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Back Exercises

Looking for the best lower and upper back exercises to build strong and defined back muscles? Great back exercises are the cornerstone for building impressive lats and they should not be overlooked.

It’s also important to include exercises that focus on both the lower and upper back muscles, as this helps maintain your correct posture and keeps your body in proportion.

WorkoutBOX contains the best back exercises that will help you build big lower and upper back muscles to be proud of. Add these lower back and upper back exercises into your weekly routine and soon you’ll be bragging to your mates about how many chin ups you can do!

Back Exercises

 : All | Lower Back | Upper Back | Lats

Back Muscles

Arm Exercise Muscles

See Also » Muscle Building Workouts

Back Extension

Intermediate
Back Extension
Back extensions are also known as hyperextensions. It's an exercise that works the lower back and also the buttocks and hamstrings. It's a good complimentary exercise to the abdominal exercises as it works the 
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Targets : Lower Back View Exercise

Bent Over Row with Static Hold, Dumbbell

Intermediate
Bent Over Row with Static Hold, Dumbbell
The Dumbbell Bent Over Row with Static Hold is an effective exercise for developing the back muscles. The static hold will help stimulate muscle growth. Below is a video tutorial and step by step instructions o 
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Targets : Back View Exercise

Bent Over Row, Barbell, Overhand

Intermediate
Bent Over Row, Barbell, Overhand
The barbell bent over row is an effective exercise for developing the lats, and is performed by bending at the waist and performing a row, squeezing the shoulders together. It also works the biceps & rear shoul 
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Targets : Mid Back View Exercise

Bent Over Row, Barbell, Reverse Grip

Intermediate
Bent Over Row, Barbell, Reverse Grip
The barbell bent over row exercise with underhand (supine) grip targets the lats, also working the biceps. The lats are one of the largest muscles in the back and cover most of the whole lower and mid back area 
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Targets : Back View Exercise

Bent Over Row, Cable, Single Arm, Overhand Grip

Intermediate
Bent Over Row, Cable, Single Arm, Overhand Grip
The Overhand Single Arm Cable Bent Over Row is an effective exercise for developing and strengthening the back muscles. Using only one arm at a time allows you to focus on using the proper technique. Below you  
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Targets : Back View Exercise

Bent Over Row, Cable, Single Arm, Underhand Grip

Intermediate
Bent Over Row, Cable, Single Arm, Underhand Grip
The Underhand Single Arm Cable Bent Over Row is an effective exercise for developing and strengthening the back muscles. Using only one arm at a time allows you to focus on using the proper technique. Below you 
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Targets : Back View Exercise

Bent Over Row, Cable, Straight Bar

Intermediate
Bent Over Row, Cable, Straight Bar
The Bent Over Cable Row is an effective exercise for developing your lats. This is performed by bending at the waist and performing a row, squeezing the shoulders together. Below is a video tutorial and step by 
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Targets : Back View Exercise

Bent Over Row, Cable, Straight Bar, Reverse Grip

Intermediate
Bent Over Row, Cable, Straight Bar, Reverse Grip
The Reverse Grip Bent Over Cable Row is an effective exercise for developing the lats. The reverse grip will also work the biceps. Below is a video tutorial and step by step instructions on how to perform the R 
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Targets : Back View Exercise

Bent Over Row, Dumbbell

Intermediate
Bent Over Row, Dumbbell
The bent over row is an effective exercise for developing the lats, and is performed by bending at the waist and performing a row. The lats are some of the largest muscles in the back and cover pretty much the  
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Targets : Back View Exercise

Bent Over Row, Dumbbell, Alternating

Beginner
Bent Over Row, Dumbbell, Alternating
The Alternating Bent Over Row is an effective exercise for developing the lats, and is performed by bending at the waist and performing a row. The lats are some of the largest muscles in the back and cover pret 
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Targets : Lats View Exercise

Bent Over Row, Dumbbell, Alternating, Reverse Grip

Intermediate
Bent Over Row, Dumbbell, Alternating, Reverse Grip
The Dumbbell Reverse Grip Bent Over Row is an effective exercise for developing the lats. The reverse grip will also work the biceps. Below is a video tutorial and step by step instructions on how to perform th 
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Targets : Back View Exercise

