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Full Back Workouts

Primary Muscle:
Equipment:

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Primary Muscle
Equipment
Dumbbell Row

Dumbbell Row

Dumbell • Lats
Pullover (Dumbbell)

Pullover (Dumbbell)

Dumbell • Lats
Lat Pulldown (Cable)

Lat Pulldown (Cable)

Machine • Lats
Chin Up

Chin Up

Machine • Lats
Lat Pulldown - Close Grip (Cable)

Lat Pulldown - Close Grip (Cable)

Machine • Lats
Reverse Grip Lat Pulldown (Cable)

Reverse Grip Lat Pulldown (Cable)

Machine • Lats
Rope Straight Arm Pulldown

Rope Straight Arm Pulldown

Machine • Lats
Single Arm Lat Pulldown

Single Arm Lat Pulldown

Machine • Lats
Wide Pull Up

Wide Pull Up

Machine • Lats
Bent Over Row (Barbell)

Bent Over Row (Barbell)

Barbels • Upper Back
T Bar Row

T Bar Row

Machine • Upper Back
Seated Cable Row - V Grip (Cable)

Seated Cable Row - V Grip (Cable)

Machine • Upper Back
Seated Cable Row - Bar Wide Grip

Seated Cable Row - Bar Wide Grip

Machine • Upper Back
Chest Supported Incline Row (Dumbbell)

Chest Supported Incline Row (Dumbbell)

Dumbell • Upper Back
Seated Row (Machine)

Seated Row (Machine)

Machine • Upper Back
Single Arm Cable Row

Single Arm Cable Row

Machine • Upper Back
Back Extension (Hyperextension)

Back Extension (Hyperextension)

Machine • Lower Back
Back Extension (Machine)

Back Extension (Machine)

Machine • Lower Back
Lean forward to the starting position as you breathe in.

Lean forward to the starting position as you breathe in.

Machine • Lower Back
Dead Hang

Dead Hang

None • Upper Back
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Back Extension (Machine)

Machine Primary: Lower Back

Step-by-Step Instructions

  • Sit on a back extension machine with your buttocks against a pad.
  • Place the foot pad just over your feet.
  • The top pad should be against your upper back.
  • Adjust the load on the machine and cross your arms in front of your chest.
  • Take a breath, engage your abs, and push the top pad backward by engaging your lower back muscles. Breathe out.
  • Lean forward to the starting position as you breathe in.