The moves, by muscle
Upper back: 20 moves
- Deadlift Barbell
- Barbell Row Barbell
- Seated Cable Row Cable
- Single-Arm Dumbbell Row Dumbbell
- T-Bar Row Barbell
- Chest-Supported Row Machine
- Pendlay Row Barbell
- Inverted Row Bodyweight
- Sumo Deadlift Barbell
- Trap Bar Deadlift Other
- Chest-Supported T-Bar Row Machine
- Smith Machine Row Smith machine
- Single-Arm Cable Row Cable
- Wide-Grip Cable Row Cable
- Chest-Supported Dumbbell Row Dumbbell
- Seal Row Barbell
- Landmine Row Barbell
- Rack Pull Barbell
- Deficit Deadlift Barbell
- Snatch-Grip Deadlift Barbell
Lats: 12 moves
- Pull-Up Bodyweight
- Chin-Up Bodyweight
- Lat Pulldown Cable
- Neutral-Grip Pulldown Cable
- Assisted Pull-Up Machine
- Machine High Row Machine
- Single-Arm Lat Pulldown Cable
- Negative Pull-Up Bodyweight
- Band-Assisted Pull-Up Band
- Straight-Arm Pulldown Cable
- Dumbbell Pullover Dumbbell
- Scapular Pull-Up Bodyweight
Traps: 5 moves
- Power Clean Barbell
- Hang Clean Barbell
- Barbell Shrug Barbell
- Dumbbell Shrug Dumbbell
- Cable Shrug Cable
Lower back: 5 moves
- Back Extension Bodyweight
- Bird Dog Bodyweight
- Reverse Hyperextension Machine
- Jefferson Curl Dumbbell
- Prone Cobra Bodyweight
Questions
What are the best back exercises?
Start with one compound movement per muscle: Deadlift, Pull-Up, Power Clean and Back Extension. Each has a page with the form cues and swaps for home and gym.
How many sets should I do for the back each week?
A common guideline is 10 to 20 hard sets per muscle a week, spread over two or more sessions. It is a guideline, not a target: fewer sets done well still build strength.