Muscles / Back
Back
The back includes width muscles (lats), mid-back retractors (traps and rhomboids), and spinal erectors that stabilize hinges and pulls.
Anatomy on this page
Latissimus dorsi
Primary adductor/extensor in vertical pulls.
Trapezius (upper / mid / lower)
Scapular elevation, retraction, and depression.
Rhomboids
Retract the scapulae toward the spine.
Erector spinae
Extend and stabilize the spine in hinges.
Teres major
Assists lat-like arm adduction and extension.
Primary exercises
| Name | Equipment | Pattern | Difficulty |
|---|---|---|---|
| Band Pull-Apart | Band | Isolation | Beginner |
| Barbell Row | Barbell | Horizontal Pull | Intermediate |
| Conventional Deadlift | Barbell | Hinge | Intermediate |
| Face Pull | Cable | Isolation | Beginner |
| Farmer Carry | Dumbbell | Carry | Beginner |
| Lat Pulldown | Cable | Vertical Pull | Beginner |
| One-Arm Dumbbell Row | Dumbbell | Horizontal Pull | Beginner |
| Pull-Up | Bodyweight | Vertical Pull | Intermediate |
| Seated Cable Row | Cable | Horizontal Pull | Beginner |
Also involves this group (secondary)
| Name | Equipment | Pattern | Difficulty |
|---|---|---|---|
| Back Squat | Barbell | Squat | Intermediate |
| Dumbbell Lateral Raise | Dumbbell | Isolation | Beginner |
| Goblet Squat | Kettlebell | Squat | Beginner |
| Kettlebell Swing | Kettlebell | Hinge | Intermediate |
| Overhead Press | Barbell | Vertical Push | Intermediate |
| Plank | Bodyweight | Core | Beginner |
| Rear Delt Fly | Dumbbell | Isolation | Beginner |
| Romanian Deadlift | Barbell | Hinge | Intermediate |