The 65 Best Back Exercises

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Ranked based on how effective each exercise is in building muscle strength. Learn More

Top 10

  1. 1. Lat Pulldown

    Photo of Lat Pulldown being performed
    7,123,592 SETS LOGGED
    100 mSCORE

    This compound exercise primarily targets the back, but also hits the shoulders and biceps. The movement itself is based on a Pull Up, however, by locking your legs into place, you can add significantly more stability to the movement making it easier to complete a rep, as well as getting control over the resistance. This exercise can be easily adapted to meet your needs with different handles.

  2. 2. Dumbbell Row

    Photo of Dumbbell Row being performed
    7,730,794 SETS LOGGED
    99.5 mSCORE

    This compound movement primarily targets the back, but also hits the shoulders and biceps, as well as requiring some core activation for stability. By bracing yourself on the flat bench, you can position your torso parallel to the ground, without needing specific equipment. This is a great exercise with or without limited equipment, and a staple in many back workouts.

  3. 3. Hammerstrength High Row

    Photo of Hammerstrength High Row being performed
    1,200,765 SETS LOGGED
    98.9 mSCORE

    Hammerstrength High Row is a compound exercise that primarily targets your back. This movement is somewhere in between a Lat Pull Down and a Seated Row. The Hammerstrength Machine helps restrict your range of motion by moving on a set path, and adds a ton of stability to the movement. This is a great exercise for building strength, and the use of a machine allows you to focus more of your efforts on exertion rather than form.

    • Beginner
    • Hammerstrength (Leverage) Machine (all forms)
  4. 4. Cable Row

    Photo of Cable Row being performed
    5,380,978 SETS LOGGED
    97.8 mSCORE

    Cable Row is a compound movement that primarily targets your back, but also hits your shoulders and biceps. This exercise is often done with a specific cable machine that sets you into the perfect position, but you can also use an adjustable cable to have more control over the direction your resistance is coming from. This is a great exercise for building muscle mass and strength in your back, and is a common addition to most upper body or pull workouts.

  5. 5. Hammerstrength Iso Row

    Photo of Hammerstrength Iso Row being performed
    1,221,486 SETS LOGGED
    97.3 mSCORE

    Hammerstrength High Row is a compound exercise that primarily targets your back. This movement is fairly similar to other seated rows, however the Hammerstrength Machine will restrict your range of motion to an arc, rather than a straight line. The machine also adds stability to the movement, which allows you to focus your attention on exertion rather than stability.

    • Beginner
    • Hammerstrength (Leverage) Machine (all forms)
  6. 6. Landmine Row

    Photo of Landmine Row being performed
    542,924 SETS LOGGED
    96.7 mSCORE

    Landmine Row is a compound exercise that primarily targets the back, but also hits the shoulders and biceps. The use of the landmine causes the weight to arc towards the chest, rather than move in straight line. This is an excellent exercise for adding some variety to your rows, and is a great way to build muscle mass and strength.

  7. 7. Machine Row

    Photo of Machine Row being performed
    1,534,584 SETS LOGGED
    95.1 mSCORE

    Like other row variations, this is a compound exercise that primarily targets your back. Unlike other variations, using a machine restricts your range of motion, and adds a ton of stability to the movement. This is excellent exercise for learning or practicing the movement of a seated row.

    • Beginner
    • Row Machine
  8. 8. Incline Dumbbell Row

    Photo of Incline Dumbbell Row being performed
    987,051 SETS LOGGED
    94.5 mSCORE

    This is a compound exercise that primarily targets your back. It’s a variation on the more standard Bent Over Row, that uses an incline bench to stabilize your upper body. This added stability ensures that you can't assist yourself by recruiting other muscle groups. The added stability also allows you to focus on moving the weight rather than stabilizing your upper body in the right position.

  9. 9. Single Arm Lat Pulldown

    Photo of Single Arm Lat Pulldown being performed
    730,434 SETS LOGGED
    94 mSCORE

    The Single Arm Lat Pulldown is a unilateral compound exercise that isolates the latissimus dorsi while improving muscle imbalances and enhancing core stability. By pulling with one arm at a time, this exercise allows for a greater range of motion and a deeper stretch in the lats compared to the traditional lat pulldown. It also engages the core and obliques to a greater degree as they work to stabilize the body, making it a challenging yet effective variation.

