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Stronger Back
EXERCISES.

A focused movement library for stronger back. Select any exercise to open its complete technique, muscle, and video guide.

Stronger Back training session

20 MOVEMENTS

STRONGER BACK

Start with movements you can perform with control. Open a card for detailed form guidance.

T-Bar Row exercise
01

T-Bar Row

4 × 8–10 · All levels

Pull-Up exercise
02

Pull-Up

4 × 5–8 · All levels

Lat Pulldown exercise
03

Lat Pulldown

4 × 8–10 · All levels

Dumbbell Row exercise
04

Dumbbell Row

4 × 10 / side · All levels

Seated Cable Row exercise
05

Seated Cable Row

3 × 10–12 · All levels

Chest-Supported Row exercise
06

Chest-Supported Row

3 × 8–10 · All levels

Straight-Arm Pulldown exercise
07

Straight-Arm Pulldown

3 × 12 · All levels

Face Pull exercise
08

Face Pull

3 × 12–15 · All levels

Reverse Fly exercise
09

Reverse Fly

3 × 12–15 · All levels

Back Extension exercise
10

Back Extension

3 × 12 · All levels

Dumbbell Shrug exercise
11

Dumbbell Shrug

3 × 10–12 · All levels

Barbell Bent-Over Row exercise
12

Barbell Bent-Over Row

4 × 6–8 · All levels

Pendlay Row exercise
13

Pendlay Row

3 × 6–8 · All levels

Single-Arm Cable Row exercise
14

Single-Arm Cable Row

3 × 10 / side · All levels

Meadows Row exercise
15

Meadows Row

3 × 8–10 / side · All levels

Neutral-Grip Pulldown exercise
16

Neutral-Grip Pulldown

3 × 10–12 · All levels

Wide-Grip Pulldown exercise
17

Wide-Grip Pulldown

3 × 8–10 · All levels

Rack Pull exercise
18

Rack Pull

3 × 6–8 · All levels

Good Morning exercise
19

Good Morning

3 × 8–10 · All levels

Scapular Pull-Up exercise
20

Scapular Pull-Up

3 × 10–12 · All levels