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Back exercises

122 back exercises with step-by-step form guides, the muscles they work and how many sets and reps to do.

Beginner

Back ExtensionBodyweight · BeginnerBand Assisted Pull-UpOther · BeginnerBarbell ShrugBarbell · BeginnerBarbell Shrug Behind The BackBarbell · BeginnerBent Over One-Arm Long Bar RowBarbell · BeginnerBent Over RowBarbell · BeginnerBent Over Two-Dumbbell RowDumbbell · BeginnerBent Over Two-Dumbbell Row With Palms InDumbbell · BeginnerCable Incline PushdownCable · BeginnerCable ShrugsCable · BeginnerCalf-Machine Shoulder ShrugMachine · BeginnerCat StretchBodyweight · BeginnerCatch and Overhead ThrowOther · BeginnerChair Lower Back StretchBodyweight · BeginnerChild's PoseBodyweight · BeginnerChin To Chest StretchBodyweight · BeginnerChin UpBodyweight · BeginnerClean ShrugBarbell · BeginnerClose-Grip Front Lat PulldownCable · BeginnerDancer's StretchBodyweight · BeginnerDumbbell Incline RowDumbbell · BeginnerDumbbell RowDumbbell · BeginnerDynamic Back StretchBodyweight · BeginnerHug A BallOther · BeginnerHug Knees To ChestBodyweight · BeginnerIncline Bench PullBarbell · BeginnerInverted RowBodyweight · BeginnerInverted Row with StrapsOther · BeginnerIsometric Neck Exercise - Front And BackBodyweight · BeginnerIsometric Neck Exercise - SidesBodyweight · BeginnerKneeling High Pulley RowCable · BeginnerKneeling Single-Arm High Pulley RowCable · BeginnerLat PulldownCable · BeginnerLatissimus Dorsi-SMROther · BeginnerLeverage High RowMachine · BeginnerLeverage Iso RowMachine · BeginnerLeverage ShrugMachine · BeginnerLower Back-SMROther · BeginnerLying Cambered Barbell RowBarbell · BeginnerMiddle Back StretchBodyweight · BeginnerOne Arm Against WallBodyweight · BeginnerOne Arm Lat PulldownCable · BeginnerOne Handed HangOther · BeginnerOne-Arm Long Bar RowBarbell · BeginnerOverhead SlamOther · BeginnerPull UpBodyweight · BeginnerPyramidOther · BeginnerRope Straight-Arm PulldownCable · BeginnerScapular Pull-UpBodyweight · BeginnerSeated Cable RowCable · BeginnerShotgun RowCable · BeginnerShrugDumbbell · BeginnerSide Neck StretchBodyweight · BeginnerSide-Lying Floor StretchBodyweight · BeginnerSled RowOther · BeginnerSmith Machine Behind the Back ShrugMachine · BeginnerSmith Machine Bent Over RowMachine · BeginnerSmith Machine Upright RowMachine · BeginnerSpinal StretchBodyweight · BeginnerStanding Dumbbell Upright RowDumbbell · BeginnerStanding Pelvic TiltBodyweight · BeginnerStiff Leg Barbell Good MorningBarbell · BeginnerStraight Bar Bench Mid RowsBarbell · BeginnerStraight-Arm PulldownCable · BeginnerSupermanBodyweight · BeginnerSuspended RowOther · BeginnerT-Bar RowBarbell · BeginnerUnderhand Cable PulldownsCable · BeginnerUpper Back StretchBodyweight · BeginnerUpright Row - With BandsBand · BeginnerV-Bar PullupBodyweight · Beginner

Intermediate

Alternating Kettlebell RowKettlebell · IntermediateAtlas Stone TrainerOther · IntermediateAxle DeadliftOther · IntermediateBent Over Two-Arm Long Bar RowBarbell · IntermediateBent-Arm Barbell PulloverBarbell · IntermediateBodyweight Mid RowOther · IntermediateCrossover Reverse LungeBodyweight · IntermediateDeadliftBarbell · IntermediateDeficit DeadliftBarbell · IntermediateElevated Cable RowsCable · IntermediateFull Range-Of-Motion Lat PulldownCable · IntermediateGironda Sternum ChinsOther · IntermediateHyperextensions With No Hyperextension BenchBodyweight · IntermediateKeg LoadOther · IntermediateKettlebell Sumo High PullKettlebell · IntermediateKipping Muscle UpOther · IntermediateLondon BridgesOther · IntermediateLying Face Down Plate Neck ResistanceOther · IntermediateLying Face Up Plate Neck ResistanceOther · IntermediateLying T-Bar RowMachine · IntermediateMiddle Back ShrugDumbbell · IntermediateMuscle UpOther · IntermediateNeck-SMROther · IntermediateOne-Arm Kettlebell RowKettlebell · IntermediatePelvic Tilt Into BridgeBodyweight · IntermediateRack Pull with BandsBarbell · IntermediateRack PullsBarbell · IntermediateReverse Grip Bent-Over RowsBarbell · IntermediateRhomboids-SMROther · IntermediateRocky Pull-Ups/PulldownsOther · IntermediateRope ClimbOther · IntermediateSeated Good MorningsBarbell · IntermediateSeated Head Harness Neck ResistanceOther · IntermediateSeated One-arm Cable Pulley RowsCable · IntermediateSide To Side ChinsOther · IntermediateSnatch ShrugBarbell · IntermediateTwo-Arm Kettlebell RowKettlebell · IntermediateUpright Cable RowCable · IntermediateV-Bar PulldownCable · IntermediateWeighted Ball HyperextensionOther · IntermediateWeighted Pull UpsOther · IntermediateWide-Grip Pulldown Behind The NeckCable · IntermediateWide-Grip Rear Pull-UpBodyweight · Intermediate

Expert

Alternating Renegade RowKettlebell · ExpertAtlas StonesOther · ExpertDeadlift with BandsBarbell · ExpertDeadlift with ChainsBarbell · ExpertMixed Grip ChinOther · ExpertOne Arm Chin-UpOther · ExpertOverhead LatOther · ExpertReverse Band DeadliftBarbell · Expert

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