  10. 10. Shotgun Row

    Photo of Shotgun Row being performed
    1,190,414 SETS LOGGED
    93.4 mSCORE

    Shotgun Row is a compound exercise that primarily targets the back. The use of a cable machine gives you control over the direction your resistance is coming from. This makes this a great exercise for adding some variety to your rows. By targeting each side independently, you help prevent any compensating for strength discrepancies between sides. You can easily adapt this exercise by adjusting the pulley on the cable machine to target more specific functional applications.

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  1. 11. Bent Over Barbell Row

    Photo of Bent Over Barbell Row being performed
    2,716,698 SETS LOGGED
    92.9 mSCORE

    Bent Over Barbell row is a compound movement that primarily targets your back, but also hits your shoulders, traps, and biceps. The use of a barbell adds more stability to this movement compared to something like dumbbells which can help you focus on exerting strength rather than stabilizing the movement. It’s a great exercise for building strength, and can be a way to start learning more advanced exercises like Olympic Lifts.

  2. 12. Wide Grip Lat Pulldown

    Photo of Wide Grip Lat Pulldown being performed
    1,166,885 SETS LOGGED
    92.3 mSCORE

    Targets the latissimus dorsi, biceps, and upper back. This variation with a wider grip emphasizes the outer lats, enhancing back width and posture. Ideal for those aiming to strengthen and broaden their back, improving both aesthetics and functional pull strength.

  3. 13. Reverse Grip Pull Down

    Photo of Reverse Grip Pull Down being performed
    775,379 SETS LOGGED
    91.2 mSCORE

    The Reverse Grip Pull Down is a compound exercise that primarily targets the latissimus dorsi but shifts more focus towards the lower lats and biceps due to the underhand grip. This variation can be easier on the wrists and elbows than the traditional overhand grip and allows for a closer grip, enhancing the activation of the targeted muscles. It's particularly beneficial for those seeking to increase the thickness of their lower lats and improve overall back strength and aesthetics.

  4. 14. Smith Machine Bent Over Row

    Photo of Smith Machine Bent Over Row being performed
    774,105 SETS LOGGED
    90.7 mSCORE

    This exercise is a Smith Machine variation on Bent Over Row. Like the standard version, this is a compound exercise that primarily targets the back. Using a Smith Machine restricts your range of motion, and adds significantly more stability to the movement. This is a great variation to learn and improve your Bent Over Row.

    • Beginner
    • Smith Machine
  5. 15. V-Bar Pulldown

    Photo of V-Bar Pulldown being performed
    1,114,713 SETS LOGGED
    90.1 mSCORE

    The V-Bar Pulldown is a compound exercise targeting the upper back, specifically the latissimus dorsi, with added emphasis on the middle back and biceps. Using a V-Bar allows for a neutral grip, which can reduce shoulder strain and increase the focus on the lats over the standard bar pulldown. This variation is particularly beneficial for those looking to enhance grip strength and provide a more comfortable wrist position, potentially allowing for heavier lifts and increased muscle engagement.

  6. 16. Straight-Arm Pulldown

    Photo of Straight-Arm Pulldown being performed
    1,003,858 SETS LOGGED
    89.6 mSCORE

    This is an isolation exercise that primarily targets your back. Pulling the bar down in an arc with your arms straight helps to remove muscle groups like biceps from the movement, and allows you to focus your attention on your back. You can further adjust where in your back you’re targeting by moving your hands closer to the ends of the bar.

  7. 17. 1/2 Kneeling Shotgun Row

    Photo of 1/2 Kneeling Shotgun Row being performed
    38,303 SETS LOGGED
    88.5 mSCORE

    The 1/2 Kneeling Shotgun Row is a compound exercise that targets the back, shoulders, and core, with a particular focus on unilateral strength development and core stability. Performed from a half-kneeling position, this variation utilizes a cable machine set to a low position to mimic the action of rowing with one arm, akin to loading a shotgun. This exercise not only engages the primary muscles of the back but also requires significant stabilization from the core and lower body to maintain proper form. The unique position and single-arm execution help correct muscle imbalances, enhance core engagement, and improve overall posture. It's especially beneficial for athletes or individuals looking to increase functional strength and stability in their upper body and core.

