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- Back Exercises
- Learn How to do all of our Lat, Upper Back, and Lower Back Exercises to add to your next Back Workout
- Why your Workout Routines should Include Back Exercises
- Each Back Weight Training Exercise by Equipment Required
- Barbell Back Exercises
- Body Weight Back Exercises
- Cable Back Exercises
- Dumbbell Back Exercises
- Weight Machine Back Exercises
- Weight Training Exercises by Primary Back Muscles Trained
Back Exercises
Learn How to do all of our Lat, Upper Back, and Lower Back Exercises to add to your next Back Workout
Welcome to our Back Exercises main page!
Here we’ve linked to all of our back toning and back strengthening exercises that target your lat muscles (latissimus dorsi), lower back, and upper back muscles. Each of our weight training exercises comes complete with pictures, exercise instructions, and tips so you can immediately add to your next Back Workout and other Weight Training Programs.
Leave this page and skip directly to our list of the Five Best Weight Training Exercises for the Back
Why your Workout Routines should Include Back Exercises
Your upper back muscles and lats form one of the largest areas of the upper body and are therefore essential in Muscle Building Workouts as well as Fat Loss Workouts. Because these areas are so significant, back strengthening exercises will help you improve your maxes on most other upper body lifts.
Lower back exercises are also important as the lower back acts as a stabilizer in many of the most important weight training exercises and plays a crucial role in sports and athletic lifts.
We’ve divided up our page and the site to give you a few options.
Continue reading to view each back exercise sorted by equipment required or view each exercise by primary muscle trained.
View the following pages:
- Lat Exercises
- Lower Back Exercises
- Upper Back Exercises
Each Back Weight Training Exercise by Equipment Required
Below we’ve linked to dozens of weight training exercises that target your back muscles. The massive list is sorted by equipment required resulting in the following sections:
- Barbell Exercises
- Body Weight Exercises
- Cable Exercises
- Dumbbell Exercises
Scroll down to view each section or skip directly to the equipment you’d prefer to use.
Barbell Back Exercises
Exercise Name |
Primary Muscle(s) |
Addl Equip. Required |
Barbell Deadlifts | Calves, Glutes, Lats, Quads, Traps, Upper & Lower Back | Barbell |
Barbell Pullover | Lats, Chest Shoulders, Triceps | Barbell, Bench |
Barbell T-Bar Row | Upper Back, Lats, Biceps | Barbell |
Bent Over Row | Upper Back, Lats, Biceps, Shoulders | Barbell |
Goodmorning | Lower Back, Hamstrings, Glutes | Barbell |
Romanian Deadlift | Hamstrings, Calves, Forearms, Glutes, Lower Back, Upper Back | Barbell |
One Arm Side Deadlifts | Hamstrings, Abs, Calves, Glutes, Lower Back, Quads, Traps | Barbell |
Power Clean | Hamstrings, Calves, Forearms, Glutes, Lower Back, Quadriceps, Shoulders, Traps | Barbell |
Reverse Grip Bent Over Row | Upper Back, Lats, Biceps, Shoulders | Barbell |
Stiff Leg Deadlift | Hamstrings, Calves, Glutes, Lower Back, Upper Back | Barbell |
Sumo Deadlift | Hamstrings, Forearms, Glutes, Hip Adductors, Lower Back, Quadriceps, Traps, Upper Back | Barbell |
Check out all our Barbell Exercises divided by muscle group trained!
Body Weight Back Exercises
Exercise Name |
Primary Muscle(s) |
Addl Equip. Required |
Back Extensions | Lower Back, Hamstrings, Glutes | Apparatus |
Body Row | Upper Back, Lats, Biceps | Barbell or Smith Machine |
Chin Ups | Lats, Upper Back, Biceps, Shoulders | Pull Up Bar |
Climber Pull Ups | Lats, Upper Back, Biceps, Shoulders | Pull Up Bar |
Gironda Sternum Chin Ups | Lats, Upper Back, Biceps, Shoulders | Pull Up Bar |
Narrow Parallel Grip Chin Ups | Lats, Upper Back, Biceps, Shoulders | Pull Up Bar |
Pull Ups | Lats, Upper Back, Biceps, Shoulders | Pull Up Bar |
Check out all our Body Weight Exercises divided by muscle group trained!
Cable Back Exercises
Exercise Name |
Primary Muscle(s) |
Addl Equip. Required |
Cable Back Extensions | Lower Back, Hamstrings, Glutes | Cable |
Close Grip Front Lat Pull Down | Lats, Upper Back, Biceps, Shoulders | Cable |
Lat Pull Down | Lats, Upper Back, Biceps, Shoulders | Cable |
Rear Lateral Raise | Upper Back, Shoulders | Cable |
Reverse Grip Lat Pull Down | Lats, Upper Back, Biceps, Shoulders | Cable |
Seated Cable Reverse Fly | Upper Back, Shoulders | Cable, Bench |
Seated Cable Row | Upper Back, Lats, Biceps, Shoulders | Cable |
Straight Arm Pull Down | Lats, Chest, Shoulders, Triceps | Cable |
V-Bar Lat Pull Down | Lats, Upper Back, Biceps, Shoulders | Cable, V-Bar |
Check out all our Cable Exercises divided by muscle group trained!
Dumbbell Back Exercises
Exercise Name |
Primary Muscle(s) |
Addl Equip. Required |
Dumbbell Deadlift | Hamstrings, Calves, Forearms, Glutes, Lats, Lower Back, Quadriceps, Traps, Upper Back | Dumbbells |
Dumbbell Pullover | Chest, Lats, Shoulders, Triceps | Dumbbell, Bench |
Dumbbell Rows | Upper Back, Lats, Biceps, Trapezius, Deltoids | Dumbbell |
Power Cleans | Hamstrings, Calves, Forearms, Glutes, Lower Back, Quadriceps, Shoulders, Traps | Dumbbells |
Pushups Row | Upper Back, Chest, Core, Shoulders, Triceps | Dumbbells |
Reverse Flys (One Arm) | Upper Back, Shoulders | Dumbbell, Bench |
Reverse Fly | Upper Back, Shoulders | Dumbbells, Bench |
Romanian Deadlifts | Hamstrings, Calves, Forearms, Glutes, Lower Back, Upper Back | Dumbbells |
Single-Arm Bent Over Row | Upper Back, Lats, Biceps, Deltoids, Trapezius | Dumbbell |
Check out all our Dumbbell Exercises divided by muscle group trained!
Weight Machine Back Exercises
Exercise Name |
Primary Muscle(s) |
Addl Equip. Required |
Smith Machine Bent Over Row | Upper Back, Lats, Biceps, Trapezius, Deltoids | Smith Machine |
Smith Machine Goodmorning | Lower Back, Hamstrings, Glutes | Smith Machine |
Smith Machine Romanian Deadlifts | Hamstrings, Calves, Forearms, Glutes, Lower Back, Upper Back | Smith Machine |
Weight Training Exercises by Primary Back Muscles Trained
Want to focus on lower back strengthening exercises or emphasizing your lat or upper back muscles? Check out each of our back toning and back strengthening exercises for these muscle groups listed below.
- Lat Exercises
- Exercises for the Lower Back
- Exercises for the Upper Back
Final Related Pages:
- Best Weight Training Exercises for the Back
- Weight Training Exercises Main Page
- Muscle Building Workouts and Strength Training Exercises
- Fat Loss Workouts and Fat Burning Exercises