping you improve your form and strength. Great for working your back, legs, and core all at once.
AdvancedBarbells - 117
Plank Arm Lift
Lift one arm while holding a plank position.
Intermediate - 118
Plate Loaded Lateral Row
The plate-loaded lateral row is a machine row where you pull from the side. This side pull helps build your lats and widens your back.
AdvancedPlate-Loaded Seated Row - 119
Pulse Row
This exercise strengthens the upper back and shoulder muscles by lying face down on the floor and performing short pulse movements.
Beginner - 120
Pulse Row Stretch
Squeeze your back from the floor.
Beginner - 121
Reverse Peck Deck Fly
Reverse pec deck fly strengthens your rear delts, upper back, and rhomboids. It boosts shoulder stability and helps fix rounded shoulders.
AdvancedFly Machine - 122
Ring Pull Up
Pull yourself up using fixed rings. You’ll use your back and core to boost stability and balance. It’s a bit tough for beginners, but regular practice really builds upper body strength.
AdvancedRing - 123
Row/Rear Delt Cybex Row
The rear delt machine targets your rear delts, upper back, and scapular muscles. The stable movement helps you focus on your rear shoulders.
AdvancedSeated Row Machine - 124
Rowing Machine Circular
This machine exercise works your back with a circular rowing motion.
Advanced - 125
Seal Pushup
Do push-ups from a prone position
Beginner - 126
Seated Back Squeeze
Squeeze your back while seated
Beginner - 127
Seated Back Stretch
You can easily squeeze and relax your back even while seated.
Beginner - 128
Seated Behind Back Raises
Lift your arms behind you while seated
Beginner - 129
Seated Pulse Back Squeeze
Squeeze your back with small pulses while seated
Beginner - 130
Shoulder Inferior Capsule Stretch
This stretch loosens up your shoulders and upper back. It’s especially great after long hours at a desk.
Beginner - 131
Sliding Leg Bird Dog
Slide your legs into a bird dog position
Beginner - 132
Slopes Towards Stretch
Stretch your sides and back to relax your lower back
Advanced - 133
Sphinx Pose
Get into the sphinx position
Beginner - 134
Standing Back Squeeze
Stand and squeeze your back
Beginner - 135
Standing Back Stretch
This move helps open up your back and shoulders for better posture.
Beginner - 136
Standing Lateral Stretch
Stretch your sides and back to relax your upper body.
Advanced - 137
Standing Reach Up Back Rotation Stretch
Stretch your upper back and shoulders
Advanced - 138
Standing Row Shoulder Stretch
Pulling helps shape your back.
Beginner - 139
Standing Row Switching Palms
Do a row while standing, switching your grip
Beginner - 140
Standing Upright Palms Back Squeeze
Stand and squeeze your back with palms facing back
Beginner - 141
Swimmer Kicks
Lie face down and kick your legs.
Beginner - 142
TRX Row
The TRX row uses your body weight to strengthen your back, arms, and core. You can easily adjust the difficulty by changing the angle, so it’s great for all levels.
AdvancedTRX - 143
Underhand Seated Cable Row
The undergrip seated cable row is a back exercise that strengthens your lower lats and biceps. It’s great for learning the pulling pattern and lets you keep your upper body stable.
AdvancedRow Cable - 144
Upper Back Machine
The upper back machine targets your upper back, traps, and muscles around your shoulder blades. It helps improve shoulder stability and posture.
Advanced - 145
Upright Palms Back Stretch
Try this back stretch to improve your form
Beginner - 146
Vertical Row Machine
The vertical row machine combines a pull-down and row motion, working your upper back and lats at the same time.
Advanced - 147
Vertical Traction
The vertical traction machine lets you pull from above to strengthen your lats and upper back. It’s a safe way for beginners to target their back muscles.
Advanced - 148
Wide Grip Pull Up
Do pull-ups with a wide grip
BeginnerPull up bar - 149
Band Pull Apart
Band pull-aparts strengthen your upper back and rear shoulders, helping you improve your posture.
AdvancedLoop Bands - 150
Barbell Back Extension
The barbell back extension strengthens your lower back and helps improve stability and posture by working your core.
AdvancedBarbellsBack Extension Bench - 151
Barbell Seal Row
Barbell rows target your back, especially the lats and traps. Keeping your upper body stable helps build your upper back and improve posture.
