Zirv FitnessExercise Library
Back Exercises
Muscles located in the upper and lower back, responsible for pulling movements and maintaining posture. Every exercise below includes step-by-step instructions and the equipment you need.
51 exercises
Strength
Banded Chest-Supported T-Bar RowT-Bar Row Machine, Resistance Band · Back, Latissimus Dorsi
Barbell Romanian DeadliftBarbell, Weight Plates · Biceps Femoris, Gluteus Maximus
Barbell RowBarbell, Weight Plates · Back, Biceps
Battle RopesBattle Ropes · Shoulders, Back
Block Pull DeadliftBarbell, Weight Plates · Back, Biceps Femoris
Cable PulloverCable Machine · Back, Latissimus Dorsi
Cable Reverse FlyCable Machine · Shoulders, Back
Cable RowCable Machine · Back, Biceps
Cable Seated Elbows-Out RowCable Machine · Back, Posterior Deltoid
Chest Supported RowDumbbells, Incline Bench · Back, Biceps
Chest Supported T-Bar RowT-Bar Row Machine · Back, Biceps
Close Grip Pull-upsPull-Up Bar · Back, Biceps
Constant-Tension Cable RowCable Machine · Back, Biceps
DeadliftBarbell, Weight Plates · Back, Biceps Femoris
Deficit DeadliftBarbell, Weight Plates · Back, Biceps Femoris
Dumbbell Romanian DeadliftDumbbells · Biceps Femoris, Gluteus Maximus
Dumbbell RowDumbbells · Back, Biceps
Face PullsCable Machine · Shoulders, Back
Humble RowDumbbells, Incline Bench · Back, Rhomboids
Landmine RowBarbell, Landmine Attachment · Back, Biceps
Lat PulldownLat Pulldown Machine · Back, Biceps
Machine High RowHigh Row Machine · Back, Latissimus Dorsi
Meadows RowBarbell, Landmine Attachment · Back, Biceps
Narrow Grip Cable RowCable Machine · Back, Biceps
Narrow Grip Lat PulldownLat Pulldown Machine · Back, Biceps
Neutral Grip Lat PulldownLat Pulldown Machine · Back, Biceps
Neutral Grip Pull-upsPull-Up Bar · Back, Biceps
Omni Grip Chest Supported RowExercise Machine · Back, Biceps
Pause DeadliftBarbell, Weight Plates · Back, Biceps Femoris
Paused Romanian DeadliftBarbell, Weight Plates · Biceps Femoris, Back
Pendlay RowBarbell, Weight Plates · Back, Biceps
Pull-upsPull-Up Bar · Back, Biceps
Reset DeadliftBarbell · Back, Biceps Femoris
Reverse FlyShoulders, Back
Romanian DeadliftBarbell, Weight Plates · Biceps Femoris, Gluteus Maximus
Sandbag Over Shoulder ThrowSandbag · Gluteus Maximus, Back
Sandbag ShoulderingSandbag · Gluteus Maximus, Back
Seal RowBarbell or Dumbbells, Elevated Bench · Back, Latissimus Dorsi
Single Arm Cable RowCable Machine · Back, Biceps
Single Arm Dumbbell RowDumbbells · Back, Biceps
T-Bar RowBarbell, Landmine Attachment · Back, Biceps
Trap Bar DeadliftTrap Bar, Weight Plates · Biceps Femoris, Back
Underhand Lat PulldownLat Pulldown Machine · Back, Biceps
Wide Grip Cable RowCable Machine · Back, Biceps
Wide Grip Lat PulldownLat Pulldown Machine · Back, Biceps
Wide Grip Pull-upsPull-Up Bar · Back, Biceps
Flexibility
Thoracic Extension (Foam Roller)Foam Roller · Back
Thread the NeedleBack, Shoulders
World's Greatest StretchHip Flexors, Adductors
World's Greatest Stretch (Single Side)Hip Flexors, Adductors