  8. 18. Dumbbell Bent Over Row

    Photo of Dumbbell Bent Over Row being performed
    3,777,889 SETS LOGGED
    85.2 mSCORE

    Dumbbell Bent Over Row is a compound exercise that primarily targets the back, but also hits biceps. The use of dumbbells helps prevent compensating for any discrepancies in strength between sides, as well as adds more instability to the movement compared to equipment like barbells. This can be a great addition to any back workout for building muscle mass and strength.

  9. 19. Pull Up

    Photo of Pull Up being performed
    3,367,264 SETS LOGGED
    84.1 mSCORE

    Pull Ups are compound, bodyweight exercise that primarily target the back, but also hits the shoulders and biceps. While this exercise does have a decently high barrier to entry, it can be easily adapted to match your current conditioning with weighted or assisted variations. This is an excellent exercise for building functional strength and body control.

  10. 20. Dead Hang

    Photo of Dead Hang being performed
    666,380 SETS LOGGED
    83 mSCORE

    The Dead Hang involves hanging from a pull-up bar with straight arms and relaxed shoulders for as long as possible. It is an excellent exercise for improving grip strength, decompressing the spine, and enhancing shoulder stability. Regular practice can also help in increasing endurance for other pull-up bar exercises.

  11. 21. Kettlebell Alternating Row

    Photo of Kettlebell Alternating Row being performed
    463,317 SETS LOGGED
    82.4 mSCORE

    Kettlebell Alternating Row is a compound exercise that primarily targets the back, but also hits the shoulders and biceps. By alternating sides after each rep, you give your muscles a brief moment to recover in the middle of your set, while also allowing you to focus your attention on the side that’s performing the movement. This is a great exercise for building muscle mass and strength.

  12. 22. Gorilla Rows

    Photo of Gorilla Rows being performed
    315,845 SETS LOGGED
    81.9 mSCORE

    Gorilla Rows are a compound exercise that primarily targets the back, but also hits the shoulders, biceps, and traps. By alternating sides after each rep, you give your muscles a brief moment to recover in the middle of your set, while also allowing you to focus your attention on the side that’s performing the movement. The posture this exercise puts you in can help you develop functional strength outside of just the rowing movement as well.

  13. 23. Neutral Grip Pull Up

    Photo of Neutral Grip Pull Up being performed
    794,064 SETS LOGGED
    79.7 mSCORE

    Targets the lats, biceps, and forearms using a grip where palms face each other. This variation is gentler on the shoulders and wrists, making it a suitable choice for those with joint concerns or looking to add variety to their pull-up routine.

  14. 24. Chin Up

    Photo of Chin Up being performed
    1,760,870 SETS LOGGED
    79.1 mSCORE

    Chin Ups are a compound, bodyweight exercise that primarily targets your back, but also hits your biceps. It’s similar to a Pull Up, but uses an underhand grip. This is a great exercise for getting more comfortable on a pull up bar, and is great for building strength, and muscle mass.

  15. 25. Wide Grip Pull Up

    Photo of Wide Grip Pull Up being performed
    680,130 SETS LOGGED
    77.5 mSCORE

    Focuses on the upper back, lats, and biceps, emphasizing the outer lats for improved back width. This challenging variation is suited for individuals looking to increase their upper body strength and achieve a more V-shaped torso.

  16. 26. Assisted Chin Up

    Photo of Assisted Chin Up being performed
    303,159 SETS LOGGED
    73.6 mSCORE

    Similar to the standard Chin Up, this is a compound exercise that primarily targets your back. Unlike the standard Chin Up this variation does not require you to lift your full bodyweight. Instead, a counterweight will help you raise your chin to the bar. This is a great way for individuals to build strength as they work towards performing a full set of Chin Ups.

    • Beginner
    • Assisted Weight Machine
  17. 27. Mini Loop Band Kneeling Row

    Photo of Mini Loop Band Kneeling Row being performed
    328,360 SETS LOGGED
    73.1 mSCORE

    Similar to other row variations, this compound movement primarily targets your back. By targeting each side of the body independently, you add some instability to the movement, which will help account for any differences in strength between sides. In addition the use of a mini loop band means that the tension will increase as you progress through the movement.