Bent Over Row, Dumbbell, Kneeling

Intermediate
Bent Over Row, Dumbbell, Kneeling
The Dumbbell Kneeling Bent Over Row is an effective exercise for developing and strengthening the back muscles. Below is a video tutorial and step by step instructions on how to perform the Dumbbell Kneeling Be 
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Targets : Back View Exercise

Bent Over Row, Dumbbell, Kneeling, Reverse Grip

Intermediate
Bent Over Row, Dumbbell, Kneeling, Reverse Grip
The Dumbbell Kneeling Bent Over Row is an effective exercise for developing and strengthening the lats. The reverse grip will also help work the biceps. Below is a video tutorial and step by step instructions o 
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Targets : Back View Exercise

Bent Over Row, Dumbbell, Neutral Grip

Intermediate
Bent Over Row, Dumbbell, Neutral Grip
The bent over row is an effective exercise for developing the lats, and is performed by bending at the waist and performing a row. Below you'll find a video guide and step by step instructions that describes th 
more...
Targets : Lats View Exercise

Bent Over Row, Dumbbell, Reverse Grip

Intermediate
Bent Over Row, Dumbbell, Reverse Grip
The bent over row is an effective exercise for developing the lats, and is performed by bending at the waist and performing a row. The reverse (supine) grip ensures the elbows are tucked in close to the torso t 
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Targets : Lats View Exercise

Cable Pullover, Straight Arm

Beginner
Cable Pullover, Straight Arm
The straight arm version of the lat pulldown targets all the major muscles in the back as well as the triceps and to a lesser degree the chest. It requires good core strength to perform the exercise correctly,  
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Targets : Lats View Exercise

Cable Rows, Seated

Intermediate
Cable Rows, Seated
Seated cable rows are a great way to work the back muscles. Varying the width of your hands focuses the intensity on different areas of the back. Because it's a pulling exercise you are also working your biceps 
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Targets : Back View Exercise

Cable Rows, Seated , Wide Grip

Intermediate
Cable Rows, Seated , Wide Grip
Seated cables rows with a wide grip are a great way to work the mid back muscles. Varying the widths of your hands focuses the intensity on different areas of the back and because it's a pulling exercise, you a 
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Targets : Mid Back View Exercise

Cable Rows, Seated, Bar, Underhand Grip

Beginner
Cable Rows, Seated, Bar, Underhand Grip
The Underhand Seated Cable Row is an effective exercise for strengthening and developing the back muscles. To avoid injury, use a slow and controlled motion. Below you will find a video tutorial and step by ste 
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Targets : Back View Exercise

Cable Rows, Seated, Overhand Grip

Beginner
Cable Rows, Seated, Overhand Grip
The Overhand Seated Cable Row is an effective exercise for strengthening and developing the back muscles. To avoid injury, use a slow and controlled motion. Below you will find a video tutorial and step by step 
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Targets : Back View Exercise

Cable Rows, Seated, Underhand Grip

Intermediate
Cable Rows, Seated, Underhand Grip
Seated cable rows with a narrow underhand grip are a great way to work the lat muscles. Varying the widths of your hands focuses the attention on different areas of the back and because it's an underhand grip p 
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Targets : Lats View Exercise

Dumbbell Row, Single Arm, Bench, Elbow In

Intermediate
Dumbbell Row, Single Arm, Bench, Elbow In
The single arm dumbbell row has the elbow tucked into the side of the body and targets the main back muscles. Using a bench helps to stabilize the position. To progress and make the exercise more challenging, i 
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Targets : Back View Exercise

Hip Extensions, Bridge

Beginner
Hip Extensions, Bridge
Hip extensions are a great exercise for strengthening the lower back and toning the buttocks, hamstrings and quads. It's relatively easy to perform and can be done by beginners. Weight can be added later as a w 
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Targets : Lower Back View Exercise

Hip Extensions, Weighted, Bridge

Beginner
Hip Extensions, Weighted, Bridge
Weighted hip extensions are a great exercise for strengthening the lower back and toning the buttocks, hamstrings and quads. It's relatively easy to perform and can be done by beginners. The weight can be added 
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Targets : Lower Back View Exercise

Inverted Rows

Advanced
Inverted Rows
Inverted rows compliment the barbell chest press by working the opposing muscles in the back to create a balanced workout. Inverted rows are also known as, reverse pushups or reverse rows. You can perform the i 
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Targets : Back View Exercise

