Back Exercise Animations

A bent-over row that pulls a packed backpack to the waist, loading the upper back, biceps, and rear shoulders.

Supine alternating-arm swimming where body roll lets the large back muscles pull while a flutter kick holds position.

A vertical pull where a looped resistance band offsets part of your bodyweight so you can train full-range pull-ups.

A banded rotator cuff drill that turns the forearm outward with the elbow pinned to the ribs, isolating the external rotators.

A kneeling pulldown using an overhead band anchor — a home-friendly alternative to the cable lat pulldown.

A standing band pullover that trains the lats through their stretched range — a strong finisher for back day.

A standing horizontal band row that trains the lats, mid-back, and biceps — the home-friendly answer to a cable row.

A seated pulldown using a band anchored overhead — a stable, controlled way to train the lats from the floor.

A standing lat isolation that pulls high-anchored bands to the hips with nearly straight elbows.

A heavy horizontal pull from a hinged position — builds the lats, mid-back, and biceps in one of the most efficient movements in the gym.

A hip-hinged barbell row pulled with palms down to the belly button, loading the lats and mid back together.

A single-arm row of a barbell anchored at one end, pulling the loaded sleeve to the hip from a hinged stance.

A bench-based overhead arc that stretches and loads the lats — an old-school accessory for back, chest, and rib-cage development.

A hinged wide-grip row that pulls the bar to the upper chest with the elbows flared, targeting the rear delts.

A hinged one-arm row of a barbell anchored at the far end, pulling the loaded sleeve toward the hip.

A standing hip-hinge row with a dumbbell in each hand and palms facing in, loading the upper back and lats.

Prone simultaneous-stroke swimming that pairs a wide sweeping arm pull with a whip kick driven by the inner thighs.

Simultaneous double-arm swimming timed to a dolphin kick, with the body undulating around the hips through every cycle.

A cable rotator cuff drill that rotates the forearm away from the stomach with the elbow fixed against the ribs.

Straight-arm cable pullover with a rope that extends the shoulders and drives the lats through a long range.

A standing cable row using a paired neutral-grip handle to pull toward the torso while the feet stay planted.

A single-arm cable row with a neutral-grip handle that builds the lats and biceps one side at a time.

A standing one-arm cable row at shoulder height, pulling a pronated handle out and back to load the rear deltoid.

A single-arm cable row with an underhand grip that bias the lats and lower lats with deeper biceps engagement.