Back exercises
The back is the largest group in the catalog: the lats, the trapezius (upper, middle and lower), rhomboids, teres major, infraspinatus, spinal erectors and neck muscles. Vertical pulls build back width, horizontal rows build thickness, and deadlifts and back extensions strengthen the lower back. Below are all the back exercises, sorted by muscle, with technique and a load map.
How to train it
Combine vertical pulls (Pull-ups, Lat pulldown) with horizontal rows (Barbell row, One-arm dumbbell row, Seated cable row). Pull with your elbows rather than your hands and squeeze your shoulder blades together at the end of each rep. For the lower back use Back extension or Deadlift, for the upper traps — Shrugs. At home, Pull-ups and Superman cover the basics. For most people 10–16 hard sets of pulling a week is enough for the back.
Exercises by muscle
All back exercises 17 exercises
Weekly sets for this group in ready-made programs
A set counts once for the group even when several of its muscles work, and as half a set where the group only assists. The training log counts the same way.
Other muscle groups
See how much work each of your muscles gets
GymAssist paints a 40-muscle map from your sets, shows lagging muscles and forecasts recovery.
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