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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

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:

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:


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 DeadliftsCalves, Glutes, Lats, Quads, Traps, Upper & Lower BackBarbell
Barbell Pullover Lats, Chest Shoulders, Triceps Barbell, Bench
Barbell T-Bar RowUpper Back, Lats, Biceps Barbell
Bent Over RowUpper Back, Lats, Biceps, Shoulders Barbell
GoodmorningLower Back, Hamstrings, GlutesBarbell
Romanian DeadliftHamstrings, Calves, Forearms, Glutes, Lower Back, Upper Back Barbell
One Arm Side DeadliftsHamstrings, Abs, Calves, Glutes, Lower Back, Quads, TrapsBarbell
Power CleanHamstrings, Calves, Forearms, Glutes, Lower Back, Quadriceps, Shoulders, Traps Barbell
Reverse Grip Bent Over RowUpper Back, Lats, Biceps, Shoulders Barbell
Stiff Leg DeadliftHamstrings, Calves, Glutes, Lower Back, Upper BackBarbell
Sumo DeadliftHamstrings, 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 ExtensionsLower Back, Hamstrings, GlutesApparatus
Body RowUpper Back, Lats, Biceps Barbell or Smith Machine
Chin UpsLats, Upper Back, Biceps, Shoulders Pull Up Bar
Climber Pull UpsLats, Upper Back, Biceps, Shoulders Pull Up Bar
Gironda Sternum Chin UpsLats, Upper Back, Biceps, Shoulders Pull Up Bar
Narrow Parallel Grip Chin UpsLats, Upper Back, Biceps, Shoulders Pull Up Bar
Pull UpsLats, 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 ExtensionsLower Back, Hamstrings, GlutesCable
Close Grip Front Lat Pull DownLats, Upper Back, Biceps, Shoulders Cable
Lat Pull DownLats, Upper Back, Biceps, Shoulders Cable
Rear Lateral RaiseUpper Back, Shoulders Cable
Reverse Grip Lat Pull DownLats, Upper Back, Biceps, Shoulders Cable
Seated Cable Reverse FlyUpper Back, Shoulders Cable, Bench
Seated Cable RowUpper Back, Lats, Biceps, Shoulders Cable
Straight Arm Pull DownLats, Chest, Shoulders, Triceps Cable
V-Bar Lat Pull DownLats, 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 DeadliftHamstrings, Calves, Forearms, Glutes, Lats, Lower Back, Quadriceps, Traps, Upper BackDumbbells
Dumbbell PulloverChest, Lats, Shoulders, Triceps Dumbbell, Bench
Dumbbell RowsUpper Back, Lats, Biceps, Trapezius, Deltoids Dumbbell
Power CleansHamstrings, Calves, Forearms, Glutes, Lower Back, Quadriceps, Shoulders, Traps Dumbbells
Pushups RowUpper Back, Chest, Core, Shoulders, Triceps Dumbbells
Reverse Flys (One Arm)Upper Back, Shoulders Dumbbell, Bench
Reverse FlyUpper Back, Shoulders Dumbbells, Bench
Romanian DeadliftsHamstrings, Calves, Forearms, Glutes, Lower Back, Upper Back Dumbbells
Single-Arm Bent Over RowUpper Back, Lats, Biceps, Deltoids, TrapeziusDumbbell

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 RowUpper Back, Lats, Biceps, Trapezius, Deltoids Smith Machine
Smith Machine GoodmorningLower Back, Hamstrings, GlutesSmith Machine
Smith Machine Romanian DeadliftsHamstrings, Calves, Forearms, Glutes, Lower Back, Upper BackSmith 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.

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You've seen the Weight Training Exercises.  Now check out the Workout Routines. Start at our Home Page.

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