AdvancedBarbellsIncline Bench - 152
Cable Deadlift
The cable deadlift is a compound exercise that strengthens your back and lower body. It’s especially effective for your lower back, glutes, and hamstrings.
AdvancedCrossover Cable - 153
Cable Shrug
Cable shrugs are great for strengthening your upper back and traps. Lifting your shoulder blades targets your traps and helps improve your posture.
AdvancedCrossover Cable - 154
Close Grip Lat Pulldown
This exercise targets your lower lats using a narrow grip. Keep your upper body stable to strengthen your back.
AdvancedLat Pulldown Cable - 155
Dumbbell Back Extension
Dumbbell back extensions strengthen your lower back and core, helping support your spine and improve posture.
AdvancedDumbbellBack Extension Bench - 156
Dumbbell Prone A Raise
Dumbbell A Raise works both your upper and lower traps and lats. It helps improve shoulder stability and posture.
AdvancedDumbbellIncline Bench - 157
Dumbbell Prone T Raise
Dumbbell T-raises strengthen your upper back and rear shoulders. They target your traps and rhomboids, helping stabilize your upper back and shoulder line.
AdvancedDumbbellIncline Bench - 158
Dumbbell Prone W Raise
Dumbbell W raises strengthen the muscles between your shoulder blades and upper back. They help improve upper back stability and posture.
AdvancedDumbbellIncline Bench - 159
Dumbbell Prone Y Raise
Dumbbell Y raises strengthen your upper back and shoulder stability. They activate your traps, rhomboids, and rotator cuffs to improve shoulder health and posture.
AdvancedDumbbellIncline Bench - 160
Dumbbell Seal Row
Dumbbell rows strengthen your back, especially your lats and traps. Use a bench to stabilize your upper body for better control.
AdvancedDumbbellIncline Bench - 161
Hammer Strength MTS Iso-Lateral D.Y. Row
Machine rows are great for building thickness in your lats and mid-back. They help you use the strength of your entire back.
Advanced - 162
Hammer Strength MTS Iso-Lateral Front Pulldown
This machine exercise targets your lats. Each arm moves independently, helping you build a balanced and strong back.
Advanced - 163
Hammer Strength MTS Iso-Lateral High Row
This workout targets your upper back, especially your lats and traps.
AdvancedPlate-Loaded High Low Machine - 164
Hammer Strength MTS Iso-Lateral Row
Machine row is great for your lats and traps. Moving each arm separately helps fix muscle imbalances.
AdvancedPlate-Loaded Seated Row - 165
Hammer Strength Plate-Loaded Iso Front Lat Pulldown
This exercise lets you strengthen each side of your back separately. Great for building a wide, strong back.
Advanced - 166
Hammer Strength Plate-Loaded Iso High Row
This exercise strengthens your back, especially the lats and traps. Moving each arm separately helps improve your balance.
AdvancedPlate-Loaded High Low Machine - 167
Hammer Strength Plate-Loaded Iso-Lateral Wide Pulldown
This exercise targets your upper back and lats. Moving one side at a time helps fix muscle imbalances.
AdvancedPlate-Loaded Wide Pulldown Machine - 168
Hammer Strength Plate-Loaded Squat Lunge - Romanian Deadlift
This compound exercise works your lower body and back at the same time. It’s especially effective for your glutes, hamstrings, quads, and lower back.
AdvancedPlate-Loaded Squat Lunge Machine - 169
Incline Dumbbell Prone A Raise
Incline dumbbell A raises are great for strengthening your upper back and rear shoulders. They help improve your traps, lats, and shoulder stability.
AdvancedDumbbellIncline Bench - 170
Incline Dumbbell Prone T Raise
The incline dumbbell T-raise is great for strengthening your upper back and rear shoulders. It targets your traps and the muscles around your shoulder blades, helping you build a strong upper body.
AdvancedDumbbellIncline Bench - 171
Incline Dumbbell Prone W Raise
Incline dumbbell W raise strengthens your upper back and rear shoulders. It helps with shoulder stability and posture, and is great if you spend a lot of time at a desk.
AdvancedDumbbellIncline Bench - 172
L Sit Pull Up
This advanced move works your back and core at the same time. Keeping your legs in an L-shape takes a lot of stability, so you’ll really challenge your abs.
