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Explore a variety of back exercises designed to strengthen and build muscle. Find detailed instructions and tips to achieve a strong, well-defined back.

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1. Pull-Ups: A bodyweight exercise where you lift yourself by pulling up to a bar until your chin clears it, primarily working the lats and upper back.
2. Deadlifts: A compound lift where you lift a loaded barbell from the ground by hinging at the hips, engaging the entire posterior chain, including the back, glutes, and hamstrings.
3. Bent-Over Rows: A barbell or dumbbell row performed with a forward lean, pulling the weight toward your torso to target the lats, rhomboids, and upper back.
4. Lat Pulldowns: A cable exercise where you pull a bar down toward your chest while seated, simulating the pull-up motion and targeting the lats.
5. T-Bar Rows: Performed with a T-bar or landmine setup, you row the bar toward your torso, engaging the lats and mid-back muscles.
6. Barbell Rows: A row variation where you pull a barbell toward your torso from a bent-over position, primarily targeting the upper back and lats.
7. Single-Arm Dumbbell Rows: A row performed with one arm and a dumbbell, often with the opposite knee on a bench, focusing on unilateral back strength and control.
8. Inverted Rows: A bodyweight row variation where you pull your chest toward a bar while keeping your body straight, engaging the upper back and core.
9. Seated Cable Rows: Performed on a cable machine with a close grip, you pull the handle to your torso, working the lats, traps, and rhomboids.
10. Face Pulls: A cable or band exercise where you pull the handles toward your face, focusing on the rear delts, traps, and upper back.
11. Renegade Rows: A core-intensive row variation performed in a plank position with dumbbells, where you alternate rowing each dumbbell toward your torso.
12. Rack Pulls: A partial deadlift performed from knee or thigh height, emphasizing the back and glutes with reduced range of motion.
13. Superman: A bodyweight exercise where you lie face down and simultaneously lift your arms and legs off the ground, engaging the lower back and glutes.
14. Chest-Supported Rows: A row variation performed on an inclined bench with dumbbells or a barbell, focusing on the upper back without strain on the lower back.
15. Good Mornings: A hip hinge exercise with a barbell on your shoulders, where you bend forward, activating the lower back, glutes, and hamstrings.

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