The 87 Best Back Exercises

1. 1. Lat Pulldown

   

   8,708,566 SETS LOGGED100 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.

   • Beginner
   • Lat Pulldown

2. 2. Dumbbell Row

   

   9,203,145 SETS LOGGED99.5 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.

   • Beginner
   • Dumbbells
   • Flat Bench

3. 3. Cable Row

   

   6,542,249 SETS LOGGED98.4 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.

   • Beginner
   • Row Cable

4. 4. Dumbbell Bent Over Row

   

   4,371,234 SETS LOGGED97.8 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.

   • Beginner
   • Dumbbells

5. 5. Machine Row

   

   1,924,879 SETS LOGGED97.3 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

6. 6. Bent Over Barbell Row

   

   3,169,270 SETS LOGGED96.7 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.

   • Beginner
   • Barbells

7. 7. Hammerstrength High Row

   

   1,444,421 SETS LOGGED95.6 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)

8. 8. Hammerstrength Iso Row

   

   1,482,865 SETS LOGGED95.1 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)

9. 9. Incline Dumbbell Row

   

   1,174,755 SETS LOGGED94 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.

   • Beginner
   • Dumbbells
   • Incline Bench

10. 10. Kettlebell Row

    

    814,503 SETS LOGGED93.4 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.

    • Beginner
    • Kettlebells

1. 11. Shotgun Row

   

   1,384,908 SETS LOGGED92.3 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.

   • Intermediate
   • Hi-Lo Pulley Cable

2. 12. Kettlebell Alternating Row

   

   623,034 SETS LOGGED91.8 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.

   • Beginner
   • Kettlebells

3. 13. Landmine Row

   

   618,563 SETS LOGGED90.2 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.

   • Beginner
   • Barbells
   • Landmine

4. 14. Pull Up

   

   3,992,629 SETS LOGGED89.6 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.

   • Intermediate
   • Pull Up Bar

5. 15. Australian Pull Up

   

   91,562 SETS LOGGED89.1 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.

   • Beginner
   • Barbells
   • Squat Rack

6. 16. Trap Bar Bent Over Row

   

   122,435 SETS LOGGED88 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

7. 17. Smith Machine Bent Over Row

   

   914,655 SETS LOGGED87.4 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

8. 18. Wide Grip Lat Pulldown

   

   1,357,112 SETS LOGGED86.9 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.

   • Intermediate
   • Lat Pulldown

9. 19. Reverse Grip Pull Down

   

   941,888 SETS LOGGED86.3 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.

   • Beginner
   • Lat Pulldown

10. 20. Inverted Row

    

    324,879 SETS LOGGED85.8 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.

    • Beginner
    • Barbells
    • Smith Machine

11. 21. T-Bar Row

    

    811,747 SETS LOGGED85.2 mSCORE

    T-Bar Row is a compound movement that primarily targets your back but also engages the shoulders and biceps. By using a T-Bar, you have a more stable grip and can lift heavier weights compared to other row variations. The fixed bar path helps maintain proper form, making this exercise a great choice for building back strength and muscle mass.

    • Intermediate
    • T Bar

12. 22. Loop Band Chin Up

    

    54,425 SETS LOGGED84.7 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.

    • Beginner
    • Pull Up Bar
    • Loop Bands

13. 23. Dumbbell Bent Over Reverse Fly

    

    434,871 SETS LOGGED84.2 mSCORE

    Dumbbell Bent Over Reverse Fly is an isolation exercise that primarily targets the posterior deltoids (back of the shoulder). The use of dumbbells helps prevent compensating for strength discrepancies between sides. Leaning forward during the exercise allows for better isolation of the targeted shoulder muscles while also recruiting some muscle activation in the upper back.