  18. 28. TRX Power Pull

    Photo of TRX Power Pull being performed
    95,100 SETS LOGGED
    67 mSCORE

    This is a compound, bodyweight exercise that primarily targets your back. Because you’re only holding the straps with one hand, you need to stabilize your upper body as you perform the movement. In addition, you aren’t able to compensate for any weaknesses between sides. You can easily adjust the resistance of this exercise by moving yourself closer or further from the anchor point.

  19. 29. Loop Band Chin Up

    Photo of Loop Band Chin Up being performed
    44,241 SETS LOGGED
    66.5 mSCORE

    The Loop Band Chin Up uses a looped resistance band attached to a pull-up bar to assist with the chin-up motion. This variation is perfect for beginners or those working on improving their upper body strength, as the band helps lift some of the body's weight, making the chin-up more accessible.

  20. 30. Handle Band Lat Pulldown

    Photo of Handle Band Lat Pulldown being performed
    301,580 SETS LOGGED
    65.9 mSCORE

    This variation targets the latissimus dorsi, utilizing a handle band to simulate the lat pulldown machine movement. It offers the benefits of portability and adjustable resistance, improving upper body strength and back definition with a focus on proper form and engagement.

  21. 31. V-Bar Pull Up

    Photo of V-Bar Pull Up being performed
    187,654 SETS LOGGED
    65.4 mSCORE

    Targets the middle back, biceps, and lats by using a V-bar grip, which allows for a neutral or slightly supinated grip. This exercise is excellent for those wanting to emphasize the middle to lower lats and improve overall back strength.

  22. 32. Handle Band Rear Deltoid Fly

    Photo of Handle Band Rear Deltoid Fly being performed
    277,990 SETS LOGGED
    64.3 mSCORE

    This exercise isolates the rear deltoids, using a handle band to execute the fly movement. It enhances shoulder stability and posture by engaging the often-neglected rear deltoids, offering a more controlled and effective workout than traditional free weights.

  23. 33. Loop Band Pull Up

    Photo of Loop Band Pull Up being performed
    86,398 SETS LOGGED
    63.7 mSCORE

    Similar to other Pull Up variations, this is a compound exercise that primarily targets your back. This is an assisted variation which is great for anyone looking to build the strength needed to perform a full set of Pull Ups. Unlike some other assisted variations, the use of a loop band allows for the assistance to decrease as you move closer and closer to the bar.

  24. 34. Bar Muscle Up

    Photo of Bar Muscle Up being performed
    23,757 SETS LOGGED
    62.6 mSCORE

    Similar to the standard Muscle Up, the Bar Muscle Up is performed on a pull-up bar and requires pulling oneself up from a hanging position and transitioning into a dip. It focuses on upper body strength, particularly in the shoulders, arms, and back, demanding high levels of power and technique. This variation is often used in gymnastics and cross-training workouts.

  25. 35. Ring Row

    Photo of Ring Row being performed
    59,351 SETS LOGGED
    61 mSCORE

    Ring Rows are a more difficult variation of an Inverted Row. Similar to Inverted Row, this is a compound, bodyweight movement that primarily targets your back. Unlike the simpler variation, the use of rings adds significantly more instability to the movement. You can easily adjust the resistance of this exercise by moving your feet closer or further from the anchor point.

    • Intermediate
    • Rings
  26. 36. Loop Band Overhead Pull Apart

    Photo of Loop Band Overhead Pull Apart being performed
    7,932 SETS LOGGED
    60.4 mSCORE

    A dynamic exercise targeting the posterior shoulder muscles, upper back, and improving shoulder mobility. By pulling the loop band apart overhead, it effectively engages the rear deltoids, rhomboids, and traps, essential for enhancing posture and reducing the risk of shoulder injuries. The overhead motion increases shoulder flexibility and strength, making it an excellent addition to both warm-up routines and strength training sessions.

