EXERCISE LIBRARY
Back Exercises
Exercises that primarily train the back; filter by equipment or search.
45° 山羊挺身
45-Degree Back Extension
Glutes · Back·Machine·Basis：Bodyweight
单臂哑铃划船
One-arm Dumbbell Row
Back·Dumbbell·Basis：Per dumbbell
弹力带划船
Standing Band Row
Back·Resistance band·Basis：Band grade
反手引体向上
Chin-up
Back·Pull-up bar·Basis：Bodyweight
反向划船（桌下/单杠）
Inverted Row (table or bar)
Back·Pull-up bar·Basis：Bodyweight
俯卧上斜凳哑铃划船
Chest-Supported Dumbbell Row
Back·Dumbbell, Bench·Basis：Per dumbbell
杠铃传统硬拉
Barbell Conventional Deadlift
Back · Glutes·Barbell·Basis：Barbell total (bar + plates)
杠铃俯身划船
Barbell Bent-over Row
Back·Barbell·Basis：Barbell total (bar + plates)
高位下拉
Lat Pulldown
Back·Cable·Basis：Cable stack
鸟狗式
Bird-dog
Core · Back·None (bodyweight)·Basis：Bodyweight
器械助力引体向上
Machine-Assisted Pull-up
Back·Machine, Pull-up bar·Basis：Assisted (offset load)
哑铃耸肩
Dumbbell Shrug
Traps·Dumbbell·Basis：Per dumbbell
哑铃直腿硬拉
Dumbbell Stiff-Leg Deadlift
Hamstrings · Lower back·Dumbbell·Basis：Per dumbbell
引体向上
Pull-up
Back·Pull-up bar·Basis：Bodyweight
坐姿绳索划船
Seated Cable Row
Back·Cable·Basis：Cable stack
Exercises with reviewed teaching media come first; the rest are sorted by name.