    • Beginner
    • Dumbbells

14. 24. Muscle Up

    

    5,964 SETS LOGGED83.6 mSCORE

    Muscle Ups are one of the most challenging variations of the Pull Up. This exercise has an extremely high barrier to entry, requiring full body strength and control to perform even a single rep. For those who can perform this exercise for a full set, it’s a great addition to any workout, and for those who are still working towards performing these, it's an excellent goal to help measure progress beyond simply weight moved.

    • Advanced
    • Rings

15. 25. Loop Band Wide Grip Pull Up

    

    30,182 SETS LOGGED82.5 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.

    • Beginner
    • Loop Bands

16. 26. Single Arm Lat Pulldown

    

    856,528 SETS LOGGED82 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.

    • Beginner
    • Lat Pulldown

17. 27. Prone I’s

    

    69,166 SETS LOGGED81.4 mSCORE

    Prone I's are an isolation exercise that primarily targets the muscles of the upper back, specifically the lower trapezius. This exercise involves lying face down and lifting the arms straight overhead to form an 'I' shape. It's highly effective for improving posture, scapular control, and stability of the shoulder girdle. Ideal for those looking to strengthen the back muscles and improve shoulder health.

    • Beginner

18. 28. V-Bar Pulldown

    

    1,308,042 SETS LOGGED80.9 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.

    • Intermediate
    • Lat Pulldown

19. 29. Single Arm Landmine Row

    

    255,033 SETS LOGGED80.3 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.

    • Beginner
    • Barbells
    • Landmine

20. 30. Reverse Grip Barbell Bent Over Row

    

    929,623 SETS LOGGED79.2 mSCORE

    Reverse Grip Barbell Bent Over Row is a compound exercise that primarily targets the back, but also hits the biceps and shoulders. The reverse grip can help further emphasize the biceps and recruit different muscles in the back compared to a standard grip. Using a barbell adds stability to the movement, allowing you to focus more on exertion rather than stability.

    • Beginner
    • Barbells

21. 31. Gorilla Rows

    

    487,590 SETS LOGGED78.7 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.

    • Intermediate
    • Kettlebells

22. 32. Prone T’s

    

    89,694 SETS LOGGED78.1 mSCORE

    Prone T’s are an isolation exercise that primarily targets the muscles between your shoulder blades and the posterior deltoids (back of the shoulder). This exercise involves lying face down and lifting your arms out to the side, forming a 'T' shape. The prone position helps isolate the targeted muscles and can improve shoulder stability and posture. This exercise is beneficial for those looking to strengthen the upper back and improve shoulder health.

    • Beginner

23. 33. Prone Y’s

    

    119,570 SETS LOGGED77.6 mSCORE

    Prone Y's are an isolation exercise that primarily targets the muscles of the upper back and shoulders, particularly the lower trapezius. Lying face down and lifting your arms into a Y shape helps to improve scapular stability and posture. This exercise is excellent for those looking to enhance shoulder mobility and strength, and can help to prevent shoulder injuries.

    • Beginner

24. 34. TRX Clock Pull

    

    104,038 SETS LOGGED76.5 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.

    • Beginner
    • TRX

25. 35. Meadow Landmine Row

    

    44,687 SETS LOGGED76 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.

    • Beginner
    • Barbells
    • Landmine

26. 36. Assisted Wide Grip Pull Up

    

    180,944 SETS LOGGED75.4 mSCORE

    Assisted Wide Grip Pull Up is a variation on the standard Pull Up that primarily targets your back, especially the lats. By using assistance, usually through a counterweight or resistance band, you can reduce the resistance, making this exercise more accessible for beginners or those looking to build strength towards unassisted pull-ups. The wide grip further emphasizes the lats and reduces the involvement of the biceps.

    • Beginner
    • Assisted Weight Machine

27. 37. Handle Band Bent Over Row

    

    376,669 SETS LOGGED74.9 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.

