Back exercises: complete guides

Seated Row Machine

The seated row machine is ideal for isolating the back without lower back stress. Learn proper technique, common mistakes, and variations to progress.

Seated Cable Row

The seated cable row is a fundamental exercise for building a thick back. Learn proper technique, common mistakes to avoid, and effective variations.

Plank Row / Renegade Row

The plank row (renegade row) combines bracing and rowing for a strong back and stable core. Learn the full technique and variations.

Weighted Pull-Up

The weighted pull-up is the ultimate progression for a wide, thick back. Learn proper technique, common mistakes, and how to overload progressively.

Kettlebell Row

The kettlebell row is a unilateral pulling exercise perfect for building a thick back. Learn proper technique, common mistakes, and variations.

Single-Arm Lat Pulldown

The single-arm lat pulldown corrects imbalances and maximizes lat contraction. Learn proper technique, common mistakes, and how to program it.

Renegade Row

The renegade row combines planking and rowing for an ultra-complete exercise. Technique, common mistakes, and variations for strength and stability.

Neutral Grip Pull-Up

The neutral grip pull-up is one of the most joint-friendly back exercises. Learn proper technique, common mistakes, and how to program it effectively.

Australian Pull-Ups (Inverted Rows)

Australian pull-ups are ideal for learning to pull with the back. Discover proper technique, common mistakes, and how to progress at every level.

TRX Inverted Row

The TRX inverted row is a versatile bodyweight exercise for a strong back. Learn proper technique, common mistakes to avoid, and progressions.

Standing Cable Pullover

The standing cable pullover isolates the lats without the biceps limiting the movement. Learn the full technique and variations.

L-Sit Pull-Up

The L-sit pull-up combines pulling and core work in one movement. Learn the technique, mistakes to avoid, and how to progress toward this advanced exercise.

Barbell Shrug: Complete Guide

Complete barbell shrug guide: technique, targeted muscles, mistakes to avoid, and programming to build massive traps.

Barbell Row: Complete Guide

Complete barbell row guide: targeted muscles, step-by-step execution, mistakes to avoid, and programming for your level.

Single-Arm Dumbbell Row: Complete Guide

Complete single-arm dumbbell row guide: technique, common mistakes, variations, and programming for a thick, symmetrical back.

Lat Pulldown to Chest: Complete Guide

Complete lat pulldown guide: targeted muscles, machine setup, proper form, common mistakes, and programming to build a wider back.

Pull-ups (Overhand Grip)

Overhand pull-ups are essential for a wide V-taper back. Complete guide: lat engagement, full range of motion, common errors, and variations.