  27. 37. TRX Swimmer Pull

    Photo of TRX Swimmer Pull being performed
    129,702 SETS LOGGED
    59.9 mSCORE

    This exercise is an isolation, bodyweight exercise that primarily targets your back. By keeping your arms straight as you pull yourself up, you can help to isolate your back. By using TRX straps, you can feel your resistance decrease as you get closer to the top. Because the weight for this exercise is caused by you leaning backwards on the straps, you can easily adjust how much resistance you feel by moving closer or further from your anchor point, even in the middle of your set.

  28. 38. TRX Clock Pull

    Photo of TRX Clock Pull being performed
    91,633 SETS LOGGED
    53.3 mSCORE

    This exercise is a combination of a few bodyweight movements with a TRX strap. These movements primarily target your back. By pulling yourself up, and extending one arm out to the side, you can focus your attention on that side, and ensure that you aren’t compensating for any weaknesses between sides. Because the resistance is caused by leaning back on the straps, you can easily adjust your resistance, even in the middle of your set.

  29. 39. Handle Band Straight-Arm Pulldown

    Photo of Handle Band Straight-Arm Pulldown being performed
    201,677 SETS LOGGED
    51.6 mSCORE

    The Handle Band Straight-Arm Pulldown targets the lats and upper back, utilizing a resistance band with handles for a smooth, consistent pull. This exercise emphasizes lat engagement without bending the elbows, offering a unique variation that can improve posture and increase back strength.

  30. 40. Kettlebell Row

    Photo of Kettlebell Row being performed
    712,052 SETS LOGGED
    45.6 mSCORE

    Kettlebell Row is a compound exercise that primarily targets the back. The use of a single kettlebell, and the position of your torso adds instability to the movement, and forces you to brace your core to maintain good posture. In addition, targeting one side at a time allows you to focus your attention on that side which can improve muscle activation, and help prevent any compensating for strength discrepancies between sides.

  31. 41. Loop Band Bent Over Row

    Photo of Loop Band Bent Over Row being performed
    107,222 SETS LOGGED
    43.4 mSCORE

    A compound exercise, the Loop Band Bent Over Row targets the back, shoulders, and biceps. It offers the benefit of adjustable resistance through band tension, making it versatile for strength levels. The movement enhances back strength and posture.

  32. 42. Archer Pull Up

    Photo of Archer Pull Up being performed
    80,739 SETS LOGGED
    42.3 mSCORE

    A dynamic and advanced pull-up variation that involves a circular motion, allowing for faster and more efficient movement. Ideal for athletes looking to increase pull-up speed and efficiency, particularly in competitive settings.

  33. 43. Butterfly Pull Up

    Photo of Butterfly Pull Up being performed
    15,902 SETS LOGGED
    41.8 mSCORE

    An advanced and dynamic variation of the traditional pull-up, the Butterfly Pull Up is designed to minimize the movement's time by incorporating a circular motion with the legs and hips. This technique allows for quicker and more efficient repetitions, making it particularly popular in competitive fitness and CrossFit. It targets the upper back, shoulders, and arms, requiring and building significant core strength and coordination. Ideal for athletes looking to increase their pull-up efficiency and endurance, this exercise demands mastery of basic pull-ups and excellent upper body strength before attempting.

  34. 44. Loop Band Shoulder Squeeze

    Photo of Loop Band Shoulder Squeeze being performed
    187,084 SETS LOGGED
    38.5 mSCORE

    Loop Band Shoulder Squeeze is an isolation exercise that primarily targets your back, but also hits your shoulders, traps, and triceps. The use of a loop band increases tension as you progress through the movement, making this a great exercise for developing strength near the end of your range of motion. This is a great addition later in your workout when you really want to fatigue your back, and build some muscle.

  35. 45. Loop Band Standing Single Arm Row

    Photo of Loop Band Standing Single Arm Row being performed
    5,122 SETS LOGGED
    37.9 mSCORE

    This exercise emphasizes the back, biceps, and shoulders, utilizing a loop band for resistance. It allows for a focused, unilateral workout, helping to correct imbalances and strengthen the core due to the stability required. The standing single arm row is excellent for improving posture, enhancing muscular endurance, and can be adapted for all fitness levels.

