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Back

Lats, traps, rhomboids, erectors

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

20 exercises3 training styles
Style
Difficulty
Showing 20 of 20 exercises
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

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

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

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

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

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

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. Bulletproofs the shoulders.

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

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

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

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

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

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

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

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

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

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

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