Back exercises
Back exercises with their form and variations. Start with those with the most variations: they are the staples and the easiest to fit to your equipment.
PlankRectus abdominis · Transversus abdominis · 11 variations
DeadliftGluteus maximus · Hamstrings · 7 variations
Lat pulldownLatissimus dorsi · 6 variations
BurpeeQuadriceps · Pectoralis major · 5 variations
Joint circlesDeltoid · Forearm extensors · 4 variations
Pull-upsLatissimus dorsi · 4 variations
Back extensionGluteus maximus · Erector spinae · 4 variations
Banded pulldownLatissimus dorsi · 4 variations
Seated cable rowLatissimus dorsi · Rhomboids · 4 variations
Medicine ball slamDeltoid · Latissimus dorsi · 4 variations
Barbell rowLatissimus dorsi · Rhomboids · 3 variations
Scapular activationInfraspinatus · Rhomboids · 2 variations
Bird dogMultifidus · Transversus abdominis · 2 variations
CarriesQuadratus lumborum · Obliques · 2 variations
ShrugsTrapezius · 2 variations
Side stretchObliques · Hamstrings · 2 variations
Side plank arm raiseObliques · Quadratus lumborum · 2 variations
Cable pulloverLatissimus dorsi · Teres major · 2 variations
Upright rowDeltoid · Trapezius · 2 variations
Banded rowLatissimus dorsi · Triceps brachii · 2 variations
Dumbbell rowLatissimus dorsi · Rhomboids · 2 variations
T-bar rowLatissimus dorsi · Rhomboids · 2 variations
Thoracic rotationObliques · Gluteus maximus · 2 variations
Assisted pull-upLatissimus dorsi
Negative pull-upLatissimus dorsi
Chin-upBiceps brachii · Latissimus dorsi
Face pullDeltoid · Trapezius
Cat-cowErector spinae
Kneeling single-arm cable pulldownLatissimus dorsi
Neck mobilityLevator scapulae · Trapezius
Deadlift to T-bar rowLatissimus dorsi · Gluteus maximus
Child's poseLatissimus dorsi · Erector spinae
Glute bridge kettlebell pulloverLatissimus dorsi · Gluteus maximus
Band pull-apartDeltoid · Rhomboids
Dumbbell pulloverLatissimus dorsi · Teres major
Reverse-grip barbell upright rowDeltoid · Trapezius
Banded high rowLatissimus dorsi · Rhomboids
Machine rowLatissimus dorsi · Rhomboids
Chest-supported machine rowLatissimus dorsi · Rhomboids
Smith machine rowLatissimus dorsi
Standing cable rowLatissimus dorsi · Rhomboids
Gorilla rowLatissimus dorsi · Rhomboids
Bent-over dumbbell rowLatissimus dorsi · Rhomboids
Inverted rowLatissimus dorsi · Rhomboids
Half-kneeling cable Meadows rowLatissimus dorsi
Meadows rowLatissimus dorsi · Rhomboids
Renegade rowLatissimus dorsi
Seated banded rowLatissimus dorsi · Rhomboids
Single-arm banded rowLatissimus dorsi
Shoulder external rotationInfraspinatus · Teres minor
Spinal twistErector spinae · Obliques