Train Back: exercises and the muscles they work

Exercises for Back

• 18-inch Deadlift

  18-inch Deadlift is an exercise using functional in the hinge pattern. It trains back as the primary mover. Supporting muscles include calves, forearms, glutes, hamstrings, lats, quadriceps and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Arm-Over-Arm Sled Pull

  Arm-Over-Arm Sled Pull is an exercise using functional in the loaded carry pattern. It trains back as the primary mover. Supporting muscles include biceps, forearms and lats. In Ironstead you track weight, duration and distance. Default rest: about 2 minutes.

• Atlas Stone Over Bar

  Atlas Stone Over Bar is an exercise using functional in the horizontal pull pattern. It trains back as the primary mover. Supporting muscles include abs, biceps, calves, forearms, glutes, hamstrings, quadriceps and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Atlas Stones

  Atlas Stones is an exercise using functional in the horizontal pull pattern. It trains back as the primary mover. Supporting muscles include abs, biceps, calves, forearms, glutes, hamstrings, quadriceps and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Australian Pull-Up

  Australian Pull-Up is an exercise using bodyweight in the horizontal pull pattern. It trains back as the primary mover. Supporting muscles include biceps, forearms and lats. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Axle Deadlift

  Axle Deadlift is an exercise using functional in the hinge pattern. It trains back as the primary mover. Supporting muscles include forearms, glutes, hamstrings, quadriceps and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Back Extension

  Back Extension is an exercise using machine in the horizontal pull pattern. It trains back as the primary mover. Supporting muscles include glutes and hamstrings. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Barbell Row

  Barbell Row is an exercise using barbell in the horizontal pull pattern. It trains back as the primary mover. Supporting muscles include biceps, lats and shoulders. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Block Pull

  Block Pull is an exercise using barbell in the horizontal pull pattern. It trains back as the primary mover. Supporting muscles include forearms, glutes, hamstrings and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Car Deadlift

  Car Deadlift is an exercise using functional in the hinge pattern. It trains back as the primary mover. Supporting muscles include forearms, glutes, hamstrings and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Chest-Supported Machine Row

  Chest-Supported Machine Row is an exercise using machine in the horizontal pull pattern. It trains back as the primary mover. Supporting muscles include biceps, lats and shoulders. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Chest-Supported T-Bar Row

  Chest-Supported T-Bar Row is an exercise using machine in the horizontal pull pattern. It trains back as the primary mover. Supporting muscles include biceps and lats. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Conan's Wheel

  Conan's Wheel is an exercise using functional in the loaded carry pattern. It trains back as the primary mover. Supporting muscles include abs, biceps, calves, forearms, shoulders and traps. In Ironstead you track weight, duration and distance. Default rest: about 2 minutes.

• Conventional Deadlift

  Conventional Deadlift is an exercise using barbell in the hinge pattern. It trains back as the primary mover. Supporting muscles include calves, forearms, glutes, hamstrings, lats, quadriceps and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Deadlift

  Deadlift is an exercise using barbell in the hinge pattern. It trains back as the primary mover. Supporting muscles include calves, forearms, glutes, hamstrings, lats, quadriceps and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Deficit Deadlift

  Deficit Deadlift is an exercise using barbell in the hinge pattern. It trains back as the primary mover. Supporting muscles include forearms, glutes, hamstrings, quadriceps and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Frame Deadlift

  Frame Deadlift is an exercise using functional in the loaded carry pattern. It trains back as the primary mover. Supporting muscles include calves, forearms, glutes, hamstrings, lats, quadriceps and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Husafell Stone Carry

  Husafell Stone Carry is an exercise using functional in the loaded carry pattern. It trains back as the primary mover. Supporting muscles include forearms, glutes and traps. In Ironstead you track weight, duration and distance. Default rest: about 2 minutes.

• Hyper Extension

  Hyper Extension is an exercise using machine in the horizontal pull pattern. It trains back as the primary mover. Supporting muscles include glutes and hamstrings. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Inverted Row

  Inverted Row is an exercise using bodyweight in the horizontal pull pattern. It trains back as the primary mover. Supporting muscles include lats. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Jefferson Curl

  Jefferson Curl is an exercise using dumbbell in the horizontal pull pattern. It trains back as the primary mover. Supporting muscles include glutes and hamstrings. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Keg Carry

  Keg Carry is an exercise using functional in the loaded carry pattern. It trains back as the primary mover. Supporting muscles include forearms, glutes and traps. In Ironstead you track weight, duration and distance. Default rest: about 2 minutes.

