Muscle group
Best Back Exercises (172)
172 back exercises — 71 beginner, 84 intermediate and 17 advanced — using cable, bodyweight and machine and more. They cover the lats, spine, upper back, traps and levator scapulae. Every exercise has an animated demonstration and step-by-step instructions, and all of them are ready to log in the SetGrip app.
Beginner (71)
Alternating Lat Pulldown
Back Extension
Back Extension Machine
Band Assisted Pull-Up
Banded Seated Row
Banded Shrug
Banded Straight Leg Deadlift
Bar behind Back Smith Machine Shrug
Barbell Shrug
Behind the Neck Lat Pulldown
Bench Assisted Pull-Up
Bench Scapular Dip
Bent Knees Smith Machine Inverted Row
Cable Shrug
Chest Supported Dumbbell Shrug
Chest Supported Reverse Grip Machine T-Bar Row
Close Grip Back Supported Banded Lat Pulldown
Close Grip Banded Lat Pulldown
Close Grip Machine Seated Row
Dumbbell Shrug
Feet Elevated Smith Machine Inverted Row
Flat Bench Hyperextension
Incline Bench Dumbbell Shrug
Inverted Pull-Up
Kneeling Machine Assisted Chin-Up
Kneeling Machine Assisted Pull-Up
Kneeling Single Arm Banded Lat Pulldown
Lat Pulldown
London Bridge Rope Row
Machine Gripless Shrug
Machine High Row
Machine Lat Pulldown
Machine Pullover
Machine Seated Row
Machine Shrug
Machine T-Bar Row
Narrow Grip Smith Machine Row
Narrow Neutral Grip Assisted Pull-Up
Neutral Grip Lat Pulldown
Prone Back Extension
Reverse Elbow Push-Up
Reverse Grip Machine Row
Reverse Grip Plate Loaded Machine Lat Pulldown
Reverse Grip Selectorized Machine Lat Pulldown
Ring Elevator
Rope Cable Seated Row
Rope Cable Straight Arm Pulldown
Rope Lat Pulldown
Scapular Pull-Up
Seated Cable High Row
Seated Cable Low Row
Seated Cable Row
Seated V Bar Cable High Row
Single Arm Banded Standing Low Row
Single Arm Dumbbell Row
Single Arm Machine Row
Smith Machine Inverted Row
Smith Machine Shrug
Standing Cable Lat Pulldown (Full Range)
Standing Machine Assisted Chin-Up
Standing Machine Assisted Pull-Up
Standing Towel Row
Straight Arm Pulldown
Underhand Grip Back Supported Banded Lat Pulldown
Underhand Grip Banded Lat Pulldown
Underhand Lat Pulldown
Upright Torso Cable Seated Row
V Bar Cable Standing Row
V Bar Lat Pulldown
Wide Grip Cable Seated Row
Wide Grip Lat Pulldown
Intermediate (84)
Alternating Kettlebell Row
Alternating Single Arm Cable Seated Row
Arms Extended Stability Ball Back Extension
Barbell Pullover
Barbell Pullover to Press
Barbell Row
Bent Arm Barbell Pullover
Bent Arm EZ-Bar Pullover
Bent over Dumbbell Row
Cable Crossover Lat Pulldown
Cable Kayak Row
Chin-Up
Close Grip Pull-Up
Close Grip Single Arm Bodyweight Standing Row
Decline Bent Arm Barbell Pullover
Decline Wide Grip Barbell Pullover
Decline Wide Grip Cable Seated Row
Floor Wide Grip Cable Seated Row
Hands behind Head Stability Ball Back Extension
Incline Bench Barbell Row
Incline Bench Cable Row
Incline Bench Dumbbell Row
Incline Bench Dumbbell Y-Raise
Incline Bench Reverse Grip Barbell Row
Incline Bench Reverse Grip Dumbbell Row
Incline Bench Reverse Grip Single Arm Dumbbell Row
Incline Bench Rope Cable Row
Incline Cable Straight Arm Pulldown
Kettlebell Row
Kettlebell Sumo High Pull
Kneeling Cable High Row
Kneeling Single Arm Cable High Row
Knees off Floor Stability Ball Back Extension
Landmine Row
Left Plate Loaded Machine Neck Side Flexion
Lying Harness Neck Extension
Lying Harness Neck Flexion
Lying Harness Neck Side Flexion
Lying Rope Cable Pullover
Machine Neck Extension
Medicine Ball Overhead Slam
Narrow Grip Alternating Machine Seated Row
Narrow Neutral Grip Pull-Up
Neutral Grip Pull-Up
Overhead Medicine Ball Throw
Pendlay Row
Prone Bench Cambered Bar Row
Prone Bench Dumbbell Rear Delt Row
Reverse Grip Barbell Row
Reverse Grip Dumbbell Row
Reverse Grip EZ-Bar Row
Reverse Grip Machine T-Bar Row
Reverse Grip Pull-Up
Reverse Grip Smith Machine Row
Right Plate Loaded Machine Neck Side Flexion
Rope Cable Squat Row
Rope Crossover Cable Seated Row
Rotating Grip Cable Standing Row
Rotating Grip Dumbbell Row
Rotation Stability Ball Back Extension
Seated Cable Rope Row
Seated Harness Neck Extension
Seated Head Harness Cable Neck Extension
Seated Head Harness Cable Neck Flexion
Seated Reverse Grip Cable High Row
Shoulder Width Pull-Up
Single Arm Barbell Row
Single Arm Cable Bent Over Row
Single Arm Cable Twisting Pull
Single Arm Kettlebell Row
Single Arm Landmine Row
Single Arm Lat Pulldown
Single Arm Machine High Row
Single Arm Rotating Banded Seated Row
Single Arm Smith Machine Row
Single Arm Wide Grip Machine Lat Pulldown
Smith Machine Row
Stability Ball Back Extension
Standing Harness Neck Extension
Suspension Inverted Row
TRX Suspension Row
V Bar Landmine Row
V Bar Rotating Cable Standing Row
Weighted Stability Ball Back Extension
Advanced (17)
Alternating Kettlebell Renegade Row
Archer Pull-Up
Behind Neck Wide Grip Lat Pulldown
Behind Neck Wide Grip Pull-Up
Behind the Neck Pull-Up
Kipping Ring Muscle Up
L-Pull-Up
Prone Neck Bridge
Pull-Up
Ring Muscle Up
Rope Climb
Side Plank Dumbbell Rear Delt Fly
Single Arm Weighted Pull-Up
Vertical Bar Muscle Up
Weighted Bar Muscle Up
Weighted Ring Muscle Up
Wide Grip Pull-Up
Related collections
- Cable lats exercises
- Cable upper back exercises
- Bodyweight lats exercises
- Bodyweight upper back exercises
- Machine upper back exercises
- Machine lats exercises
- Dumbbell upper back exercises
- Barbell upper back exercises
- Resistance Band lats exercises
- Barbell lats exercises
- Weighted levator scapulae exercises
- Stability Ball spine exercises
- Chest exercises
- Shoulders exercises
- Arms exercises
- Legs exercises
- Core exercises
- Cardio exercises
Track back exercises in SetGrip
All 1,100+ exercises with animations are in the app. No account, no sign-up — your history stays on your iPhone and in your private iCloud. Works with Apple Watch.
Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.