Back Exercises
Every back exercise in the Alkemos library — pull-ups, barbell rows, deadlifts, lat pulldowns, seated cable rows, and dumbbell variations. The back is the second-largest muscle group in the upper body and responds best to a mix of vertical and horizontal pulling. This index organizes all back movements by equipment and difficulty so you can pick the right exercise for your training day.
Training Guide
The back is not one muscle but a team: the lats (width and pulling power), the mid-back rhomboids and traps (posture and shoulder-blade control), and the erectors that keep your spine tall under load. Because these roles differ, back training needs two distinct patterns — vertical pulls (chin toward the bar) and horizontal rows (elbows behind the torso) — plus a hinge to load the lower back honestly.
The library covers all three: Pull-Ups and the Wide-Grip Lat Pulldown for vertical pulling, Bent-Over Barbell Row and Bent-Over Two-Dumbbell Row for horizontal thickness, One-Arm Lat Pulldown for unilateral balance, and the Barbell Deadlift for the posterior chain from hamstrings to upper back.
A weekly structure that works: - One vertical-pull focus and one row focus per session, 2 sessions per week - 10–20 total hard sets across the patterns, 6–12 reps on rows, 8–15 on pulldowns - Full stretch at the bottom of every pull — the stretched position drives growth - Neck, traps and erectors get indirect work; add shrugs only if they lag
All Back Exercises
114 exercises- Alternating Kettlebell RowKettlebellIntermediatePrimary: Mid Back
- Alternating Renegade RowKettlebellAdvancedPrimary: Mid Back
- Atlas Stone TrainerBodyweightIntermediatePrimary: Lower Back
- Atlas StonesBodyweightAdvancedPrimary: Lower Back
- Axle DeadliftBodyweightIntermediatePrimary: Lower Back
- Band Assisted Pull-UpBodyweightBeginnerPrimary: Lats
- Barbell DeadliftBarbellIntermediatePrimary: Lower Back
- Barbell ShrugBarbellBeginnerPrimary: Traps
- Barbell Shrug Behind The BackBarbellBeginnerPrimary: Traps
- Bent-Arm Barbell PulloverBarbellIntermediatePrimary: Lats
- Bent Over Barbell RowBarbellBeginnerPrimary: Mid Back
- Bent Over One-Arm Long Bar RowBarbellBeginnerPrimary: Mid Back
- Bent Over Two-Arm Long Bar RowBarbellIntermediatePrimary: Mid Back
- Bent Over Two-Dumbbell RowDumbbellBeginnerPrimary: Mid Back
- Bent Over Two-Dumbbell Row With Palms InDumbbellBeginnerPrimary: Mid Back
- Bodyweight Mid RowBodyweightIntermediatePrimary: Mid Back
- Cable Incline PushdownCableBeginnerPrimary: Lats
- Cable ShrugsCableBeginnerPrimary: Traps
- Calf-Machine Shoulder ShrugMachineBeginnerPrimary: Traps
- Cat StretchBodyweightBeginnerPrimary: Lower Back
- Catch and Overhead ThrowBodyweightBeginnerPrimary: Lats
- Chair Lower Back StretchBodyweightBeginnerPrimary: Lats
- Child's PoseBodyweightBeginnerPrimary: Lower Back
- Chin-UpBodyweightBeginnerPrimary: Lats
- Clean ShrugBarbellBeginnerPrimary: Traps
- Close-Grip Front Lat PulldownCableBeginnerPrimary: Lats
- Crossover Reverse LungeBodyweightIntermediatePrimary: Lower Back
- Dancer's StretchBodyweightBeginnerPrimary: Lower Back
- Deadlift with BandsBarbellAdvancedPrimary: Lower Back
- Deadlift with ChainsBarbellAdvancedPrimary: Lower Back
- Deficit DeadliftBarbellIntermediatePrimary: Lower Back
- Dumbbell Incline RowDumbbellBeginnerPrimary: Mid Back
- Dumbbell ShrugDumbbellBeginnerPrimary: Traps
- Dynamic Back StretchBodyweightBeginnerPrimary: Lats
- Elevated Cable RowsCableIntermediatePrimary: Lats
- Full Range-Of-Motion Lat PulldownCableIntermediatePrimary: Lats
- Gironda Sternum ChinsBodyweightIntermediatePrimary: Lats
- Hug A BallBodyweightBeginnerPrimary: Lower Back
- Hug Knees To ChestBodyweightBeginnerPrimary: Lower Back
- Hyperextensions (Back Extensions)BodyweightBeginnerPrimary: Lower Back
- Hyperextensions With No Hyperextension BenchBodyweightIntermediatePrimary: Lower Back
- Incline Bench PullBarbellBeginnerPrimary: Mid Back
