Exercise library · Back
Back exercises
Pulls and rows in every variation: barbell, cable, machine and bodyweight.
Tap an exercise to see how it's done.
Just the 17 you can do at home →
Barbell9
Dumbbellsno gym3
Machine6
Assisted pull-up
Videoalso called assisted pull upClose grip lat pulldown
Videoalso called close grip pulldownClose grip machine row
Videoalso called rodd i maskin, machine row, bröststödd roddmaskin, bröststödd rodd, neutral grip machine row, bröststödd rodd smalt grepp, maskinrodd smalt greppMachine shrug
Videoalso called maskinaxelryckWide grip lat pulldown
Videoalso called latsdrag, lat pulldown, pulldown, wide grip pulldownWide grip machine row
Videoalso called bröststödd rodd brett grepp, maskinrodd brett grepp
Cable7
Cable shrug
Videoalso called kabelaxelryckClose grip cable pulldown
Videoalso called kabellatsdrag smalt grepp, narrow grip cable pulldownClose grip seated cable row
Videoalso called sittande kabelrodd, seated cable row, cable row, close grip cable row, close grip row, narrow grip row, v-bar row, smal rodd, smal kabelrodd, rodd smalt grepp, rodd smalt grepSingle arm cable row
VideoStraight arm pulldown
Videoalso called kabel pulloverWide grip cable pulldown
Videoalso called latsdrag i kabel, kabellatsdrag, cable pulldownWide grip seated cable row
Videoalso called wide grip cable row, wide grip seated row, bred kabelrodd, bred rodd, rodd brett grepp, kabelrodd brett grepp
Bodyweightno gym7
Back extension
Videoalso called hyperextension, ryggresning, ryggresningar, 45-graders ryggresningChin-up
Videoalso called chin up, chinupsInverted row
Videoalso called australian pull upProne YTW raise
Videoalso called prone ytw, y t w raisePull-up
Videoalso called pull up, pullups, weighted pull up, weighted pullup, pull-up med vikt, pull up med viktReverse snow angel
VideoSuperman
Videoalso called prone back extension
Resistance bandno gym5
Smith machine1
Otherno gym2
How to train your back
Your back is several muscles with different jobs, which is why it needs more than one kind of exercise. Vertical pulls train the broad back muscle, the lats: pull-ups, chin-ups and the lat pulldown. Rows work the middle of the back, between the shoulder blades: the barbell row, the dumbbell row and the seated cable row. Hip hinges such as the deadlift train the back that keeps you upright, together with your hamstrings and glutes.
A good weekly programme has at least one vertical pull and one row. If you can't do a pull-up yet, assisted pull-ups or the inverted row will get you there. Grip changes less than people think: wide or narrow, the same muscles do the work at slightly different angles. Pick the one that feels best in your shoulders.
Common mistakes
- Letting the arms do the work. Think of pulling with your elbows and drawing your shoulder blades back and down. Your hands are just hooks.
- Swinging. If you rock your upper body to get the weight up, it is too heavy. Go lighter and keep your torso still.
- A rounded back in the deadlift. Keep your back neutral all the way and let your hips drive the movement.
Want them set out in a programme?
Answer a few questions about your goal, equipment and time, and BIP builds a weekly programme with sets, reps and rest worked out. You log your weights as you train and see your progress afterwards. The first week is free, no card.
Create a programme →