Back exercises
Rows, pulldowns and pull-ups for a wider, stronger back and better posture. See each one from every angle with simple steps.
11 exercises11 exercises, easiest first
Close-Grip Lat PulldownBeginner · Cable
Lat PulldownBeginner · Cable
One-Arm Dumbbell RowBeginner · Dumbbells, Bench
Seated Cable RowBeginner · Cable
Straight-Arm PulldownBeginner · Cable
SupermanBeginner · Bodyweight
Wide-Grip Lat PulldownBeginner · Cable
Bent-over RowIntermediate · Barbell
Chin-upIntermediate · Pull-up bar
DeadliftAdvanced · Barbell
Pull-upAdvanced · Pull-up bar
Training tips
- Combine a vertical pull (pull-up or pulldown) with a horizontal pull (row)
- Lead with the elbows and squeeze the shoulder blades, not the hands
- Keep a flat back on every row and pull with control
Questions
What is a good back workout for beginners?
Start with three moves: a lat pulldown or assisted pull-up, a row and a back extension. Do 3 sets of 10 to 12 reps, twice a week.
How do I get a wider back?
Pulldowns and pull-ups with a wide grip build the lats, the muscles that give the back its width.
How often should I train back?
Two times a week works well for most people, with 10 to 20 hard sets in total.
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