Assisted chin-up
Back · Biceps
Machine
Exercises by muscle
Back exercises
Choose a pull from overhead, a row, or work for the muscles alongside the spine. Start with the movement your workout needs, then compare the support and equipment below.
The back view shows the lats, trapezius and visible spinal-extensor regions. Deeper muscles, including the rhomboids, are not shown.
Meet the back
The back includes several muscle groups with different jobs. The lats help move the upper arms toward the body, muscles around the shoulder blades contribute to rows, and the spinal extensors support or extend the trunk. A row and a back extension do not fill the same role.
Choose your starting point
Pull from overhead
Compare a seated pulldown with a bodyweight pull. The load and support differ even though both start with the arms overhead.
Lat pulldown
A seated pull with a weight stack and thigh restraint. Adjust the pad and choose a grip you can control; grip width alone does not identify the best option for growth.
Assisted pull-up
A pull-up with machine assistance. More assistance reduces the load you lift, so record the assistance setting separately from pulldown weight.
Choose your row support
Both options pull toward the torso. Choose whether you want a bench supporting your chest or a seated cable setup.
Chest-supported row
Two dumbbells and an incline bench support the chest, removing the need to hold a bent-over position. Leave enough clearance for the weights.
Seated cable row
A seated cable pull using a handle and foot support. Keep the torso movement consistent so the weight and reps remain comparable.
Train trunk and hip extension
This fills a different role from pulling with the arms.
How to choose
Match the movement you are replacing
A pulldown keeps an overhead pulling pattern; a row pulls from in front of the body. A back extension trains a different action. Pick the pattern first, then the implement.
Account for support
If holding a hip hinge limits a barbell row, a chest-supported row changes that demand. Start a separate working weight when you change the bench, handle or machine.
Explore the exercises
Guides: 50
Assisted pull-up
Back
Machine
Back extension
Back · Hamstrings · Glutes
Bench
Band lat pulldown
Back
Resistance bands
Band row
Back
Resistance bands
Bar muscle-up
Chest · Back · Biceps · Triceps
Bodyweight
Barbell bent-over row
Back · Shoulders
Barbell
Shrugs
Back
BarbellVariations
Upright row
Back · Shoulders
BarbellVariations
Chest-supported row
Back · Shoulders
DumbbellsBench
Chest-supported T-bar row
Back
Machine
Chest-to-bar pull-up
Back · Biceps
Bodyweight
Chin-up
Back · Biceps
Bodyweight
Close-grip pulldown
Back
Machine
Conventional deadlift
Back · Quads · Hamstrings · Glutes · Adductors
Barbell
Dumbbell pullover
Chest · Back
DumbbellsBench
Dumbbell row
Back · Shoulders
DumbbellsBench
Dumbbell upright row
Back · Shoulders
Dumbbells
Farmer's walk
Back · Forearms
Dumbbells
Good mornings
Back · Hamstrings · Glutes
Barbell
High row
Back · Shoulders
Machine
Inverted row
Back · Shoulders
Machine
Kettlebell row
Back
Kettlebells
Kipping pull-up
Back · Biceps
Bodyweight
T-bar row
Back · Shoulders
MachineVariations
Lat pulldown
Back
Machine
Machine pullover
Back
Machine
Machine row
Back · Shoulders
Machine
Pendlay row
Back
Barbell
Pull-up
Back · Biceps
Bodyweight
Renegade row
Back
Dumbbells
Ring muscle-up
Chest · Back · Biceps · Triceps
Bodyweight
Ring row
Back · Shoulders · Biceps
Bodyweight
Rope climb
Back · Biceps
Bodyweight
Seal row
Back
BarbellBenchSeated cable row
Back · Shoulders
CableMachine
Single-arm cable row
Back · Shoulders
CableMachine
Single-arm lat pulldown
Back
CableMachine
Smith machine row
Back · Shoulders
Machine
Standing cable row
Back
Cable
Straight arm pulldown
Back
Cable
Suspension row
Back
BodyweightSuspension trainer
Weighted pull-up
Back · Biceps
Bodyweight
Keep exploring
How many sets per muscle group per week should you do?
Most people should train each muscle with 10 to 20 hard sets a week. The number is the easy part. Counting your sets honestly is where it usually goes wrong.
The complete guide to progressive overload
Master the fundamental principle behind muscle growth and strength gains with our comprehensive guide for anyone who wants real results.
Frequently asked questions
Do I need both a pulldown and a row?
They offer different pulling directions. Both can fit a workout, but you do not need every variation. Choose according to the movement mix you already train.
Can I train my back with dumbbells?
Yes. Chest-supported rows use dumbbells and an adjustable bench; a one-arm dumbbell row uses a hand-and-knee brace. Neither reproduces an overhead pulldown.