Skip to content
Skip to content
Cerebral Physique logoCerebral PhysiqueMind Over Muscle
All muscle groupsBack

Back

Lats, traps, rhomboids, erectors

Vertical and horizontal pulls that carve width and thickness — pull-up progressions, rows, and heavy hinge patterns.

23 exercises3 training styles
Back stretches — before, between sets & after →
Style
Difficulty
Showing 23 of 23 exercises
LatsBar

Pull-Up

Exact video demo for Pull-Up, targeting Lats with Bar.
CalisthenicIntermediate

Pull-Up

Bar

The gold standard vertical pull. Full dead-hang to chin over bar.

Builds lat width and upper-back thickness better than almost any machine

Chin-Up demonstration thumbnail — ✅ HOW to do CHIN UPS
LatsBar

Chin-Up

Demo · SaturnoMovement

Verified Chin-Up demonstration by SaturnoMovement. Click to play.
CalisthenicIntermediate

Chin-Up

Bar

Supinated grip pull. Heavier biceps involvement and often easier than a pull-up.

Builds strength and size in the lats through a full, controlled range of motion

Australian Row (Inverted Row) demonstration thumbnail — Inverted Row Guide | Form Tips, Muscles Worked, and Mistakes
Mid-backBar / rings

Australian Row (Inverted Row)

Demo · BarBend

Verified Australian Row (Inverted Row) demonstration by BarBend. Click to play.
CalisthenicBeginner

Australian Row (Inverted Row)

Bar / rings

Horizontal bodyweight row. Perfect pull-up prerequisite.

Builds strength and size in the mid-back through a full, controlled range of motion

Archer Pull-Up demonstration thumbnail — The BEST Archer PULL UP Tutorial | Step By Step Analysis
LatsBar

Archer Pull-Up

Demo · Bodysthenics

Verified Archer Pull-Up demonstration by Bodysthenics. Click to play.
CalisthenicAdvanced

Archer Pull-Up

Bar

Progression toward the one-arm pull-up. Shift weight to the working side.

Builds strength and size in the lats through a full, controlled range of motion

Barbell Bent-Over Row demonstration thumbnail — Barbell Bent Over Row
Mid-backBarbell

Barbell Bent-Over Row

Demo · Pure Motion Fitness

Verified Barbell Bent-Over Row demonstration by Pure Motion Fitness. Click to play.
GymIntermediate

Barbell Bent-Over Row

Barbell

Heavy horizontal pull for thickness. Torso ~45° over.

Builds strength and size in the mid-back through a full, controlled range of motion

Lat Pulldown demonstration thumbnail — How to do Lat Pulldowns
LatsCable machine

Lat Pulldown

Demo · Davis Diley

Verified Lat Pulldown demonstration by Davis Diley. Click to play.
GymBeginner

Lat Pulldown

Cable machine

Vertical pull that scales to any strength level.

Builds strength and size in the lats through a full, controlled range of motion

Seated Cable Row demonstration thumbnail — How to PROPERLY Seated Cable Row (DO THIS NOW)
Mid-backCable machine

Seated Cable Row

Demo · Colossus Fitness

Verified Seated Cable Row demonstration by Colossus Fitness. Click to play.
GymBeginner

Seated Cable Row

Cable machine

Constant-tension row builds mid-back detail.

Builds strength and size in the mid-back through a full, controlled range of motion

LatsDumbbell + bench

Single-Arm Dumbbell Row

Exact video demo for Single-Arm Dumbbell Row, targeting Lats with Dumbbell + bench.
HomeBeginner

Single-Arm Dumbbell Row

Dumbbell + bench

Unilateral row that addresses asymmetries and hits the lat hard.

Builds strength and size in the lats through a full, controlled range of motion

Back / posterior chainBarbell

Conventional Deadlift

Exact video demo for Conventional Deadlift, targeting Back / posterior chain with Barbell.
GymAdvanced

Conventional Deadlift

Barbell

The king of posterior chain lifts. Full-body strength expressed through the back.

Loads the entire posterior chain — hamstrings, glutes, erectors, traps and grip

Band Pull-Apart demonstration thumbnail — Band Pull Aparts (Without Neck or Shoulder Pain)
Rear delts / rhomboidsResistance band

Band Pull-Apart

Demo · Sports Rehab Expert

Verified Band Pull-Apart demonstration by Sports Rehab Expert. Click to play.
HomeBeginner

Band Pull-Apart

Resistance band

High-frequency upper-back health work. Can support long-term shoulder health.

Builds strength and size in the rear delts / rhomboids through a full, controlled range of motion

Cable Face Pull demonstration thumbnail — The RIGHT Way To Do Face Pulls
Rear deltsCable + rope

Cable Face Pull

Demo · ATHLEAN-X

Verified Cable Face Pull demonstration by ATHLEAN-X. Click to play.
GymBeginner

Cable Face Pull

Cable + rope

Corrective staple for rounded shoulders. Rope to forehead, elbows high.

Builds strength and size in the rear delts through a full, controlled range of motion

Chest-Supported Row demonstration thumbnail — Chest Supported Row - the correct way
Mid-backIncline bench + dumbbells

Chest-Supported Row

Demo · Paul Oneid

Verified Chest-Supported Row demonstration by Paul Oneid. Click to play.
GymBeginner

Chest-Supported Row

Incline bench + dumbbells

Chest supported on the bench removes momentum and protects the lower back.

