Back exercises
90 movements that train the back, from Dietly’s training catalogue. Each one carries a demo clip, the muscle it targets and a set, rep and rest scheme to start from.
45 degree hyperextension (Arms In Front Of Chest)Erector SpinaeBeginnerBody weight
Archer Pull upInfraspinatusBeginnerBody weight
Assisted Close grip Underhand Chin upBackBeginnerLeverage machine
Back Extension on Exercise BallErector SpinaeIntermediateStability ball
Back leverBackBeginnerBody weight
Back Pec StretchLatissimus DorsiBeginnerBody weight
Back Slaps Wrap Arround StretchBackBeginnerBody weight
Backhand RaiseBackBeginnerBody weight
Band Assisted Chin-Up (From Knee)BackBeginnerBand
Band Assisted DipTriceps BrachiiBeginnerBand
Band Assisted Pull UpInfraspinatusBeginnerBand
Band Assisted Pull-Up (Version 3)Latissimus DorsiBeginnerBand
Band Bent Over Lat PulldownBackIntermediateBand
Band Bent Over rowInfraspinatusIntermediateBand
Band bent-over rowInfraspinatusIntermediateBand
Band Close Grip RowInfraspinatusIntermediateBand
Band Kneeling Lat PulldownLatissimus DorsiIntermediateBand
Band Kneeling One Arm PulldownLatissimus DorsiAdvancedBand
Band Narrow Grip High RowInfraspinatusIntermediateBand
Band Narrow Grip High Row (Version 2)InfraspinatusIntermediateBand
Band One Arm Twisting Seated RowInfraspinatusBeginnerBand
Band seated rowInfraspinatusBeginnerBand
Band shrugTrapezius Upper FibersIntermediateBand
Band Standing Single Arm Twist RowInfraspinatusIntermediateBand
Band straight back seated rowInfraspinatusBeginnerBand
Band straight-back seated rowInfraspinatusBeginnerBand
Bar Lateral PulldownLatissimus DorsiIntermediateCable
Barbell Bent Over RowInfraspinatusIntermediateBarbell
Barbell Incline RowInfraspinatusIntermediateBarbell
Barbell Lying Row on RackInfraspinatusBeginnerBarbell
Barbell Overhead ShrugTrapezius Upper FibersIntermediateBarbell
Barbell Pendlay RowInfraspinatusIntermediateBarbell
Barbell PulloverLatissimus DorsiIntermediateBarbell
Barbell Pullover To PressLatissimus DorsiIntermediateBarbell
Barbell Reverse Grip Bent Over RowInfraspinatusIntermediateBarbell
Barbell ShrugTrapezius Upper FibersIntermediateBarbell
Bench Pull-upsLatissimus DorsiBeginnerBody weight
Bent Over RowInfraspinatusIntermediateBarbell
Bent Over RowInfraspinatusIntermediateDumbbell
Bent-Over Row with TowelInfraspinatusBeginnerBody weight
Bird DogErector SpinaeBeginnerBody weight
Cable Bar Lateral PulldownLatissimus DorsiIntermediateCable
Cable Bent Over RowBackIntermediateCable
Cable Bent-Over Reverse Grip RowInfraspinatusIntermediateCable
Cable Close-Grip Front Lat PulldownLatissimus DorsiIntermediateCable
Cable Cross-over Lateral PulldownLatissimus DorsiIntermediateCable
Cable Decline Seated Wide-grip RowInfraspinatusBeginnerCable
Cable Front Seated RowInfraspinatusBeginnerCable
Cable Incline PushdownLatissimus DorsiIntermediateCable
Cable Lateral PulldownLatissimus DorsiIntermediateCable
Cable Lateral Pulldown with V-barLatissimus DorsiIntermediateCable
Cable Low Seated RowInfraspinatusBeginnerCable
Cable Lying Extension PulloverLatissimus DorsiBeginnerCable
Cable One Arm Bent over RowInfraspinatusIntermediateCable
Cable One Arm Lat PulldownLatissimus DorsiIntermediateCable
Cable One Arm Twisting Seated RowInfraspinatusBeginnerCable
Cable Palm Rotational RowInfraspinatusIntermediateCable
Cable PulldownLatissimus DorsiIntermediateCable
Cable Pulldown (Pro Lat Bar)Latissimus DorsiIntermediateCable
Cable Pushdown (Straight Arm, Version 2)Latissimus DorsiIntermediateCable
Cable Rear PulldownLatissimus DorsiIntermediateCable
Cable Reverse Grip PulldownInfraspinatusIntermediateCable
Cable Reverse-grip Straight Back Seated High RowInfraspinatusBeginnerCable
Cable Rope Crossover Seated RowErector SpinaeBeginnerCable
Cable Seated High RowInfraspinatusBeginnerCable
Cable Seated on Floor Row with RopeInfraspinatusBeginnerCable
Cable Seated One Arm Alternate RowInfraspinatusBeginnerCable
Cable Seated RowInfraspinatusBeginnerCable
Cable Seated Row with V barInfraspinatusBeginnerCable
Cable Seated Supine-grip RowInfraspinatusBeginnerCable
Cable Seated Wide grip RowInfraspinatusBeginnerCable
Cable Seated Wide-grip RowInfraspinatusBeginnerCable
Cable ShrugTrapezius Upper FibersIntermediateCable
Cable Squat RowBackIntermediateCable
Cable Standing Lat PushdownLatissimus DorsiIntermediateCable
Cable Standing Shoulder External RotationTeres MajorIntermediateCable
Cable straight arm pulldownLatissimus DorsiIntermediateCable
Cable Straight Arm Pulldown (With Rope)Latissimus DorsiIntermediateCable
Cable Straight Back Seated RowInfraspinatusBeginnerCable
Cable Underhand PulldownLatissimus DorsiIntermediateCable
Cable Wide-Grip Lat PulldownLatissimus DorsiIntermediateCable
Cambered Bar Lying RowInfraspinatusBeginnerBarbell
Chin upsInfraspinatusBeginnerBody weight
Chin-UpLatissimus DorsiBeginnerBody weight
Chin-up (Izometric And Negative)BackBeginnerBody weight
Chin-upsInfraspinatusBeginnerBody weight
Close Grip Chin-UpLatissimus DorsiBeginnerBody weight
Close-Grip Chin-UpLatissimus DorsiBeginnerBody weight
Close-Grip Front Lat PulldownLatissimus DorsiIntermediateCable
Commando Pull-upInfraspinatusBeginnerBody weight
Other muscles
Exercise demonstrations courtesy of Gym Visual. Set and rep schemes are a starting point, not a prescription — see a qualified professional before starting a new exercise program.