AdvancedPull up bar - 173
Mag Grip Lat Pulldown
The mag grip lat pulldown is great for strengthening your back, especially the lats. It works both the upper and lower back, helping you build overall thickness and width.
AdvancedLat Pulldown Cable - 174
Neural Grip Wide Pulldown Rear Machine
The parallel grip wide pulldown works your upper back, lats, and traps. It helps build both the thickness and width of your back.
AdvancedPlate-Loaded Wide Pulldown Machine - 175
One Arm Hammer Strength MTS Iso-Lateral D.Y. Row
This one-arm row targets your lats and traps. Working one side at a time helps fix imbalances.
Advanced - 176
One Arm Hammer Strength MTS Iso-Lateral Front Pulldown
This one-arm pulldown works your back, especially the lats. Training one side at a time helps balance your muscles.
Advanced - 177
One Arm Hammer Strength MTS Iso-Lateral High Row
This exercise strengthens your back, especially the lats and mid-traps. Working one arm at a time helps balance your strength.
AdvancedPlate-Loaded High Low Machine - 178
One Arm Hammer Strength MTS Iso-Lateral Row
This one-arm row is great for strengthening your lats and traps. Working one side at a time helps fix muscle imbalances and lets you focus on each rep.
AdvancedPlate-Loaded Seated Row - 179
One Arm Hammer Strength Plate-Loaded Iso Front Lat Pulldown
This single-arm pulldown targets your back, especially the lats. Working one arm at a time helps build balanced muscles.
Advanced - 180
One Arm Hammer Strength Plate-Loaded Iso High Row
This exercise strengthens your back, especially the lats and upper traps. Working one arm at a time helps fix muscle imbalances.
AdvancedPlate-Loaded High Low Machine - 181
One Arm Hammer Strength Plate-Loaded Iso-Lateral Wide Pulldown
This one-arm pulldown helps develop your lats and scapular muscles. Working one hand at a time helps fix muscle imbalances.
AdvancedPlate-Loaded Wide Pulldown Machine - 182
One Arm High Row Machine
The one-arm high row machine targets your lats and traps. Pulling with one arm helps strengthen both sides evenly.
AdvancedPlate-Loaded High Low Machine - 183
One Arm Low Row Machine
The one-arm row machine targets your lats and rhomboids. Working one arm at a time helps balance your strength and boosts core stability.
AdvancedPlate-Loaded Low Row Machine - 184
One Arm Pull Up
This advanced pull-up uses one arm to lift your body. It works your lats and biceps, boosting upper body strength and balance.
AdvancedPull up bar - 185
One Arm Wide Pulldown Machine
This machine exercise targets your upper back and lats. Pulling with one arm helps balance your muscles.
AdvancedPlate-Loaded Wide Pulldown Machine - 186
Panatta Super High Row
The Panatta Super High Row targets your upper back and traps. It helps build both thickness and width.
AdvancedPlate-Loaded High Low Machine - 187
Panatta Super Rowing Machine
The Panatta Super Row is a machine row exercise that effectively develops your back. It helps strengthen your lats and traps, and you can safely practice the rowing motion using the machine.
Advanced - 188
Plate Back Extension
Plate back extensions are great for strengthening your lower back. They mainly work your erector spinae to boost core stability.
AdvancedBack Extension BenchPlates - 189
Plate Loaded Seated Row
The plate-loaded seated row is a machine row exercise that strengthens your lats and traps. Adjust the weight with plates to boost your strength and back muscles.
AdvancedPlate-Loaded Seated Row - 190
Prone Y Raise
Y-raises strengthen your shoulders and upper back. They help stabilize your upper body and improve posture.
Beginner - 191
Pullover Machine (Back Target)
The pullover machine targets your lats. Use the machine to keep steady tension on your back.
Advanced - 192
Reverse Pec Deck Fly (Back Target)
Reverse pec deck fly is great for strengthening your upper traps, rhomboids, and rear delts. It helps build upper back thickness and shoulder stability.
AdvancedFly Machine - 193
The Swimming
Swimming is a Pilates move that strengthens your back and core. It helps improve your balance and stability by moving your arms and legs in a controlled way.
Advanced - 194
Trap Bar Deadlift
The trap bar deadlift is a full-body exercise that works your lower body, back, and core. It’s great for strengthening your glutes, thighs, and lower back.
AdvancedTrap Bar
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