Tailrep

TRAINING GUIDE — BACK

Back training

Deadlifts, pull-ups, and the rest of the back work. Lats, traps, and erectors do different jobs, so you vary the direction you pull.

Muscles in this group

Tailrep splits groups into individual muscles, so the same "Back" session still records what you targeted.

  • Lats
  • Traps
  • Erector Spinae

Back exercises

Every Back exercise in Tailrep, grouped by equipment. All of them are searchable in the app and ready to log.

87 exercises

Barbell exercises

  • Deadlift
  • Sumo Deadlift
  • Rack Pull
  • Deficit Deadlift
  • Snatch-Grip Deadlift
  • Good Morning
  • Bent-Over Row
  • Pendlay Row
  • Reverse-Grip Bent-Over Row
  • Seal Row
  • T-Bar Row
  • Meadows Row
  • Landmine Row
  • Smith Machine Row
  • Barbell Shrug
  • Smith Machine Shrug
  • Behind-the-Back Shrug
  • Barbell Incline Row
  • Upright Row
  • Smith Machine Upright Row
  • Sumo Deadlift High Pull
  • Power Clean
  • Hang Clean
  • Clean and Jerk
  • Snatch
  • High Pull

Dumbbell exercises

  • Dumbbell Deadlift
  • Dumbbell Row
  • Chest-Supported Dumbbell Row
  • Renegade Row
  • Kettlebell Row
  • Dumbbell Shrug
  • Jefferson Curl
  • Incline Shrug
  • Dumbbell Upright Row
  • Y-Raise
  • Farmer's Walk
  • Kettlebell Clean

Machine exercises

  • Assisted Pull-Up
  • Machine Lat Pulldown
  • Machine Row
  • Machine High Row
  • Machine Shrug
  • Machine Back Extension
  • Chest-Supported T-Bar Row
  • Machine One-Arm Row
  • Machine Pullover

Cable exercises

  • Lat Pulldown
  • Wide-Grip Lat Pulldown
  • Reverse-Grip Lat Pulldown
  • Close-Grip Lat Pulldown
  • V-Bar Lat Pulldown
  • Behind-the-Neck Lat Pulldown
  • One-Arm Lat Pulldown
  • Straight-Arm Pulldown
  • Seated Cable Row
  • Wide-Grip Seated Row
  • One-Arm Cable Row
  • Cable Shrug
  • Rope Lat Pulldown
  • Cable High Row
  • Cable Upright Row

Bodyweight exercises

  • Pull-Up
  • Chin-Up
  • Weighted Pull-Up
  • Wide-Grip Pull-Up
  • Neutral-Grip Pull-Up
  • Scapular Pull-Up
  • Muscle-Up
  • Inverted Row
  • Back Extension
  • Weighted Back Extension
  • Reverse Hyperextension
  • Superman
  • Archer Pull-Up
  • Sternum Pull-Up
  • One-Arm Chin-Up
  • Front Lever
  • Back Lever
  • Bird Dog

Other exercises

  • Trap Bar Deadlift
  • Band Lat Pulldown
  • Band Row
  • Atlas Stone Lift
  • Yoke Walk
  • Axle Deadlift
  • Sandbag Carry

Exercises that work it secondarily

  • Barbell Pullover
  • Dumbbell Pullover
  • Dead Hang
  • Kettlebell Deadlift
  • Overhead Press
  • Behind-the-Neck Press
  • Z Press
  • Bradford Press
  • Handstand Push-Up
  • Lateral Raise
  • Cable Lateral Raise
  • Machine Lateral Raise
  • Rear Delt Raise
  • Machine Rear Delt Fly
  • Cable Rear Delt Fly
  • Incline Rear Delt Raise
  • Face Pull
  • Cuban Press
  • Band Pull-Apart
  • Dumbbell Rear Delt Row
  • Cable Rear Delt Row
  • Barbell Rear Delt Row
  • Overhead Carry
  • Band Face Pull

Building a session

Pick exercises so that neither the target muscle nor the equipment gets lopsided. Save the result as a routine and next time you just pick it, starting from last time's weights.

  1. 1Open with what you can load heaviest (barbell, machine)
  2. 2Add targeted work (dumbbell, cable) in the back half
  3. 3Combine exercises that hit different muscles within the group
  4. 4Save the session as a routine and pull it up next time
See the exercises & routines features

Other muscle groups

Start with today's first set.

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