Back exercises train the lats, traps, rhomboids, and spinal stabilizers with rows, chin-up progressions, and pulldown-style moves. A strong back holds your posture up against a day of sitting and balances every pressing exercise you do. Rows are the workhorse here, and the linked guides show how to row without shrugging or yanking with the arms.
Below are 20 back exercises, 10 of them beginner-friendly, ordered from easiest to most advanced. Each one comes with a full form guide.
From Domenic: I program at least as much rowing as pressing for almost everyone. It's the simplest insurance against what a desk job does to your posture.
Related Exercise Hubs
All Back Exercises (20)
Frequently Asked Questions
What are the best back exercises for beginners?
Back Extension, Corner Row, and Engaged Hang are the most beginner-friendly choices here. Start with whichever one you can perform with clean form for every rep, then build from there.
How many sets and reps should I do for back exercises?
A practical default is 2 to 4 sets of 8 to 15 reps, 2 sessions per week, with at least 48 hours before training the same muscles again. That is broadly in line with ACSM resistance-training guidance for general fitness. Start at the easier end of that range and add sets or reps before adding new exercises; each exercise's guide gives specific targets.
How often should I train back?
Two sessions a week, with at least a day of recovery between them, works for most muscle groups. Pick two or three exercises (Back Extension and Corner Row, for example) and progress them gradually rather than piling on all the volume at once.
How do I make these back exercises harder over time?
Once your form is repeatable, progress toward harder options such as Bent Over Row and Chin Up. Each exercise's guide lists its regressions and progressions in order, so there is always a clear next step.