Back Exercises
84
Data Source
Anchored to 2.5M+ Verified Base Lifts
What Equipment Do Back Exercises Use?
How the 84 back exercises in our database break down by primary equipment, so you can find the ones that fit your setup.
- Barbell: 31 exercises
- Dumbbell: 16 exercises
- Machine: 14 exercises
- Cable: 12 exercises
- Bodyweight: 10 exercises
- Other: 1 exercise
Archer Push Ups
None
Shoulders (Deltoids), Triceps
barbell bent over row
barbell
upper-back
barbell incline row
barbell
upper-back
barbell pendlay row
barbell
upper-back
Barbell Power Shrug
Barbell
Shoulders (Deltoids), Forearms
barbell reverse grip incline bench row
barbell
upper-back
Barbell Shrug
Barbell
Rhomboids, Trapezius
Behind The Back Barbell Shrug
Barbell
Rhomboids, Trapezius
Behind The Neck Press
Barbell, Squat Rack
Shoulders (Deltoids), Triceps
Bench Pull
Flat Bench, Barbell, Dumbbells
Shoulders (Deltoids), Biceps
Bent Over Dumbbell Row
Dumbbells
Shoulders (Deltoids), Biceps
Bent Over Row
Barbell
Shoulders (Deltoids), Biceps
Bent Over Two-Dumbbell Row
dumbbell
middle-back
Cable External Rotation
Cable Machine, Single Handle Attachment
Rhomboids, Rotator Cuff
Cable Reverse Fly
Cable Machine, D-Handles
Rhomboids, Trapezius
cable rope seated row
cable
upper-back
cable seated wide-grip row
cable
upper-back
Cable Shrug
Cable Machine
Rhomboids, Trapezius
cable standing row (v-bar)
cable
upper-back
cable straight back seated row
cable
upper-back
Cable Woodchopper
Cable Machine
Shoulders (Deltoids), Obliques
cambered bar lying row
barbell
upper-back
Chest Supported Dumbbell Row
Incline Bench, Dumbbells
Biceps, Latissimus Dorsi
Chin Ups
Pull-Up Bar
Biceps, Forearms
Clap Pull Up
Pull-Up Bar
Shoulders (Deltoids), Biceps
Clean
Barbell, Weight Plates
Shoulders (Deltoids), Core
Clean and Press
Barbell
Shoulders (Deltoids), Triceps
Close Grip Lat Pulldown
Lat Pulldown Machine
Biceps, Latissimus Dorsi
Deficit Deadlift
Barbell, Raised Platform (1-3 inches high)
Core, Quadriceps
Dumbbell Bench Pull
Adjustable bench, Dumbbells
Biceps, Forearms
Dumbbell Clean and Press
Dumbbells
Shoulders (Deltoids), Core
Dumbbell Deadlift
Dumbbells
Core, Quadriceps
Dumbbell Face Pull
Dumbbells
Rhomboids, Trapezius
Dumbbell Hang Clean
Dumbbells
Shoulders (Deltoids), Core
Dumbbell High Pull
Dumbbells
Shoulders (Deltoids), Biceps
dumbbell incline row
dumbbell
upper-back
Dumbbell Incline Y Raise
Dumbbells, Incline Bench
Shoulders (Deltoids), Trapezius
Dumbbell Reverse Fly
Dumbbells
Rhomboids, Trapezius
Dumbbell Row
Dumbbells
Shoulders (Deltoids), Biceps
Dumbbell Shrug
Dumbbells
Shoulders (Deltoids), Trapezius
Dumbbell Snatch
Dumbbell
Shoulders (Deltoids), Core
Face Pull
Cable Machine with Rope Attachment or Resistance Band
Trapezius, Upper Back
Front Squat
Barbell
Core, Quadriceps
Hang Clean
Barbell
Shoulders (Deltoids), Core
Hang Power Clean
Barbell, Weight Plates
Shoulders (Deltoids), Core
Hang Snatch
Barbell
Shoulders (Deltoids), Triceps
Inverted Row
Barbell, Smith Machine
Biceps, Forearms
Jumping Jack
None
Shoulders (Deltoids), Calves
Lat Pulldown
Lat Pulldown Machine
Biceps, Latissimus Dorsi
lever bent over row
barbell
upper-back
lever high row
lever
upper-back
lever narrow grip seated row
lever
upper-back
lever reverse t-bar row
lever
upper-back
lever seated row
lever
upper-back
lever t bar row
lever
upper-back
Log Press
Log (Strongman implement)
Shoulders (Deltoids), Triceps
Machine Reverse Fly
Reverse Fly Machine
Rhomboids, Trapezius
Machine Row
Rowing Machine
Biceps, Latissimus Dorsi
Machine Shrug
Shrug Machine
Rhomboids, Trapezius
Meadows Row
Barbell, Landmine Attachment (optional)
Biceps, Forearms
Muscle Snatch
Barbell
Shoulders (Deltoids), Forearms
Muscle Ups
Pull-up Bar
Shoulders (Deltoids), Triceps
Neck Extension
None
Trapezius, Upper Back
Neutral Grip Pull Ups
Pull-Up Bar with Parallel Grips
Biceps, Forearms
One Arm Seated Cable Row
Cable machine with a single handle attachment
Shoulders (Deltoids), Biceps
Overhead Squat
Barbell
Shoulders (Deltoids), Core
Pendlay Row
Barbell, Weight plates
Shoulders (Deltoids), Biceps
Power Clean
Barbell, Weight Plates
Shoulders (Deltoids), Core
Power Snatch
Barbell, Weight Plates
Shoulders (Deltoids), Calves
Pull Ups
Pull-Up Bar
Shoulders (Deltoids), Biceps
Push Jerk
Barbell
Shoulders (Deltoids), Triceps
Renegade Row
Dumbbells
Shoulders (Deltoids), Core
Reverse Grip Lat Pulldown
Lat Pulldown Machine
Biceps, Forearms
Ring Muscle Ups
Gymnastic Rings
Shoulders (Deltoids), Triceps
Seated Cable Row
Cable Machine
Biceps, Forearms
smith bent over row
smith-machine
upper-back
Smith Machine Shrug
Smith Machine
Rhomboids, Trapezius
smith reverse grip bent over row
smith-machine
upper-back
Snatch
Barbell
Shoulders (Deltoids), Core
Straight Arm Pulldown
Cable Machine, Straight Bar Handle
Triceps, Core
Superman
None
Shoulders (Deltoids), Core
T Bar Row
Barbell, T Bar Row Station (optional)
Biceps, Core
Yates Row
Barbell
Biceps, Forearms
Z Press
Barbell, Dumbbells
Shoulders (Deltoids), Triceps
What Other Muscle Groups Can You Browse?
Back Strength Standards
How strong should your back exercises be? This page shows strength standards for all 84 back exercises in our database. Each exercise has standards broken down by bodyweight and age, from Beginner to Elite.
The level tables use the FitnessVolt strength standards model, and the big three lifts (squat, bench press, deadlift) also carry verified competition percentiles from 2.5M+ powerlifting meet results, always shown separately. Click any exercise above to see full bodyweight and age tables, use the interactive calculator, and find out exactly where you stand.
Looking for a specific exercise? Search all exercises or use the E1RM Calculator to estimate your one-rep max first.