Back Exercises

Few muscle groups reward training like the back. The latissimus dorsi gives you width, the rhomboids and mid-traps pull your shoulders out of that desk-hunched position, and the erector spinae keeps your spine upright through every deadlift and long day on your feet. Strong pulling muscles balance out pressing work, keep the shoulders in proportion, and build the V-taper most lifters are after.

A resistance band anchored to a door and a pair of dumbbells can train your back surprisingly well; a gym full of cable stations and machines simply widens your options. This page holds both worlds — rows, pull-ups, pulldowns and more — with setup cues for each and honest notes on the mistakes that shift work away from the lats.

Think in movement patterns rather than individual exercises: vertical pulls like pull-ups and pulldowns build width, horizontal rows add mid-back thickness, and a good week includes both. Bifit rates every variation by difficulty, so pick one of each at your level and progress from there.