Builds strength and size in the mid-back through a full, controlled range of motion

T-Bar Row demonstration thumbnail — Standing T-Bar Row | Proper Form Tutorial for Back Thickness
Mid-backT-bar / barbell

T-Bar Row

Demo · FIT.nl

Verified T-Bar Row demonstration by FIT.nl. Click to play.
GymIntermediate

T-Bar Row

T-bar / barbell

Fixed arc row with a neutral grip. Great for thickness and load.

Builds strength and size in the mid-back through a full, controlled range of motion

Pendlay Row demonstration thumbnail — PENDLAY ROW GUIDE | Form, Benefits, and Mistakes to Avoid
Mid-backBarbell

Pendlay Row

Demo · That Fit Friend

Verified Pendlay Row demonstration by That Fit Friend. Click to play.
GymAdvanced

Pendlay Row

Barbell

Explosive row from a dead-stop on the floor. Builds power and strict form.

Builds strength and size in the mid-back through a full, controlled range of motion

Straight-Arm Pulldown demonstration thumbnail — Straight-Arm Pulldown COMPLETE Guide
LatsCable machine

Straight-Arm Pulldown

Demo · Andrew Kwong (DeltaBolic)

Verified Straight-Arm Pulldown demonstration by Andrew Kwong (DeltaBolic). Click to play.
GymBeginner

Straight-Arm Pulldown

Cable machine

Keep arms straight and pull the cable down with the lats. Pure isolation.

Builds strength and size in the lats through a full, controlled range of motion

Dumbbell Pullover demonstration thumbnail — Dumbbell Pullover exercise tutorial
LatsDumbbell + bench

Dumbbell Pullover

Demo · Buff Dudes Workouts

Verified Dumbbell Pullover demonstration by Buff Dudes Workouts. Click to play.
GymIntermediate

Dumbbell Pullover

Dumbbell + bench

Arc the dumbbell over your head for a deep lat stretch and long-range contraction.

Builds strength and size in the lats through a deep, loaded stretch

Machine High Row demonstration thumbnail — How To Do A MACHINE HIGH ROW (Hammer Strength) | Exercise Demonstration Video and Guide
LatsPlate-loaded row

Machine High Row

Demo · Live Lean TV Daily Exercises

Verified Machine High Row demonstration by Live Lean TV Daily Exercises. Click to play.
GymBeginner

Machine High Row

Plate-loaded row

Seated high row machine with chest support. Easy to load and feel the lats.

Builds strength and size in the lats through a full, controlled range of motion

Rope Climb demonstration thumbnail — How to MASTER the Rope Climb for CrossFit!
BackRope

Rope Climb

Demo · Monroe Miller

Verified Rope Climb demonstration by Monroe Miller. Click to play.
CalisthenicAdvanced

Rope Climb

Rope

Climb a rope hand-over-hand. Total pulling and grip challenge.

Builds strength and size in the back through a full, controlled range of motion

Seal Row demonstration thumbnail — Seal Rows for Size & Strength
Mid-backFlat bench + dumbbells

Seal Row

Demo · Ben Pollack

Verified Seal Row demonstration by Ben Pollack. Click to play.
GymIntermediate

Seal Row

Flat bench + dumbbells

Prone row on a flat bench eliminates all cheating and forces strict form.

Builds strength and size in the mid-back through a full, controlled range of motion

Meadows Row demonstration thumbnail — How to Meadows Row 'The Right Way'
LatsLandmine barbell

Meadows Row

Demo · mountaindog1

Verified Meadows Row demonstration by mountaindog1. Click to play.
GymIntermediate

Meadows Row

Landmine barbell

A staggered-stance single-arm row off a landmine. The angled bar path loads the lats hard through a long stretch while the free hand braces on the knee.

Builds strength and size in the lats through a full, controlled range of motion

Barbell Shrug demonstration thumbnail — Barbell Shrugs (How To, Grips, Coaching Tips)
Upper trapsBarbell

Barbell Shrug

Demo · Horton Barbell

Verified Barbell Shrug demonstration by Horton Barbell. Click to play.
GymBeginner

Barbell Shrug

Barbell

Straight up-and-down shoulder elevation under load for the upper trapezius.

Builds strength and size in the upper traps through a full, controlled range of motion

Dumbbell Shrug demonstration thumbnail — Dumbbell Shrug
Upper trapsDumbbells

Dumbbell Shrug

Demo · Renaissance Periodization

Verified Dumbbell Shrug demonstration by Renaissance Periodization. Click to play.
HomeBeginner

Dumbbell Shrug

Dumbbells

Dumbbells at the sides allow a natural path for the shoulders to elevate and squeeze the traps.

Builds strength and size in the upper traps through a full, controlled range of motion

Superman demonstration thumbnail — Core Exercise: Superman
Lower backBodyweight

Superman

Demo · Children's Hospital Colorado

Verified Superman demonstration by Children's Hospital Colorado. Click to play.
HomeBeginner

Superman

Bodyweight

Face-down extension that strengthens the spinal erectors, glutes and upper back with no equipment.

Builds strength and size in the lower back under sustained isometric tension

All back exercise guides

Each guide covers how to do it, muscles worked, benefits and suggested sets and reps.