Back exercises: step-by-step technique

39 exercises for back with short guides: how to do them, common mistakes and alternatives. Equipment: dumbbells, cable machine, barbell, pull-up bar, machine, bodyweight, kettlebell, resistance band, and smith machine.

• Dumbbell rowDumbbells · IntermediateA two-dumbbell horizontal pull from a stable hip hinge.
• Lat pulldownCable machine · BeginnerA scalable vertical pull with the thighs secured.
• DeadliftBarbell · AdvancedLift a loaded bar from the floor by hinging at the hips; a full-body pull that needs patient technique work.
• Barbell rowBarbell · IntermediateA heavy horizontal pull for the whole upper back, done from a hip hinge.
• Seated cable rowCable machine · BeginnerA seated horizontal pull on a cable that keeps constant tension on the back muscles.
• Pull-upPull-up bar · AdvancedPull your chest toward a bar from a dead hang; use a band, a machine or a lat pulldown to build up to it.
• Chin-upPull-up bar · IntermediateA pull-up with an underhand grip, which brings in the biceps and is often a little easier than the overhand version.
• Inverted rowPull-up bar · BeginnerPull your chest to a low bar while hanging underneath it; adjust difficulty by changing how horizontal your body is.
• Chest-supported rowDumbbells · BeginnerLie face down on an incline bench and row dumbbells, so the back does the work without lower-back strain.
• Straight-arm pulldownCable machine · IntermediateA cable move with nearly straight arms that isolates the lats.
• Dumbbell pulloverDumbbells · IntermediateLower one dumbbell in an arc behind your head to stretch and train the lats and chest.
• Barbell shrugBarbell · BeginnerLift the shoulders straight up toward the ears to train the upper trapezius.
• Machine rowMachine · BeginnerA seated, chest-supported row on a machine that trains the upper back without loading the lower back.
• Assisted pull-upMachine · BeginnerA pull-up with a machine (or band) taking part of your bodyweight. The logged load is the assistance: less assistance means progress.
• Dumbbell shrugDumbbells · BeginnerShrugs with a dumbbell in each hand to train the upper trapezius.
• Single-arm dumbbell rowDumbbells · BeginnerA one-arm row with the other hand and knee on a bench for support; easy on the lower back.
• SupermanBodyweight · BeginnerLie face down and lift arms, chest and legs a little to train the back muscles without equipment.
• Negative pull-upPull-up bar · IntermediateJump or step to the top of a pull-up and lower yourself slowly: builds strength for your first pull-ups.
• Dead hangPull-up bar · BeginnerHang from a bar with straight arms to build grip strength and shoulder tolerance. Logged as seconds held.
• Pendlay rowBarbell · IntermediateA strict barbell row where the bar returns to the floor after every rep.
• Rack pullBarbell · IntermediateA deadlift from knee height that loads the upper back and lockout.
• T-bar rowBarbell · IntermediateA heavy row with one end of a bar anchored that builds the mid-back.
• Trap bar shrugBarbell · BeginnerA shrug with a trap bar that keeps the weight at your sides for the upper traps.
• Renegade rowDumbbells · AdvancedA plank position with a dumbbell row on each side that trains back and core stability together.
• Dumbbell deadliftDumbbells · BeginnerA beginner-friendly deadlift using dumbbells beside your legs.
• Kettlebell rowKettlebell · BeginnerA bent-over one-arm row using a kettlebell to train the back and arms.
• Single-arm cable rowCable machine · BeginnerA unilateral row that trains the back evenly and lets you focus on each side.
• Close-grip lat pulldownCable machine · BeginnerA pulldown with a narrow grip that emphasises the lower lats and biceps.
• Reverse-grip lat pulldownCable machine · BeginnerA pulldown with palms facing you that adds biceps involvement.
• Single-arm lat pulldownCable machine · IntermediateA one-arm pulldown that lets you train each lat through a long range of motion.
• Band rowResistance band · BeginnerA simple back row using a band that you can do almost anywhere.
• Band straight-arm pulldownResistance band · BeginnerA lat isolation move with a band that teaches you to pull with the back, not the arms.
• Smith machine rowSmith machine · BeginnerA guided bent-over row that trains the mid-back with a fixed bar path.
• Machine high rowMachine · BeginnerA machine row with a high pulling angle that trains the upper back and lats.
• Machine pulloverMachine · BeginnerA seated machine pullover that trains the lats with a guided arc.
• Neutral-grip pull-upPull-up bar · IntermediateA pull-up with palms facing each other that is often kinder on the shoulders and elbows.
• Wide-grip pull-upPull-up bar · AdvancedA pull-up with an overhand grip wider than the shoulders to emphasise the lats.
• Scapular pull-upPull-up bar · BeginnerA small hanging movement that teaches you to set the shoulder blades before pulling.
• Ring rowPull-up bar · BeginnerA bodyweight row on gymnastic rings that builds the upper back and biceps.

Programmes with this focus

• Back focus (gym)3 days a week · Gym
• Back focus (home, dumbbells)3 days a week · Dumbbells

All exercises

General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.