Back exercises
14 exercises for the back from the Tonus app. Each comes with an animation that highlights the muscles, step-by-step technique and tips.
Exercise list
Assisted parallel close-grip pull-up
Back, Biceps
Assisted wide-grip pull-ups
Back
Barbell Pendlay row
Back
Dumbbell pullover
Back, Chest
Lat pulldown
Back
Reverse-grip lat pulldown
Back
Seated cable row
Back
Single-arm cable bent-over row
Back
Single-arm cable lat pulldown
Back
Single-arm dumbbell row, right
Back
Straight-arm cable pulldown
Back
Wide grip lat pulldown
Back
Wide grip seated cable row
Back
Wide-grip machine row
Back
How to train your back
Your back holds your posture and pulls weight toward you. The lats work in vertical pulls: pull-ups and lat pulldowns. Rows to the waist load the middle of the back.
Hyperextensions and deadlifts strengthen the lower back. A strong back protects against lower back pain and helps every other lift, squats included.
Frequently asked questions
How do I train my back if I cannot do a pull-up?
Start with lat pulldowns and assisted pull-ups. They give the same work with less weight.
How many back exercises per workout?
Two or three: one vertical pull, one row and, if you like, hyperextensions.
Technique videos and a set log in the app
Point your iPhone camera to download