Back Exercises and Muscle Guide
The back help pull the arms toward the body and control the shoulder blades and spine. This guide focuses on movements with a clear primary or secondary match in the ChunkItUp muscle map, rather than every exercise that uses the area indirectly.
Where beginners should start
Build control with supported rows and assisted vertical pulls.
Choose a version that lets you repeat the same range and alignment. Add repetitions first, then increase load, range, or leverage one step at a time.
How to program this muscle group
Start with the most coordinated compound movement while fresh, then use simpler exercises for additional practice. Spread hard sets across the week when one session makes technique or recovery deteriorate.
Exercise selection should fit your equipment, current range of motion, and goal. Stop or modify a movement if it causes sharp pain rather than normal muscular effort.
Detailed back exercise guides
Each listed page includes setup, execution, mistakes, cues, easier options, harder options, and programming guidance.
- Archer Push-up
Advanced · Bodyweight
Primary: pectoralis major, triceps brachii lateral long, triceps brachii medial
- Butterfly Pull-up
Advanced · Pull
Primary: latissimus dorsi, rectus abdominis
- Assisted Pull-up
Beginner · Pull
Primary: latissimus dorsi, biceps brachii long head, biceps brachii short head
- Band-Assisted Pull-up
Beginner · Pull
Primary: latissimus dorsi, biceps brachii long head, biceps brachii short head
- Negative Pull-up
Beginner · Pull
Primary: latissimus dorsi, trapezius
- Half Lay Front Lever
Expert · Calisthenics
Primary: latissimus dorsi, rectus abdominis, deltoid posterior head
- Planche on Rings
Expert · Calisthenics
Primary: deltoid anterior head, pectoralis major, triceps brachii lateral long
- Weighted Front Lever
Expert · Calisthenics
Primary: latissimus dorsi, rectus abdominis, deltoid posterior head
- Front Lever with Bands
Intermediate · Calisthenics
Primary: latissimus dorsi, rectus abdominis, deltoid posterior head
- Planche with Bands
Intermediate · Calisthenics
Primary: deltoid anterior head, pectoralis major, triceps brachii lateral long
- Pull-up
Intermediate · Pull
Primary: latissimus dorsi, biceps brachii long head, biceps brachii short head