Back Exercises

Every pulling movement in the library, covering lats, upper back, lower back and traps, with equipment, difficulty and instructions written for people who have never done them.

118 exercises across 4 sections.

Lats39
Upper Back36
Lower Back27
Traps16

Lats

The broad muscles down the sides of your back. Everything that pulls a weight toward you or pulls you toward a bar.

Upper Back

Between and around your shoulder blades. Rows and pulls that finish with your elbows behind you.

Lower Back

The muscles running either side of your spine. Hinges, extensions and anything that resists rounding.

Traps

From your neck out to your shoulders. Shrugs, carries and anything heavy held in your hands.

Common questions about back training

Is one row and one pulldown enough for back?: Yes. A horizontal pull and a vertical pull cover the whole back for a beginner. Three sets each, twice a week, and add weight when you hit the top of your rep range.
I can't do a pull-up yet. What should I do?: Use the lat pulldown as your vertical pull and work up in weight. Assisted pull-ups and slow lowering from the top also build the same pattern. Most people need months, and that is normal.
How do I stop my biceps taking over rows?: Think about pulling with your elbows rather than your hands, and pause for a second at the top with the shoulder blades pulled together. If the weight only moves when you curl it, it is too heavy.
Do deadlifts count as back work?: They load the lower back and traps hard, but they don't replace a row or a pulldown. If you deadlift, still do one horizontal pull in the same week.