    • Beginner
    • Handle Bands

28. 38. Renegade Row

    

    431,845 SETS LOGGED74.3 mSCORE

    Renegade Row is a compound exercise that primarily targets your back, shoulders, and core. The movement involves holding a plank position with a dumbbell in each hand and performing a row on each side. This exercise adds instability from the plank, forcing you to engage your core for stability while performing the rows. It's great for developing overall strength and functional fitness.

    • Advanced
    • Dumbbells

29. 39. Prone W’s

    

    118,380 SETS LOGGED73.8 mSCORE

    Prone W's are an isolation exercise that primarily targets the upper back and shoulders, specifically the rear deltoids and rhomboids. By lying prone and lifting your arms into a 'W' shape, you isolate the upper back muscles. This is a great exercise for improving posture, shoulder stability, and increasing muscle strength in the upper back.

    • Beginner

30. 40. Straight-Arm Pulldown

    

    1,214,806 SETS LOGGED72.1 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.

    • Beginner
    • Lat Pulldown

31. 41. Loop Band Seated Row

    

    116,780 SETS LOGGED71.6 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.

    • Beginner
    • Loop Bands

32. 42. Bird Dog Rows

    

    313,770 SETS LOGGED71 mSCORE

    Bird Dog Rows are a compound movement that primarily targets the back, core, and glutes. This exercise combines a row with a Bird Dog position, adding significant instability that requires strong core activation. It's particularly useful for improving balance, overall stability, and addressing strength imbalances between sides. This is an effective addition for those looking to enhance functional strength and coordination.

    • Intermediate
    • Dumbbells
    • Flat Bench

33. 43. 1/2 Kneeling Shotgun Row

    

    104,027 SETS LOGGED70.5 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.

    • Beginner
    • Hi-Lo Pulley Cable

34. 44. Foam Roll Lats

    

    879,365 SETS LOGGED69.9 mSCORE

    Foam Roll Lats is an effective self-myofascial release technique that targets the latissimus dorsi (lats) muscles. This isolation exercise helps alleviate muscle tightness and improve range of motion. By using a foam roller, you can manage the pressure applied, leading to better muscle recovery and reduced soreness. This is a great addition to your warm-up or cool-down routine to enhance flexibility and muscle performance.

    • Beginner
    • Foam Roller

35. 45. Butterfly Pull Up

    

    17,635 SETS LOGGED69.4 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.

    • Advanced
    • Pull Up Bar

36. 46. EZ Bar PJR Pull Over

    

    37,742 SETS LOGGED68.9 mSCORE

    EZ Bar PJR Pull Over is a compound movement primarily targeting the lats, triceps, and chest. The use of an EZ-Bar adds stability and allows for a more comfortable grip compared to a straight barbell. This variation enables you to fully stretch your lats at the bottom of the movement, promoting better muscle activation and growth. A great addition for anyone looking to enhance upper body strength and muscle mass.

    • Beginner
    • Flat Bench
    • EZ Bar

37. 47. EZ-Bar Pull Over

    

    56,340 SETS LOGGED68.3 mSCORE

    EZ-Bar Pull Over is a compound exercise that primarily targets the back and chest, but also hits the shoulders and triceps. The unique position of the EZ-Bar helps to provide a comfortable grip and adds some stability to the movement. This exercise is great for developing strength and muscle mass, especially in the upper back and chest, while incorporating a different plane of movement.

    • Beginner
    • Flat Bench
    • EZ Bar

38. 48. TRX Power Pull

    

    105,981 SETS LOGGED67.8 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.

    • Beginner
    • TRX

39. 49. Handle Band Rear Deltoid Fly

    

    309,638 SETS LOGGED66.7 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.

    • Beginner
    • Handle Bands

40. 50. Handle Band Lat Pulldown

    

    338,139 SETS LOGGED66.1 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.

    • Beginner
    • Handle Bands

41. 51. Cable Crossover Lat Pulldown

    

    131,970 SETS LOGGED65.6 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.