  36. 46. Handle Band Bent Over Row

    Photo of Handle Band Bent Over Row being performed
    337,114 SETS LOGGED
    36.3 mSCORE

    Handle Band Bent Over Row is a compound exercise that primarily targets the back, but also hits the shoulders and biceps. The use of a handle band can help to prevent any compensation for imbalances in strength between sides, as well as allows the resistance to increase as you progress through the movement. This is a great exercise for learning the movement, while stilling building muscle mass and strength.

  37. 47. Mixed Grip Pull Up

    Photo of Mixed Grip Pull Up being performed
    189,281 SETS LOGGED
    34.6 mSCORE

    Combines one palm facing forward and one palm facing the body, challenging the lats, biceps, and grip strength unevenly. This variation helps in overcoming strength imbalances and enhances grip variation for improved muscular development.

  38. 48. Single Arm Landmine Row

    Photo of Single Arm Landmine Row being performed
    231,166 SETS LOGGED
    33 mSCORE

    This exercise is a variation on Landmine Row. Similar to Landmine Row, this is a compound exercise that primarily targets your back. By performing this movement with each arm individually, you ensure that you aren’t compensating for any strength discrepancies between sides, as well as adding more instability to the movement.

  39. 49. Cable Crossover Lat Pulldown

    Photo of Cable Crossover Lat Pulldown being performed
    98,148 SETS LOGGED
    31.9 mSCORE

    Cable Crossover Lat Pulldown is a compound exercise targeting the latissimus dorsi with a unique crossover motion that enhances the stretch and contraction of the lats. This variation promotes width and depth in the back muscles, improving posture and V-taper aesthetics. It's especially beneficial for those aiming to intensify their back workouts with added focus on the lower lats and increased range of motion.

  40. 50. Meadow Landmine Row

    Photo of Meadow Landmine Row being performed
    34,459 SETS LOGGED
    30.2 mSCORE

    This exercise is a variation on the more standard Dumbbell Row. Similar to other variations, this is a compound movement that primarily targets your back. The use of a landmine causes you to raise the weight in an arc, up and slightly away from your torso at the top of the movement. By targeting each side independently, you can ensure that you aren’t compensating for any weakness between sides.

  41. 51. Loop Band Seated Single Arm Row

    Photo of Loop Band Seated Single Arm Row being performed
    3,950 SETS LOGGED
    29.1 mSCORE

    This exercise targets the back, shoulders, and biceps by mimicking the rowing motion with a loop band. Performed seated, it allows for focused engagement of the muscles and the ability to adjust resistance easily by changing the band tension. This unilateral exercise helps in correcting muscle imbalances and strengthening the core due to the stabilization required during the movement.

  42. 52. Loop Band Seated Row

    Photo of Loop Band Seated Row being performed
    99,567 SETS LOGGED
    28 mSCORE

    Similar to other Seated Row variations, this is a compound back exercise. The use of a loop band allows for increasing tension as you progress through the movement. This is especially useful if you’re looking to develop strength at the end of your rows. The downside is that there is less tension as you extend your arms, so focus on squeezing your shoulder blades together at the end of the movement.

  43. 53. Loop Band Negative Pull Up

    Photo of Loop Band Negative Pull Up being performed
    28,792 SETS LOGGED
    26.4 mSCORE

    Similar to the Negative Chin Up but with a wider, overhand grip, the Loop Band Negative Pull Up targets the lats, biceps, and shoulders. The loop band provides assistance, allowing the practitioner to focus on a slow and controlled descent, enhancing muscle endurance and strength.

  44. 54. TRX Row

    Photo of TRX Row being performed
    400,559 SETS LOGGED
    25.8 mSCORE

    TRX Row is a compound, bodyweight exercise that primarily targets the back. The use of a TRX strap helps to prevent compensating for strength discrepancies between sides, while also adding some instability to the movement. You can also easily add or remove resistance during your set by stepping your feet closer or further from the anchor point. This is a great exercise for adding some variety to your rows, as well as building strength.

  45. 55. Trap Bar Bent Over Row

    Photo of Trap Bar Bent Over Row being performed
    105,399 SETS LOGGED
    24.7 mSCORE

    Like other Bent Over Row variations, this is a compound exercise that primarily targets your back. This variation gives you the stability of using a single piece of equipment like a barbell variation, while keeping the weight inline with your center of mass. This is a great variation if you’ve been struggling with the barbell variation, of if you’re looking to add a little more variety to your back days.

