Back exercises

Back: 200+ exercises in the FitRay library, each with the muscles it works, step-by-step instructions, the equipment it needs and its own common mistakes.

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How the back works

The back is a group of muscles rather than one. Across the upper back, the trapezius and the rhomboids pull the shoulder blades together and hold them in place. The wide latissimus dorsi pulls the arms down and back (it has its own page, under Lats). Along the spine, the erector spinae keep you upright and stop the back from rounding when you lift.

A strong upper back holds the shoulders in a good position for every press, and a strong lower back makes bending and lifting safer.

How to train it

Rows are the core of back training: pulling a weight towards the body works the middle back and the lats together. Add a vertical pull (pull-ups or pulldowns) and some direct work for the lower back.

Row at least as much as you press. Lead each rep by drawing the shoulder blade back, and keep the torso still instead of heaving the weight up.

Seven to start with

  1. 1
    IntermediateBarbell Bent-Over Row

    The classic heavy row. It trains the whole back, and holding the hinge position works the lower back too.

  2. 2
    BeginnerOne-Arm Dumbbell Row

    One side at a time, braced on a bench, with a long range and an easy setup.

  3. 3
    BeginnerSeated Cable Row

    A steady, controlled row that suits beginners and higher reps.

  4. 4
    BeginnerChest-Supported Dumbbell Row

    The bench takes the lower back out of it, so all the effort goes into the upper back.

  5. 5
    AdvancedPull-Up

    The bodyweight standard for the back and lats. Use a band or a pulldown machine until you can do clean reps.

  6. 6
    BeginnerFace Pull

    Works the rear shoulders and the upper back, and sits well at the end of a pressing day.

  7. 7
    IntermediateRack Pull

    A shortened deadlift from knee height that loads the upper back and the grip heavily.

All 200+ back exercises

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