Muscle group

Back Exercises

The back — lats, traps, rhomboids, and erectors — powers all pulling movements and supports good posture. Here's how to train it, plus coach-reviewed back exercises with step-by-step form guides.

Back muscle group

Back training is built on two patterns: vertical pulls (pull-ups, lat pulldowns) that emphasize the lats, and horizontal pulls (rows) that target the mid-back. Including both develops width and thickness.

Aim for roughly 10–20 hard sets per week across one to three sessions. Focus on initiating each pull from the shoulder blades, using a full range of motion, and progressing load or reps over time.

Back exercises

Back exercises in Fitonist

Barbell Pullover Back · Secondary: Biceps, Forearms · Barbell, Flat bench Back · Barbell, Flat bench Pull-Up Back · Secondary: Biceps, Shoulders, Forearms · Pull-up bar The benchmark vertical-pull movement for back and biceps — form, mistakes, and progressions. Bent Arm Barbell Pullover Back · Secondary: Biceps, Forearms · Barbell, Flat bench Back · Barbell, Flat bench Bent Over Dumbbell Row Back · Secondary: Biceps, Forearms, Shoulders · Dumbbells, Flat bench Back · Dumbbells, Flat bench Bent Over Row Back · Secondary: Biceps, Forearms, Shoulders · Dumbbells Back · Dumbbells Cable Reverse Fly Back · Secondary: Biceps, Forearms · Crossover cable Back · Crossover cable Chest Supported Dumbbell Row Back · Secondary: Biceps, Forearms, Shoulders · Incline bench, Dumbbells Back · Incline bench, Dumbbells Chin Ups Back · Secondary: Biceps, Forearms · Pull-up bar Back · Pull-up bar Close Grip Lat Pulldown Back · Secondary: Biceps, Forearms, Shoulders · Lat pull down cable Back · Lat pull down cable Dumbbell Face Pull Back · Secondary: Biceps, Forearms · Dumbbells Back · Dumbbells Dumbbell High Pull Back · Secondary: Biceps, Forearms · Dumbbells Back · Dumbbells Dumbbell Incline Y Raise Back · Secondary: Biceps, Forearms · Dumbbells Back · Dumbbells Dumbbell Pullover Back · Secondary: Biceps, Forearms · Dumbbells Back · Dumbbells Dumbbell Reverse Fly Back · Secondary: Biceps, Forearms · Dumbbells Back · Dumbbells Dumbbell Row Back · Secondary: Biceps, Forearms, Shoulders · Dumbbells Back · Dumbbells Face Pull Back · Secondary: Biceps, Forearms · Hilo pulley cable Back · Hilo pulley cable Good Morning Back · Secondary: Biceps, Forearms · Barbell Back · Barbell Inverted Row Back · Secondary: Biceps, Forearms, Shoulders · Smith machine Back · Smith machine Lat Pulldown Back · Secondary: Biceps, Forearms, Shoulders · Lat pull down cable Back · Lat pull down cable Machine Back Extension Back · Secondary: Biceps, Forearms · Back extension machine Back · Back extension machine Machine Reverse Fly Back · Secondary: Biceps, Forearms · Fly machine Back · Fly machine Machine Row Back · Secondary: Biceps, Forearms, Shoulders · Row machine Back · Row machine Meadows Row Back · Secondary: Biceps, Forearms, Shoulders · Landmine Back · Landmine Neutral Grip Pull Ups Back · Secondary: Biceps, Forearms · Pull-up bar Back · Pull-up bar One Arm Lat Pulldown Back · Secondary: Biceps, Forearms, Shoulders · Lat pull down cable Back · Lat pull down cable One Arm Seated Cable Row Back · Secondary: Biceps, Forearms, Shoulders · Row cable Back · Row cable Renegade Row Back · Secondary: Biceps, Forearms, Shoulders · Dumbbells Back · Dumbbells Reverse Grip Lat Pulldown Back · Secondary: Biceps, Forearms, Shoulders · Lat pull down cable Back · Lat pull down cable Reverse Hyperextension Back · Secondary: Biceps, Forearms · Back extension bench Back · Back extension bench Seated Cable Row Back · Secondary: Biceps, Forearms, Shoulders · Row cable Back · Row cable Straight Arm Pulldown Back · Secondary: Biceps, Forearms, Shoulders · Hilo pulley cable Back · Hilo pulley cable T Bar Row Back · Secondary: Biceps, Forearms, Shoulders · T bar Back · T bar Yates Row Back · Secondary: Biceps, Forearms, Shoulders · Barbell Back · Barbell Skierg Back · Secondary: Biceps, Forearms · Skierg Back · Skierg
FAQ

Back training questions

What are the best back exercises?

Pull-ups and rows are the foundation. Pull-ups and lat pulldowns build the lats (width), while rows build the mid-back (thickness).

How often should I train back?

One to three times per week works well, balancing weekly volume with recovery.

How do I build my first pull-up?

Use assisted pull-ups, lat pulldowns, inverted rows, and slow negatives to build pulling strength, training the pattern a few times per week.

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