Back Exercises List: 71 Rows, Shrugs, Flys and More With Videos

This page lists all 71 back exercises in the LifeBuddy exercise library. Each one links to its own page with a video demo, form tips and the muscles it works.

62 use dumbbells: rows and lawnmower rows, shrugs for the traps, pullovers lying on the floor, rear delt flys, W raises and lower-back moves. The other 9 need no equipment, such as lifts lying face down and standing squeezes and shrugs.

How to use this list: pick 3–5 exercises for one session. A simple mix is one row, one pullover or rear delt fly, and one shrug. Keep your back flat on every bent-over row, and use a weight you can control.

Rows: Rows in a staggered stance, or the Single Arm Chair Row with one hand on a chair.
Lats: Pull Overs, lying on the floor.
Traps: Shrugs.
Lower back: Weighted Superman, holding one light dumbbell.
No equipment: Prone X.

Want a plan rather than a list? Our guide to the best dumbbell back exercises turns 7 of these moves into one back workout, with sets and reps. For more ideas, see our back workouts guide. LifeBuddy’s Dumbbell Home Workout app has dumbbell plans for every muscle group, from beginner to advanced, in 15–30 minute workouts. It is free to download, with an optional subscription.

All 71 exercises

Alternating Rows exercise demo

Alternating RowsLatissimus Dorsi, Rhomboids, Traps, Erector Spinae

Alternating Rows And Double Elbow Out Lawnmowers exercise demo

Alternating Rows And Double Elbow Out LawnmowersTraps, Rhomboids, Erector Spinae

Close Grip Row exercise demo

Close Grip RowTraps, Rhomboids, Erector Spinae

Close Into Wide Row exercise demo

Close Into Wide RowTraps, Rhomboids, Erector Spinae, Latissimus Dorsi

Close Row Into Delt Fly exercise demo

Close Row Into Delt FlyTraps, Rhomboids, Rear Shoulders

Closed Leaning Front Trap Raise exercise demo

Closed Leaning Front Trap RaiseRhomboids, Traps, Erector Spinae, Front Shoulders, Teres Major, Teres Minor, Infraspinatus

Double Dumbbell Pull Overs exercise demo

Double Dumbbell Pull OversLatissimus Dorsi

Double Elbow Out Lawnmower exercise demo

Double Elbow Out LawnmowerTraps, Rhomboids

Elbow Out Lawnmowers exercise demo

Elbow Out LawnmowersLatissimus Dorsi, Rhomboids, Traps, Erector Spinae

Flappers exercise demo

FlappersLatissimus Dorsi, Rear Shoulders, Teres Major, Teres Minor, Infraspinatus, Traps

Floppy Diver exercise demo

Floppy DiverTraps,Rhomboids, Erector Spinae, Teres Major, Teres Minor, Infraspinatus

Front Shrug Into Rear Delt Fly exercise demo

Front Shrug Into Rear Delt FlyMiddle Shoulders, Rear Shoulders, Teres Major, Teres Minor, Infraspinatus, Traps

Front Shrugs exercise demo

Front ShrugsTraps, Rhomboids

Half RDL & Close Row exercise demo

Half RDL & Close RowQuads, Glutes, Erector Spinae, Lower Back, Traps, Rhomboids

Hammer Pull Over exercise demo

Hammer Pull OverLatissimus Dorsi

Hammer W Raise exercise demo

Hammer W RaiseTraps, Rhomboids, Erector Spinae

High Boy Alternating Rows exercise demo

High Boy Alternating RowsTraps, Rhomboids, Erector Spinae

High Boy Lawnmowers exercise demo

High Boy LawnmowersTraps, Rhomboids, Erector Spinae

Laterals Traps exercise demo

Laterals TrapsTraps

Lawnmower exercise demo

LawnmowerTraps, Rhomboids, Erector Spinae

Leaning Front Raise Into Rear Fly exercise demo

Leaning Front Raise Into Rear FlyRhomboids, Traps, Erector Spinae, Shoulders, Teres Major, Teres Minor, Infraspinatus

Leaning Lat Row exercise demo

Leaning Lat RowLatissimus Dorsi, Teres Major, Teres Minor, Infraspinatus, Rear Shoulders, Erector Spinae

Leaning Rear Delt Extension exercise demo

Leaning Rear Delt ExtensionLatissimus Dorsi, Rhomboids, Rear Shoulders, Teres Major, Teres Minor, Infraspinatus, Traps, Erector Spinae

Leaning Rear Delt Extension Into Delt Fly exercise demo

Leaning Rear Delt Extension Into Delt FlyRhomboids, Traps, Erector Spinae, Middle Shoulders, Rear Shoulders, Teres Major, Teres Minor, Infraspinatus

Leaning Single Rear Delt Extension Into Delt Fly exercise demo

Leaning Single Rear Delt Extension Into Delt FlyRhomboids, Traps, Erector Spinae, Middle Shoulders, Rear Shoulders, Teres Major, Teres Minor, Infraspinatus

Low Lat Row exercise demo

Low Lat RowLatissimus Dorsi, Rhomboids, Traps, Erector Spinae, Rear Shoulders, Teres Major, Teres Minor, Infraspinatus, Lower Back

Low Row exercise demo

Low RowLatissimus Dorsi, Rhomboids, Traps, Erector Spinae

Low To High Back Row exercise demo

Low To High Back RowRhomboids, Latissimus Dorsi, Erector Spinae, Middle Shoulders, Rear Shoulders, Infraspinatus, Lower Back, Traps

