Back Exercises and Alternatives
Find an Exercise Alternative
Browse Back exercises and find alternatives for your available equipment.
280 back exercises across 15 kinds of equipment. Pick one to see its closest substitutes, ranked.
Back exercises by equipment
All 280 exercises, grouped by the main equipment each one uses and A to Z inside each group. Each one opens its own list of substitutes.
Bodyweight back exercises (65)
- Archer Pull UpLats
- Back LeverUpper Back
- Back Pec StretchLats
- Bench Pull-upsLats
- Bodyweight Squatting RowLats
- Bodyweight Squatting Row (With Towel)Lats
- Bodyweight Standing Close-grip One Arm RowLats
- Bodyweight Standing Close-grip RowLats
- Bodyweight Standing One Arm RowLats
- Bodyweight Standing One Arm Row (With Towel)Lats
- Bodyweight Standing RowLats
- Bodyweight Standing Row (With Towel)Lats
- Cat StretchLower Back
- Chin-upLats
- Chin-ups (Narrow Parallel Grip)Upper Back
- Close Grip Chin-upLats
- Dynamic Back StretchLats
- Elbow Lift - Reverse Push-upUpper Back
- ElevatorUpper Back
- Front Lever RepsUpper Back
- Gironda Sternum ChinLats
- Hug Knees To ChestLower Back
- HyperextensionSpine
- Hyperextension (On Bench)Spine
- Inverted RowLats
- Inverted Row Bent KneesUpper Back
- Inverted Row On BenchUpper Back
- Inverted RowLats
- Inverted Row With StrapsLats
- Kipping Muscle UpLats
- Kneeling Lat StretchLats
- L-pull-upLats
- Lower Back CurlSpine
- Middle Back StretchTrapezius
- Mixed Grip Chin-upLats
- Muscle UpLats
- Muscle-up (On Vertical Bar)Lats
- One Arm Against WallLats
- One Arm Chin-upLats
- One Arm Towel RowUpper Back
- Pull Up (Neutral Grip)Lats
- Pull-upLats
- PullupsLats
- Rear Pull-upLats
- Reverse Grip Pull-upLats
- Rocky Pull-up PulldownLats
- Scapula DipsTraps
- Scapular Pull-upTraps
- Seated Lower Back StretchLats
- Shoulder Grip Pull-upLats
- Side-lying Floor StretchLats
- Side-to-side ChinLats
- Skin The CatUpper Back
- SphinxSpine
- Spine StretchSpine
- Standing ArcherUpper Back
- Standing Lateral StretchLats
- Standing Pelvic TiltSpine
- SupermanLower Back
- Suspended RowLats
- Upper Back StretchUpper Back
- Upward Facing DogSpine
- V-bar PullupLats
- Wide Grip Pull-upLats
- Wide-grip Rear Pull-upLats
Cable back exercises (60)
- Alternate Lateral PulldownLats
- Cable Bar Lateral PulldownLats
- Cable Cross-over Lateral PulldownLats
- Cable Decline Seated Wide-grip RowLats
- Cable Floor Seated Wide-grip RowLats
- Cable High Row (Kneeling)Traps
- Cable Incline Bench RowUpper Back
- Cable Incline PushdownLats
- Cable Lat Pulldown Full Range Of MotionLats
- Cable Lateral Pulldown (With Rope Attachment)Lats
- Cable Lateral Pulldown With V-barLats
- Cable Low Seated RowLats
- Cable Lying Extension Pullover (With Rope Attachment)Lats
- Cable One Arm Bent Over RowUpper Back
- Cable One Arm PulldownLats
- Cable One Arm Straight Back High Row (Kneeling)Upper Back
- Cable Palm Rotational RowUpper Back
- Cable PulldownLats
- Cable Pulldown (Pro Lat Bar)Lats
- Cable Pushdown (Straight Arm)Lats
- Cable Rear PulldownLats
- Cable Reverse-grip Straight Back Seated High RowUpper Back
- Cable Rope Crossover Seated RowUpper Back
- Cable Rope Elevated Seated RowUpper Back
- Cable Rope Extension Incline Bench RowUpper Back