- Inverted RowBodyweightBeginnerPrimary: Mid Back
- Inverted Row with StrapsBodyweightBeginnerPrimary: Mid Back
- Keg LoadBodyweightIntermediatePrimary: Lower Back
- Kettlebell Sumo High PullKettlebellIntermediatePrimary: Traps
- Kipping Muscle UpBodyweightIntermediatePrimary: Lats
- Kneeling High Pulley RowCableBeginnerPrimary: Lats
- Kneeling Single-Arm High Pulley RowCableBeginnerPrimary: Lats
- Latissimus Dorsi-SMRBodyweightBeginnerPrimary: Lats
- Leverage High RowMachineBeginnerPrimary: Mid Back
- Leverage Iso RowMachineBeginnerPrimary: Lats
- Leverage ShrugMachineBeginnerPrimary: Traps
- London BridgesBodyweightIntermediatePrimary: Lats
- Lower Back-SMRBodyweightBeginnerPrimary: Lower Back
- Lying Cambered Barbell RowBarbellBeginnerPrimary: Mid Back
- Lying T-Bar RowMachineIntermediatePrimary: Mid Back
- Middle Back ShrugDumbbellIntermediatePrimary: Mid Back
- Middle Back StretchBodyweightBeginnerPrimary: Mid Back
- Mixed Grip ChinBodyweightAdvancedPrimary: Mid Back
Back Exercises by Equipment
Other Muscle Groups
Frequently Asked Questions
What are the best back exercises for width and thickness?
Width comes from vertical pulling — Pull-Ups and the Wide-Grip Lat Pulldown are the anchors. Thickness comes from horizontal rows — Bent-Over Barbell Row and Bent-Over Two-Dumbbell Row are the workhorses. The Barbell Deadlift builds the erectors and traps that frame everything else. One vertical pull, one row, and one hinge per back session is a complete template; add a unilateral move like One-Arm Lat Pulldown if one side lags.
How do I widen my lats?
Train vertical pulls hard and often, and chase the stretch: at the bottom of every Pull-Up or Lat Pulldown, let the lats lengthen fully under control before pulling. Volume matters too — 10–20 hard weekly sets across pulldowns, pull-ups and rows. Grip width matters less than people think; a comfortable grip taken through a full range with a 2–3 second controlled descent beats gimmick grips every time.
Is the deadlift enough for back development?
The deadlift is superb for the erectors, traps and overall posterior chain, but it is a hinge — not a pull. Your lats get isometric work holding the bar close, yet they never shorten and lengthen through a range the way growth requires. Treat the deadlift as the foundation, then add rows and vertical pulls on top of it. A back built on deadlifts alone ends up thick at the bottom and narrow at the top.
Pull-ups or lat pulldowns — which is better?
They are the same movement with different loading tools. Pull-Ups load you with bodyweight and build serious strength; the Lat Pulldown lets you choose any load, which makes it ideal for beginners and for extra volume when you are already fatigued. If you cannot do full pull-ups yet, work through the Band-Assisted Pull-Up and pulldowns. Most good programs use both: pull-ups for strength, pulldowns for controlled volume.
How do I protect my lower back on back day?
Three habits cover most of it. First, brace: take a breath into your belly and keep it before every heavy row or deadlift. Second, keep the spine neutral — the movement happens at the hips and shoulders, not by rounding or arching the lower back. Third, earn heavy hinges gradually: master the pattern light for weeks before the bar gets heavy. And never combine maximum deadlifts with fatigued, high-rep rows in the same session.
How often should I train back each week?
Twice weekly suits most people: enough frequency to practice the patterns and accumulate 10–20 quality sets, with 2–3 days between sessions for recovery. If your back is a priority, a third lighter session (pulldowns and machine rows only) beats stacking more volume into two heavy days. Count indirect work too — deadlifts and heavy carries on leg day still load the back and belong in your weekly picture.
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