    • Intermediate
    • Cable Crossover

42. 52. Foam Roll Upper Back

    

    989,154 SETS LOGGED65 mSCORE

    Foam Roll Upper Back is a recovery and mobility exercise that primarily targets the upper back, specifically the thoracic spine. By using a foam roller, you can help relieve muscle tension and improve flexibility. This exercise is excellent for anyone looking to improve their posture, alleviate upper back pain, and enhance overall spinal mobility. It can be particularly beneficial as a warm-up or cooldown activity.

    • Beginner
    • Foam Roller

43. 53. TRX Swimmer Pull

    

    144,910 SETS LOGGED63.9 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.

    • Beginner
    • TRX

44. 54. Bench T-Spine Stretch

    

    206,253 SETS LOGGED63.4 mSCORE

    Bench T-Spine Stretch is a flexibility exercise designed to improve thoracic spine (upper back) mobility. By placing your elbows on a bench and lowering your chest towards the ground, you can effectively target the upper part of your spine. This stretch is particularly beneficial for individuals with poor posture or those looking to enhance their mobility for overhead movements and reduce upper back tightness.

    • Beginner
    • Flat Bench

45. 55. V-Bar Pull Up

    

    209,563 SETS LOGGED62.8 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.

    • Intermediate
    • Pull Up Bar

46. 56. Rope Climb

    

    16,754 SETS LOGGED62.3 mSCORE

    Rope Climb is a challenging, compound exercise that primarily targets the upper body muscles including back, biceps, and shoulders. It also requires substantial core engagement for stability and control. This exercise helps develop grip strength, coordination, and overall upper body strength. Ideal for those looking to enhance their climbing skills or add a full-body movement to their routine.

    • Advanced
    • Rope

47. 57. TRX Hip Throw

    

    86,933 SETS LOGGED61.7 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.

    • Beginner
    • TRX

48. 58. Loop Band Seated Single Arm Row

    

    9,970 SETS LOGGED60.7 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.

    • Beginner
    • Loop Bands

49. 59. Loop Band Negative Chin Up

    

    23,555 SETS LOGGED60.1 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.

    • Beginner
    • Pull Up Bar
    • Loop Bands

50. 60. Pendlay Row

    

    326,193 SETS LOGGED59.6 mSCORE

    Pendlay Row is a variation on the more standard Barbell Row. Like other variations, this is a compound exercise that primarily targets your back, but also hits your biceps and shoulders. The key difference is that you reset to the ground between each rep, which helps improve explosiveness and promotes proper form. This is a great exercise for building strength and muscle mass in your back.

    • Intermediate
    • Barbells

51. 61. Loop Band Negative Pull Up

    

    35,670 SETS LOGGED57.9 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.

    • Beginner
    • Pull Up Bar
    • Loop Bands

52. 62. Loop Band Lat Pulldown

    

    83,609 SETS LOGGED57.4 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.

    • Beginner
    • Loop Bands

53. 63. Banded Y Fly

    

    10,825 SETS LOGGED56.8 mSCORE

    Banded Y Fly is an isolation exercise that primarily targets the shoulders, specifically the upper trapezius and deltoids. By using a resistance band, you add constant tension throughout the movement, which can help improve shoulder stability and strength. Additionally, the Y position helps to engage the shoulders in a different plane of motion compared to typical fly exercises.

    • Beginner
    • Loop Bands

54. 64. Dead Hang

    

    809,800 SETS LOGGED56.3 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.

    • Beginner
    • Pull Up Bar

55. 65. Australian Chin Up

    

    543,266 SETS LOGGED55.7 mSCORE

    Australian Chin Up is a bodyweight exercise that primarily targets the back, biceps, and shoulders. This compound movement is performed from an inclined, horizontal position using a low bar, which makes it easier than standard Chin Ups. The inclined position adds stability, allowing you to focus on muscle engagement and form. It's a great exercise for building strength to progress towards full Chin Ups.

