Back Exercises: Complete List with Form
Rows, pulldowns and pulls — the movements that build a real back.
37 movements below, each with an animated form guide showing the muscles worked, the setup, the execution and the mistakes that cost people progress.
01IntermediateRomanian Deadlift (RDL)Hamstrings, Glutes, Back · Barbell or Dumbbells→02BeginnerOne-Arm Dumbbell RowBack, Lats, Biceps · Dumbbell + Bench→03AdvancedPull-UpBack, Lats, Biceps, Grip · Pull-Up Bar→04AdvancedFront SquatQuads, Core, Upper Back · Barbell→05IntermediateSumo DeadliftGlutes, Quads, Back · Barbell→06IntermediateBarbell RowBack, Lats, Rear Delts · Barbell→07BeginnerLat PulldownLats, Back, Biceps · Cable Machine→08BeginnerSeated Cable RowMid-Back, Lats, Biceps · Cable Machine→09BeginnerFace PullRear Delts, Upper Back · Cable + Rope→10IntermediateChin-UpLats, Biceps, Back · Pull-Up Bar→11BeginnerRear Delt FlyRear Delts, Upper Back · Dumbbells→12BeginnerBird DogCore, Low Back, Glutes · None→13AdvancedGood MorningHamstrings, Glutes, Lower Back · Barbell→14AdvancedZercher SquatQuads, Glutes, Core, Upper Back · Barbell + Pad→15AdvancedDeficit DeadliftHamstrings, Glutes, Back · Barbell + Plate to Stand On→16AdvancedPendlay RowBack, Lats, Rear Delts · Barbell→17BeginnerChest-Supported RowBack, Lats, Rear Delts · Incline Bench + Dumbbells→18IntermediateT-Bar RowBack, Lats, Mid-Back · T-Bar / Landmine→19AdvancedMeadows RowLats, Upper Back · Landmine + Barbell→20BeginnerSingle-Arm Cable RowLats, Mid-Back · Cable Machine→21IntermediateStraight-Arm PulldownLats · Cable Machine→22BeginnerNeutral-Grip PulldownLats, Back, Biceps · Cable Machine→23AdvancedWide-Grip Pull-UpLats, Upper Back · Pull-Up Bar→24BeginnerInverted RowBack, Lats, Biceps · Bar or Rings→25IntermediateRack PullBack, Traps, Glutes · Barbell + Rack Pins→26BeginnerBack ExtensionLower Back, Glutes, Hamstrings · Hyperextension Bench→27IntermediateReverse HyperGlutes, Hamstrings, Lower Back · Reverse Hyper or Bench→28AdvancedRenegade RowBack, Core, Shoulders · Dumbbells→29AdvancedHigh Rack PullTraps, Back, Glutes · Barbell + rack→30AdvancedSeal RowBack, Rear Delts · Bench + barbell→31IntermediateLandmine RowBack, Lats · Landmine + barbell→32IntermediateDumbbell PulloverLats, Chest, Serratus · Dumbbell + bench→33AdvancedAb Wheel RolloutAbs, Lats, Shoulders · Ab wheel→34BeginnerBand Pull-ApartRear Delts, Upper Back · Resistance band→35BeginnerDead HangGrip, Lats, Shoulders · Pull-up bar→36BeginnerStraight-Arm Lat PushdownLats · Cable + bar→37BeginnerWall SlidesShoulders, Upper Back · Wall→Want these organised into a program?
A list is not a plan. Coaching turns these movements into a schedule built around your equipment, your time and your injury history.
Common Questions
How many of these should I do in one session?
Three to six movements is plenty. Beyond that the quality of the last few drops, and quality drives adaptation.
Do I need all this equipment?
No. Pick the movements matching what you have. The pattern matters far more than the implement.
How do I choose which ones to do?
One movement per pattern — a push, a pull, a squat, a hinge — before adding isolation work. That covers the body with the fewest exercises.
Get the weekly breakdown
One email a week: what actually works in training and nutrition, minus the hype. No spam, unsubscribe anytime.