WorkoutX
WorkoutX
203 exercises — A strong back drives almost every pulling movement and protects your posture and spine. This collection covers the entire posterior chain of the upper body — the latissimus dorsi for width, the rhomboids and traps for thickness, and the spinal erectors for stability. Vertical pulls like pull-ups and lat pulldowns build the V-taper, while horizontal rows — barbell, dumbbell, cable, and machine — add density between the shoulder blades. Deadlift and hyperextension variations train the lower back and erectors. Each of these back exercises includes an animated GIF so you can check your pulling path, scapular movement, and torso angle before adding weight. Click any exercise for the muscles worked, equipment, and a full step-by-step breakdown. The same structured back-exercise data is available through the WorkoutX API for any fitness app.
Vertical pulling movements build width: pull-ups, chin-ups, and lat pulldowns target the lats directly. Use a full stretch at the top and pull your elbows down and back.
Horizontal rows add thickness — barbell bent-over rows, dumbbell rows, seated cable rows, and T-bar style rows train the mid-back, rhomboids, and traps.
Deadlifts heavily involve the spinal erectors, traps, and lats along with the glutes and hamstrings. You'll find deadlift variations in this list and in the leg-exercises hub.
Pull-ups, chin-ups, and inverted rows train the back with minimal equipment. Resistance band rows and pulldowns are also effective — filter the list for what you have.
Get all 203 back exercises — names, muscles, equipment and hosted GIF URLs — straight from the WorkoutX API. One REST endpoint, no RapidAPI middleware.
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