Back Exercises

The back is a group of muscles trained with two patterns: vertical pulls (pull-ups, lat pulldowns) that hit the lats, and horizontal rows that hit the mid-back, rhomboids, and rear delts. FlexFit programs one of each in most upper-body sessions and picks the variation to match your equipment.

How to train back

Pair a vertical pull with a horizontal row each week. Rows in the 6 to 12 rep range build thickness; pulldowns and pull-ups in the 8 to 15 range build width. Control the lowering phase and pull the elbows toward the hips rather than yanking with the arms.

How FlexFit programs back

With a pull-up bar or bands at home, FlexFit programs pull-ups, inverted rows, and dumbbell rows. At the gym it adds lat pulldowns, cable rows, and T-bar rows. Weight and rep targets come from your last logged sets for that movement.

Back exercises in FlexFit's library

  • Barbell Row

    Stand with feet hip-width apart, hinge at the hips to grip the barbell with hands just outside shoulder width. Keep...

  • Chest-Supported Dumbbell Row

    Set an incline bench to about 30-45 degrees and lie face down with your chest pressed firmly against the pad, feet...

  • Chin-Ups

    Hang from a pull-up bar with palms facing toward you, hands shoulder-width apart. Start with arms fully extended,...

  • Dumbbell Pullover

    Lie perpendicular across a flat bench with only your upper back and shoulders supported, feet flat on the floor, hips...

  • Dumbbell Row

    Place one knee and hand on a flat bench for support, with your other foot planted firmly on the floor. Hold a...

  • Face Pull

    Attach a rope handle to a cable machine at upper chest height. Stand facing the machine with feet shoulder-width...

  • Inverted Row

    Set a bar at waist height in a rack or use suspension straps. Lie underneath with your body straight, heels on the...

  • Lat Pulldown

    Sit at the lat pulldown machine with thighs secured under the pads. Reach up and grab the bar wider than...

  • Pull-Ups

    Hang from a pull-up bar with hands slightly wider than shoulder-width, palms facing away from you. Let your arms...

  • Seated Cable Row

    Sit at a cable station with feet braced on the footplates and knees slightly bent. Grab the handle with both hands...

  • Straight-Arm Cable Pulldown

    Attach a straight bar to a high cable pulley. Stand facing the machine with feet shoulder-width apart, grab the bar...

  • T-Bar Row

    Load one end of a barbell in a corner or landmine attachment and straddle it facing away from the anchor point. Bend...

Back training questions

Rows or pull-ups for a wider back?
Pull-ups and pulldowns train the lats through a vertical pull and do more for width; rows do more for thickness. You want both across a week, which is how FlexFit programs them.
What back exercises work at home with no equipment?
Inverted rows under a sturdy table, towel rows, and dead hangs from a bar or ledge. FlexFit programs these when your equipment profile is bodyweight only.