Lying Close Downward Row exercise demo

Lying Close Downward RowTraps, Shoulders, Teres Major, Teres Minor, Infraspinatus

Overhead Clap Shrug exercise demo

Overhead Clap ShrugTraps, Rhomboids, Teres Major, Teres Minor, Infraspinatus, Front Shoulders, Middle Shoulders

Overhead Shrug exercise demo

Overhead ShrugTraps, Rhomboids, Teres Major, Teres Minor, Infraspinatus

Peggers exercise demo

PeggersLatissimus Dorsi, Rhomboids, Traps, Erector Spinae, Shoulders, Teres Major, Teres Minor, Infraspinatus

Prone X exercise demo

Prone XRhomboids, Traps, Erector Spinae, Shoulders, Teres Major, Teres Minor, Infraspinatus

Pull Behind Shrug exercise demo

Pull Behind ShrugTraps, Rhomboids

Pull Overs exercise demo

Pull OversLatissimus Dorsi

Pulse Row exercise demo

Pulse RowLatissimus Dorsi, Rear Shoulders, Rhomboids Teres Major, Teres Minor, Infraspinatus, Traps

Reacher exercise demo

ReacherTraps, Shoulders, Teres Major, Teres Minor, Infraspinatus

Rear Delt Fly exercise demo

Rear Delt FlyTraps, Rhomboids, Rear Shoulders, Erector Spinae

Rear Shrug exercise demo

Rear ShrugTraps, Rhomboids

Regular Row exercise demo

Regular RowLatissimus Dorsi, Rhomboids, Traps, Erector Spinae

Reverse Grip Rows exercise demo

Reverse Grip RowsLatissimus Dorsi, Rhomboids, Traps, Erector Spinae

Reverse Shoulder Press exercise demo

Reverse Shoulder PressLatissimus Dorsi, Rhomboids, Traps, Erector Spinae, Shoulders, Teres Major, Teres Minor, Infraspinatus

Reverse Side & Front Shrugs exercise demo

Reverse Side & Front ShrugsTraps, Rhomboids, Rear Shoulders

Rhomboid Strengthening exercise demo

Rhomboid StrengtheningRhomboids, Rear Shoulders, Infraspinatus, Traps, Teres Major, Teres Minor

Rocket Alternating Rows exercise demo

Rocket Alternating RowsLatissimus Dorsi, Rhomboids, Traps, Erector Spinae

Rolling Shrug exercise demo

Rolling ShrugTraps, Rhomboids, Shoulders

Round Up Shrug exercise demo

Round Up ShrugTraps

Rows exercise demo

RowsLatissimus Dorsi, Rhomboids, Traps, Erector Spinae

Seated Bent Over Back Flys exercise demo

Seated Bent Over Back FlysTraps, Rhomboids, Rear Shoulders

Seated Rear Fly exercise demo

Seated Rear FlyMiddle Shoulders, Rear Shoulders, Teres Major, Teres Minor, Infraspinatus, Traps

Shrug Holds exercise demo

Shrug HoldsTraps, Rhomboids

Shrugs exercise demo

ShrugsTraps, Rhomboids

Side Arm Raise exercise demo

Side Arm RaiseRhomboids, Traps, Erector Spinae, Rear Shoulders, Teres Major, Teres Minor, Infraspinatus

Side Into Rear Shrug exercise demo

Side Into Rear ShrugTraps, Rhomboids

Side Row exercise demo

Side RowMiddle Shoulders, Rear Shoulders, Rhomboids, Teres Major, Teres Minor, Infraspinatus, Traps

Side Row Into Side Raise exercise demo

Side Row Into Side RaiseLatissimus Dorsi, Rhomboids, Traps, Erector Spinae, Middle Shoulders, Rear Shoulders, Teres Major, Teres Minor, Infraspinatus

Side Trap Raise exercise demo

Side Trap RaiseLatissimus Dorsi, Rhomboids, Traps, Erector Spinae

Single Arm Chair Row exercise demo

Single Arm Chair RowLatissimus Dorsi, Rhomboids, Traps, Erector Spinae

Single Arm Fly exercise demo

Single Arm FlyTraps, Rhomboids, Rear Shoulders

Single Arm Pull Over exercise demo

Single Arm Pull OverLatissimus Dorsi

Single Arm Pull Overs exercise demo

Single Arm Pull OversLatissimus Dorsi

Single Dumbbell Row exercise demo

Single Dumbbell RowLatissimus Dorsi, Rhomboids, Traps, Erector Spinae

Supinated Row Into Delt Fly exercise demo

Supinated Row Into Delt FlyRhomboids, Traps, Erector Spinae, Rear Shoulders, Teres Major, Teres Minor, Infraspinatus, Latissimus Dorsi

Supinated Row Into Row exercise demo

Supinated Row Into RowLatissimus Dorsi, Rhomboids, Traps, Erector Spinae, Rear Shoulders

Trap Raise exercise demo

Trap RaiseTraps, Front Shoulder

Up Right Row exercise demo

Up Right RowTraps, Rhomboids, Middle Shoulders

Upright Prayer Row exercise demo

Upright Prayer RowTraps, Rhomboids

W Raise exercise demo

W RaiseTraps, Rhomboids, Erector Spinae

Weighted Angel Of Death exercise demo

Weighted Angel Of DeathErector Spinae, Lower Back

Weighted Superman exercise demo

Weighted SupermanErector Spinae, Lower Back

Y Row exercise demo

Y RowRhomboids, Latissimus Dorsi, Erector Spinae, Middle Shoulders, Rear Shoulders, Teres Major, Teres Minor, Infraspinatus

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