Lat Pulldown, Behind the Neck, Narrow Grip

Beginner
Lat Pulldown, Behind the Neck, Narrow Grip
The Behind the Neck Narrow Grip Lat Pulldown is an effective exercise for developing and strengthening the lats. Below you will find a video tutorial and step by step instructions on how to perform the Behind t 
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Targets : Back View Exercise

Lat Pulldown, Behind the Neck, Underhand Grip

Beginner
Lat Pulldown, Behind the Neck, Underhand Grip
The Behind the Neck Underhand Grip Lat Pulldown is an effective exercise for developing and strengthening the lats. Below you will find a video tutorial and step by step instructions on how to perform the Behin 
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Targets : Back View Exercise

Lat Pulldown, Behind the Neck, Wide Grip

Beginner
Lat Pulldown, Behind the Neck, Wide Grip
The Behind the Neck Lat Pulldown is an effective exercise for developing and strengthening the lats. Below you will find a video tutorial and step by step instructions on how to perform the Behind the Neck Lat  
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Targets : Back View Exercise

Lat Pulldown, Cable, Wide Grip

Beginner
Lat Pulldown, Cable, Wide Grip
The lat pulldown works the major muscles in the back and also the biceps in the arms. It's a good exercise to progress up to doing pull ups as it develops strength in the back and arms, so its ideal for beginne 
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Targets : Lats View Exercise

Lat Pulldown, Narrow Grip

Beginner
Lat Pulldown, Narrow Grip
The Behind the Neck Narrow Grip Lat Pulldown is an effective exercise for developing and strengthening the lats. Below you will find a video tutorial and step by step instructions on how to perform the Behind t 
more...
Targets : Back View Exercise

Lat Pulldown, Underhand Grip

Beginner
Lat Pulldown, Underhand Grip
The Lat Pulldown with underhand grip is another variation of the Lat Pulldown exercise. This version works the lats, but places a greater emphasis on the biceps.
Targets : Lats View Exercise

Machine Flye, Reverse

Beginner
Machine Flye, Reverse
The Reverse Machine Flye is an effective exercise for strengthening and developing the back muscles. Make sure your arms don't extend past 90 degrees when performing this exercise. Below you will find a video t 
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Targets : Back View Exercise

Plank Row, Dumbbell

Intermediate
Plank Row, Dumbbell
The dumbbell plank row is an effective exercise for developing the lats and core, and is performed by performing a row from the plank pose, squeezing the shoulders together. Below you'll find a video guide and 
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Targets : Back View Exercise

Plank Row, Dumbbell, Underhand Grip

Intermediate
Plank Row, Dumbbell, Underhand Grip
The Dumbbell Underhand Grip Plank Row is an effective exercise for developing the back muscles. The underhand grip will also help work the biceps. Below you will find a video tutorial and step by step instructi 
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Targets : Back View Exercise

Plank, High Row, Dumbbell

Intermediate
Plank, High Row, Dumbbell
The High Plank Dumbbell Row is an effective exercise for developing the back muscles. Below you will find a video tutorial and step by step instructions on how to perform the High Plank Dumbbell Row.
Targets : Back View Exercise

Pull Ups, Eccentric

Advanced
Pull Ups, Eccentric
Eccentric Pull Ups are an effective exercise that helps develop and strengthen the back muscles. The slow movement will help stimulate muscle growth, although it is an extremely difficult exercise. Below you wi 
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Targets : Upper Back View Exercise

Pull Ups, Neutral Grip

Advanced
Pull Ups, Neutral Grip
Neutral Grip Pull Ups are an effective exercise for strengthening and developing the back muscles. This exercise will also work the biceps as a secondary muscle group. Below you will find a video tutorial and s 
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Targets : Upper Back View Exercise

Pull Ups, Overhand, Narrow Grip

Advanced
Pull Ups, Overhand, Narrow Grip
Pull ups (also known as chin ups) are a great bodyweight exercise for working the back and arms as well as a tough test to measure muscular fitness and strength. The narrow grip focuses more attention on the bi 
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Targets : Upper Back View Exercise

Pull Ups, Overhand, Wide Grip

Advanced
Pull Ups, Overhand, Wide Grip
Pull ups (also known as chin ups) are a great bodyweight exercise for working the back and arms as well as a tough test to measure muscular fitness and strength. The wide grip focuses more attention on the uppe 
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Targets : Back View Exercise