- Cable Rope Seated RowUpper Back
- Cable Seated High Row (V-bar)Lats
- Cable Seated One Arm Alternate RowUpper Back
- Cable Seated RowLats
- Cable Seated Wide-grip RowUpper Back
- Cable ShrugTraps
- Cable ShrugsTraps
- Cable Squat Row (With Rope Attachment)Lats
- Cable Standing Row (V-bar)Upper Back
- Cable Standing Twist Row (V-bar)Upper Back
- Cable Straight Arm PulldownLats
- Cable Straight Arm Pulldown (With Rope)Lats
- Cable Straight Back Seated RowUpper Back
- Cable Thibaudeau Kayak RowLats
- Cable Twisting PullLats
- Cable Underhand PulldownLats
- Cable Upper RowUpper Back
- Cable Wide Grip Rear Pulldown Behind NeckLats
- Close-grip Front Lat PulldownLats
- Elevated Cable RowsLats
- Full Range-of-motion Lat PulldownLats
- Kneeling High Pulley RowLats
- Kneeling Single-arm High Pulley RowLats
- One Arm Lat PulldownLats
- Rope Straight-arm PulldownLats
- Seated Cable RowsMiddle Back
- Seated One-arm Cable Pulley RowsMiddle Back
- Shotgun RowLats
- Straight-arm PulldownLats
- Twin Handle Parallel Grip Lat PulldownLats
- Underhand Cable PulldownsLats
- Upright Cable RowTraps
- V-bar PulldownLats
- Wide-grip Lat PulldownLats
- Wide-grip Pulldown Behind The NeckLats
Barbell back exercises (29)
- Barbell Bent Arm PulloverLats
- Barbell Bent Over RowUpper Back
- Barbell Decline Bent Arm PulloverLats
- Barbell Decline Wide-grip PulloverLats
- Barbell Incline RowUpper Back
- Barbell One Arm Bent Over RowLats
- Barbell Pendlay RowUpper Back
- Barbell PulloverLats
- Barbell Pullover To PressLats
- Barbell Reverse Grip Bent Over RowLats
- Barbell Reverse Grip Incline Bench RowUpper Back
- Barbell ShrugTraps
- Barbell Shrug Behind The BackTraps
- Bent Over Barbell RowLats
- Bent Over One-arm Long Bar RowMiddle Back
- Bent Over Two-arm Long Bar RowMiddle Back
- Bent-arm Barbell PulloverLats
- Cambered Bar Lying RowUpper Back
- Clean ShrugTraps
- Incline Bench PullMiddle Back
- Lever Bent Over RowUpper Back
- Lever One Arm Bent Over RowUpper Back
- Lying Cambered Barbell RowMiddle Back
- One-arm Long Bar RowLats
- Rack Pull With BandsLower Back
- Reverse Grip Bent-over RowsLats
- Snatch ShrugTraps
- Straight Bar Bench Mid RowsMiddle Back
- T-bar Row With HandleMiddle Back
Lever back exercises (24)
- Assisted Parallel Close Grip Pull-upLats
- Assisted Pull-upLats
- Assisted Standing Chin-upLats
- Assisted Standing Pull-upLats
- Lever Alternating Narrow Grip Seated RowMiddle Back
- Lever Assisted Chin-upLats
- Lever Back ExtensionSpine
- Lever Bent-over Row With V-barLats
- Lever Front PulldownLats
- Lever Gripless ShrugTraps
- Lever Gripless ShrugTraps
- Lever High RowUpper Back
- Lever Narrow Grip Seated RowUpper Back
- Lever One Arm Lateral High RowUpper Back
- Lever One Arm Lateral Wide PulldownLats
- Lever PulloverLats
- Lever Reverse Grip Lateral PulldownLats
- Lever Reverse Grip Vertical RowUpper Back
- Lever Reverse T-Bar RowUpper Back
- Lever Seated RowUpper Back
- Lever ShrugTraps
- Lever T Bar RowUpper Back
- Lever T-Bar Reverse Grip RowUpper Back
- Lever Unilateral RowUpper Back
Dumbbell back exercises (17)
- Bent Over Two-dumbbell RowMiddle Back
- Bent Over Two-dumbbell Row With Palms InMiddle Back
- Dumbbell Bent Over RowLats
- Dumbbell Decline ShrugTraps
- Dumbbell Decline ShrugTraps