    • Intermediate
    • Trap Bar
  46. 56. Australian Pull Up

    Photo of Australian Pull Up being performed
    74,179 SETS LOGGED
    22 mSCORE

    A horizontal pull-up variation that targets the back, shoulders, and biceps with the body positioned under a bar. This exercise is excellent for beginners or as a way to focus on back muscle endurance and technique.

  47. 57. Inverted Row

    Photo of Inverted Row being performed
    304,398 SETS LOGGED
    18.7 mSCORE

    Inverted Row is a bodyweight variation on the more standard row. Like other Row exercises, this is a compound exercise that primarily targets your back. The movement itself differs very little from a standard row. The benefit of this variation is that you can perform this exercise with your bodyweight, as well as keep your back completely straight.

  48. 58. Loop Band Straight-Arm Pull Down

    Photo of Loop Band Straight-Arm Pull Down being performed
    4,257 SETS LOGGED
    18.1 mSCORE

    This exercise targets the latissimus dorsi, engaging the core and arms in a standing position. Using a loop band to simulate the pull-down motion, it offers a portable alternative to machine workouts, enhancing back strength and muscle definition. The straight-arm variation focuses on lat engagement, promoting better posture and upper body strength.

  49. 59. Mini Loop Band Single Leg Romanian Deadlift with Row

    Photo of Mini Loop Band Single Leg Romanian Deadlift with Row being performed
    236,461 SETS LOGGED
    16.5 mSCORE

    A compound exercise that combines balance, strength, and coordination, targeting the hamstrings, glutes, back, and biceps. The addition of a row with the mini loop band intensifies the workout, improving posture and upper body strength, offering a multifaceted benefit that surpasses traditional deadlifts.

  50. 60. TRX Hip Throw

    Photo of TRX Hip Throw being performed
    77,939 SETS LOGGED
    13.2 mSCORE

    Mimicking the motion of a hip throw, the TRX Hip Throw specifically targets the core and obliques through rotational movements. This exercise is particularly effective for improving core power and rotational strength, making it a beneficial addition to functional training and athletic conditioning.

  51. 61. Handle Band Row

    Photo of Handle Band Row being performed
    294,801 SETS LOGGED
    11 mSCORE

    Targeting the back, shoulders, and biceps, the Handle Band Row mimics rowing movements with resistance bands. This exercise improves back strength and posture, offering a convenient and effective alternative to machine rows, with the added benefit of portability.

  52. 62. Medicine Ball Slam

    Photo of Medicine Ball Slam being performed
    278,392 SETS LOGGED
    7.1 mSCORE

    A high-intensity, full-body exercise that uses the explosive power of slamming a medicine ball downward. This movement targets the arms, shoulders, core, and back, improving power, coordination, and cardiovascular fitness. It's more dynamic than traditional weightlifting, offering both strength and cardio benefits.

  53. 63. Loop Band Lat Pulldown

    Photo of Loop Band Lat Pulldown being performed
    70,911 SETS LOGGED
    5.5 mSCORE

    This exercise mimics the traditional Lat Pulldown machine workout, targeting the latissimus dorsi. The loop band variation allows for a focus on form and control, offering a portable and versatile alternative to gym equipment.

  54. 64. Loop Band Wide Grip Pull Up

    Photo of Loop Band Wide Grip Pull Up being performed
    24,841 SETS LOGGED
    2.2 mSCORE

    Adds resistance to wide grip pull-ups using a loop band, increasing difficulty and muscle engagement in the lats, shoulders, and arms. This variation is perfect for those seeking to progress in their pull-up performance while focusing on upper body strength and endurance.

  55. 65. Loop Band Negative Chin Up

    Photo of Loop Band Negative Chin Up being performed
    19,335 SETS LOGGED
    1.6 mSCORE

    Focusing on the eccentric (lowering) phase of the chin-up, the Loop Band Negative Chin Up uses a looped resistance band for assistance. This exercise emphasizes controlled descent, improving strength and muscle growth in the biceps, forearms, and back, and is ideal for building up to unassisted chin-ups.