    • Beginner
    • Barbells
    • Squat Rack

56. 66. Chin Up

    

    2,037,274 SETS LOGGED54.6 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.

    • Intermediate
    • Pull Up Bar

57. 67. Mini Loop Band Kneeling Row

    

    370,391 SETS LOGGED53.6 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.

    • Beginner
    • Mini Loop Bands

58. 68. Loop Band Straight-Arm Pull Down

    

    11,596 SETS LOGGED52.5 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.

    • Beginner
    • Loop Bands

59. 69. Loop Band Overhead Pull Apart

    

    22,400 SETS LOGGED51.9 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.

    • Beginner
    • Loop Bands

60. 70. Loop Band Standing Single Arm Row

    

    12,815 SETS LOGGED51.4 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.

    • Beginner
    • Loop Bands

61. 71. Loop Band Pull Up

    

    109,089 SETS LOGGED50.8 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.

    • Beginner
    • Pull Up Bar
    • Loop Bands

62. 72. Mixed Grip Pull Up

    

    204,597 SETS LOGGED49.7 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.

    • Intermediate
    • Pull Up Bar

63. 73. Ring Row

    

    67,571 SETS LOGGED48.6 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

64. 74. Loop Band Shoulder Squeeze

    

    210,347 SETS LOGGED48.1 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.

    • Beginner
    • Loop Bands

65. 75. Handle Band Straight-Arm Pulldown

    

    226,052 SETS LOGGED47 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.

    • Beginner
    • Handle Bands

66. 76. Neutral Grip Pull Up

    

    911,428 SETS LOGGED46.4 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.

    • Intermediate
    • Pull Up Bar

67. 77. TRX Row

    

    461,226 SETS LOGGED45.4 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.

    • Beginner
    • TRX

68. 78. Mini Loop Band Single Leg Romanian Deadlift with Row

    

    266,653 SETS LOGGED44.3 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.

    • Beginner
    • Mini Loop Bands

69. 79. Assisted Neutral Grip Pull Up

    

    181,129 SETS LOGGED41.5 mSCORE

    Assisted Neutral Grip Pull Up is a variation on the standard Pull Up. Like other Pull Up variations, this is a compound exercise that primarily targets your back. Neutral grip can be easier on the shoulders and wrists. Utilizing assistance allows for gradual strength build-up, helping to perform unassisted Pull Ups eventually. This makes the exercise accessible for all fitness levels.

    • Beginner
    • Assisted Weight Machine

70. 80. Assisted Pull Up

    

    769,121 SETS LOGGED41 mSCORE

    Assisted Pull Up is a more accessible variation of the standard Pull Up. Like other Pull Up variations, this compound exercise primarily targets your back, but also engages the shoulders and biceps. The assistance, usually via a counterweight or resistance band, makes this exercise easier by reducing the amount of body weight you need to lift. This is a great exercise for building strength needed for full bodyweight Pull Ups.

    • Beginner
    • Assisted Weight Machine

71. 81. Bar Muscle Up

    

    27,512 SETS LOGGED39.3 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.

    • Advanced
    • Pull Up Bar

72. 82. Handle Band Row

    

    328,354 SETS LOGGED37.7 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.

    • Beginner
    • Handle Bands

73. 83. Wide Grip Pull Up

    

    766,744 SETS LOGGED37.2 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.

    • Intermediate
    • Pull Up Bar

74. 84. Archer Pull Up

    

    91,247 SETS LOGGED36.6 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.

    • Advanced
    • Pull Up Bar

75. 85. Assisted Chin Up

    

    356,963 SETS LOGGED35.5 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

76. 86. Loop Band Bent Over Row

    

    128,486 SETS LOGGED31.1 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.

    • Beginner
    • Loop Bands

77. 87. Medicine Ball Slam

    

    309,132 SETS LOGGED24 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.

    • Beginner
    • Medicine Ball