back exercises
59 back exercises with animated demos, step-by-step instructions, common mistakes, and progressions for every level.
Chin-ups (narrow Parallel Grip)
intermediate · upper back
Gironda Sternum Chin
advanced · lats
Hyperextension (on Bench)
beginner · spine
Hyperextension
beginner · spine
Inverted Row V. 2
beginner · upper back
Inverted Row With Straps
intermediate · upper back
Inverted Row
beginner · upper back
Kipping Muscle Up
advanced · lats
Mixed Grip Chin-up
intermediate · lats
Muscle Up
advanced · lats
One Arm Chin-up
advanced · lats
Pull Up (neutral Grip)
intermediate · lats
Pull-up
advanced · lats
Rear Pull-up
advanced · lats
Reverse Grip Pull-up
intermediate · lats
Rocky Pull-up Pulldown
intermediate · lats
Scapular Pull-up
beginner · traps
Seated Lower Back Stretch
beginner · lats
Side-to-side Chin
advanced · lats
Standing Lateral Stretch
beginner · lats
Suspended Row
intermediate · upper back
Chin-up
intermediate · lats
Close Grip Chin-up
intermediate · lats
Kneeling Lat Stretch
beginner · lats
Lower Back Curl
beginner · spine
One Arm Against Wall
beginner · lats
Side Lying Floor Stretch
beginner · lats
Sphinx
beginner · spine
Spine Stretch
beginner · spine
Standing Pelvic Tilt
beginner · spine
Upper Back Stretch
beginner · upper back
Upward Facing Dog
beginner · spine
Wide Grip Rear Pull-up
advanced · lats
Muscle-up (on Vertical Bar)
advanced · lats
Back Pec Stretch
beginner · lats
Wide Grip Pull-up
advanced · lats
Shoulder Grip Pull-up
intermediate · lats
Elbow Lift - Reverse Push-up
beginner · upper back
One Arm Towel Row
intermediate · upper back
Inverted Row On Bench
beginner · upper back
Inverted Row Bent Knees
beginner · upper back
Scapula Dips
beginner · traps
Bench Pull-ups
beginner · lats
Bodyweight Standing Close-grip One Arm Row
intermediate · upper back
Bodyweight Standing Close-grip Row
beginner · upper back
Bodyweight Standing One Arm Row (with Towel)
beginner · upper back
Bodyweight Standing One Arm Row
beginner · upper back
Bodyweight Standing Row (with Towel)
beginner · upper back
Bodyweight Standing Row
beginner · upper back
Bodyweight Squatting Row (with Towel)
beginner · upper back
Bodyweight Squatting Row
intermediate · upper back
Two Toe Touch (male)
beginner · spine
Elevator
beginner · upper back
Archer Pull Up
advanced · lats
Front Lever Reps
advanced · upper back
Back Lever
advanced · upper back
Skin The Cat
advanced · upper back
L-pull-up
advanced · lats
Standing Archer
beginner · upper back