- Dumbbell Incline RowUpper Back
- Dumbbell Incline ShrugTraps
- Dumbbell Lying Rear Delt RowUpper Back
- Dumbbell One Arm Bent-over RowLats
- Dumbbell Palm Rotational Bent Over RowUpper Back
- Dumbbell Reverse Grip Incline Bench One Arm RowUpper Back
- Dumbbell Reverse Grip Incline Bench Two Arm RowUpper Back
- Dumbbell Reverse Grip RowUpper Back
- Dumbbell ShrugTraps
- Middle Back ShrugTrapezius
- One-arm Dumbbell RowLats
- Standing Dumbbell Upright RowTraps
Stability Ball back exercises (15)
- Back Extension On Exercise BallSpine
- Exercise Ball Alternating Arm UpsLats
- Exercise Ball Back Extension With Arms ExtendedSpine
- Exercise Ball Back Extension With Hands Behind HeadSpine
- Exercise Ball Back Extension With Knees Off GroundSpine
- Exercise Ball Back Extension With RotationSpine
- Exercise Ball HugSpine
- Exercise Ball Lat StretchLats
- Exercise Ball Lower Back Stretch (Pyramid)Lats
- Exercise Ball Lying Side Lat StretchLats
- Exercise Ball Prone Leg RaiseSpine
- Hug A BallLower Back
- PyramidLower Back
- Weighted Ball HyperextensionLower Back
- Weighted Hyperextension (On Stability Ball)Spine
Band back exercises (11)
- Band Assisted Pull-upLats
- Band Close-grip PulldownLats
- Band Fixed Back Close Grip PulldownLats
- Band Fixed Back Underhand PulldownLats
- Band Kneeling One Arm PulldownLats
- Band One Arm Standing Low RowUpper Back
- Band One Arm Twisting Seated RowUpper Back
- Band ShrugTraps
- Band Underhand PulldownLats
- Resistance Band Seated Straight Back RowUpper Back
- Upright Row - With BandsTraps
Kettlebell back exercises (9)
- Alternating Kettlebell RowMiddle Back
- Alternating Renegade RowMiddle Back
- Kettlebell Alternating Renegade RowLats
- Kettlebell Alternating RowUpper Back
- Kettlebell One Arm RowLats
- Kettlebell Sumo High PullTraps
- Kettlebell Two Arm RowUpper Back
- One-arm Kettlebell RowLats
- Two-arm Kettlebell RowMiddle Back
Machine back exercises (8)
- Calf-machine Shoulder ShrugTraps
- Leverage High RowMiddle Back
- Leverage Iso RowLats
- Leverage ShrugTraps
- Lying T-Bar RowMiddle Back
- Reverse Grip Machine Lat PulldownLats
- Smith Machine Behind The Back ShrugTraps
- Smith Machine Bent Over RowMiddle Back
Smith Machine back exercises (7)
- Smith Back ShrugTraps
- Smith Bent Over RowUpper Back
- Smith Machine Upright RowTraps
- Smith Narrow RowUpper Back
- Smith One Arm RowUpper Back
- Smith Reverse Grip Bent Over RowUpper Back
- Smith ShrugTraps
Foam Roll back exercises (6)
- Latissimus Dorsi-smrLats
- Lower Back-smrLower Back
- Rhomboids-smrMiddle Back
- Roller Back StretchSpine
- Roller Side Lat StretchLats
- Spinal StretchLats
Weighted back exercises (5)
Medicine Ball back exercises (4)
EZ Barbell back exercises (2)
Rope back exercises (2)
- London BridgeUpper Back
- Rope ClimbUpper Back
Other back exercises (16)
- Atlas Stone TrainerLower Back
- Atlas StonesLower Back
- Axle DeadliftLower Back
- Bodyweight Mid RowMiddle Back
- Chair Lower Back StretchLats
- Gironda Sternum ChinsLats
- Hyperextensions (Back Extensions)Lower Back
- Keg LoadLower Back
- London BridgesLats
- Mixed Grip ChinLats
- One Handed HangLats
- Overhead LatLats
- Rocky Pull-ups/pulldownsLats
- Side To Side ChinsLats
- Sled RowMiddle Back
- Weighted Pull UpsLats