Pull Ups, Underhand Grip

Advanced
Pull Ups, Underhand Grip
Pull ups (also known as chin ups) are the classic bodyweight exercise and are often used by exercisers as a measure of personal fitness. It's a difficult exercise to do and requires a large amount of upper bod 
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Targets : Lats View Exercise

Pullover, Barbell, Lying

Intermediate
Pullover, Barbell, Lying
This exercise targets the lats, the chest and triceps. It's a good exercise for beginners as it helps to build strength in the back, chest and arms before progressing on to more challenging exercises such as ch 
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Targets : Lats View Exercise

Pullover, Dumbbell, Lying

Intermediate
Pullover, Dumbbell, Lying
The Lying Dumbbell Pullover is an effective exercise for developing the back muscles. Make sure you use a controlled motion and breathe steadily while performing this exercise. Below is a video tutorial and st 
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Targets : Back View Exercise

Quadruped, Alternating

Intermediate
Quadruped, Alternating
The quadruped is an effective exercise for developing the core and lower back, and is performed on all fours, lifting one arm and opposite leg, holding it. Extension of the hips and shoulders means that it give 
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Targets : Lower Back View Exercise

Row, Dumbbell, Kneeling

Beginner
Row, Dumbbell, Kneeling
The kneeling row is an effective exercise for developing the lats, and is performed by kneeling on a bench and performing a row, squeezing the shoulders together. The kneeling version targets each side of the l 
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Targets : Lats View Exercise

Seated Row Machine

Beginner
Seated Row Machine
The seated row machine is ideal for beginners to weight training who are looking to develop a strong muscular back. It will help develop your back and get it used to lifting weights and is a great stepping ston 
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Targets : Lats View Exercise

Seated Row Machine, Overhand Grip

Beginner
Seated Row Machine, Overhand Grip
The Overhand Seated Row Machine is an effective exercise for strengthening and developing the back muscles. Changing up your grip will make sure you activate different muscles. Below you will find a video tutor 
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Targets : Back View Exercise

Seated Row Machine, Underhand Grip

Beginner
Seated Row Machine, Underhand Grip
The Underhand Seated Row Machine is an effective exercise for strengthening and developing the back muscles. Changing up your grip will make sure you activate different muscles. Below you will find a video tuto 
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Targets : Back View Exercise

Squat, Dumbbell Twist, Low to High

Intermediate
Squat, Dumbbell Twist, Low to High
The Squat Twist with Dumbbell is a dynamic exercise that mimics functional everyday movement and works the whole body. It's a good exercise for developing a strong lower back and core. Below you will find a vid 
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Targets : Lower Back View Exercise

Squat, Medicine Ball Twist, Low to High

Intermediate
Squat, Medicine Ball Twist, Low to High
The squat with medicine ball twist is a dynamic exercise that mimics functional everyday movement and works the whole body. It's a good exercise for developing a strong lower back and core.
Targets : Lower Back View Exercise

Squat, Plate Twist, Low to High

Intermediate
Squat, Plate Twist, Low to High
The Squat with Plate Twist is a dynamic exercise that mimics functional everyday movement and works the whole body. It's a good exercise for developing a strong lower back and core. Below you will find a video  
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Targets : Lower Back View Exercise

Superman

Beginner
Superman
The superman is an effective exercise for strengthening the lower back. It is relatively straight forward to master and can be performed by beginners. It's a complimentary exercise to the abdominal crunch as it 
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Targets : Lower Back View Exercise

Superman, Alternating

Beginner
Superman, Alternating
The alternating superman is an effective exercise for developing the core and lower back, and is performed by lying prone, lifting the legs, arms, and head and holding it. It will also improve coordination betw 
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Targets : Lower Back View Exercise

Some Back Workouts you should try

Lower and Upper Back Workout Routine
Lower and Upper Back Workout Routine
Level : Beginner
» View Workout
Best Back Workout for Mass
Best Back Workout for Mass
Level : Intermediate
» View Workout
Back and Biceps Workout
Back and Biceps Workout
Level : Intermediate
» View Workout
Killer Back Workout
Killer Back Workout
Level : Advanced
» View Workout
Back and Shoulder Workout
Back and Shoulder Workout
Level : Advanced
» View Workout
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