• Keg Toss

  Keg Toss is an exercise using functional in the horizontal pull pattern. It trains back as the primary mover. Supporting muscles include glutes, hamstrings and shoulders. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Meadows Row

  Meadows Row is an exercise using barbell in the horizontal pull pattern. It trains back as the primary mover. Supporting muscles include biceps, lats and shoulders. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Pause Deadlift

  Pause Deadlift is an exercise using barbell in the hinge pattern. It trains back as the primary mover. Supporting muscles include calves, forearms, glutes, hamstrings, lats, quadriceps and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Pendlay Row

  Pendlay Row is an exercise using barbell in the horizontal pull pattern. It trains back as the primary mover. Supporting muscles include biceps, lats and shoulders. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Rack Pull

  Rack Pull is an exercise using barbell in the horizontal pull pattern. It trains back as the primary mover. Supporting muscles include forearms, glutes, hamstrings and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Ring Row

  Ring Row is an exercise using bodyweight in the horizontal pull pattern. It trains back as the primary mover. Supporting muscles include biceps, lats and shoulders. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Row

  Row is an exercise using barbell in the horizontal pull pattern. It trains back as the primary mover. Supporting muscles include biceps, lats and shoulders. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Sandbag Carry

  Sandbag Carry is an exercise using functional in the loaded carry pattern. It trains back as the primary mover. Supporting muscles include forearms, glutes and traps. In Ironstead you track weight, duration and distance. Default rest: about 2 minutes.

• Sandbag Over Bar

  Sandbag Over Bar is an exercise using functional in the horizontal pull pattern. It trains back as the primary mover. Supporting muscles include glutes and hamstrings. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Sandbag Throw (Distance)

  Sandbag Throw (Distance) is an exercise using functional in the horizontal pull pattern. It trains back as the primary mover. Supporting muscles include glutes, hamstrings and shoulders. In Ironstead you track weight, reps and distance. Default rest: about 2 minutes.

• Sandbag to Shoulder

  Sandbag to Shoulder is an exercise using functional in the horizontal pull pattern. It trains back as the primary mover. Supporting muscles include biceps, glutes and hamstrings. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Seal Row

  Seal Row is an exercise using barbell in the horizontal pull pattern. It trains back as the primary mover. Supporting muscles include biceps, lats and shoulders. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Seated Cable Row

  Seated Cable Row is an exercise using machine in the horizontal pull pattern. It trains back as the primary mover. Supporting muscles include biceps, lats and shoulders. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Silver Dollar Deadlift

  Silver Dollar Deadlift is an exercise using functional in the hinge pattern. It trains back as the primary mover. Supporting muscles include calves, forearms, glutes, hamstrings, lats, quadriceps and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Single-Arm Cable Row

  Single-Arm Cable Row is an exercise using machine in the horizontal pull pattern. It trains back as the primary mover. Supporting muscles include biceps, lats and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Single-Arm Dumbbell Row

  Single-Arm Dumbbell Row is an exercise using dumbbell in the horizontal pull pattern. It trains back as the primary mover. Supporting muscles include biceps, lats and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Snatch-Grip Deadlift

  Snatch-Grip Deadlift is an exercise using barbell in the hinge pattern. It trains back as the primary mover. Supporting muscles include forearms, glutes, hamstrings, quadriceps and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Stone to Shoulder

  Stone to Shoulder is an exercise using functional in the horizontal pull pattern. It trains back as the primary mover. Supporting muscles include biceps, glutes and hamstrings. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Sumo Deadlift

  Sumo Deadlift is an exercise using barbell in the hinge pattern. It trains back as the primary mover. Supporting muscles include forearms, glutes, quadriceps and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• T-Bar Row

  T-Bar Row is an exercise using barbell in the horizontal pull pattern. It trains back as the primary mover. Supporting muscles include biceps and lats. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Tire Flip

  Tire Flip is an exercise using functional in the loaded carry pattern. It trains back as the primary mover. Supporting muscles include calves, chest, forearms, glutes, hamstrings, shoulders, traps and triceps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Trap Bar Deadlift

  Trap Bar Deadlift is an exercise using barbell in the hinge pattern. It trains back as the primary mover. Supporting muscles include glutes and hamstrings. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Truck Pull

  Truck Pull is an exercise using functional in the loaded carry pattern. It trains back as the primary mover. Supporting muscles include quadriceps and traps. In Ironstead you track weight, duration and distance. Default rest: about 2 minutes.

• Two-Arm Dumbbell Row

  Two-Arm Dumbbell Row is an exercise using dumbbell in the horizontal pull pattern. It trains back as the primary mover. Supporting muscles include biceps and lats. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Yates Row

  Yates Row is an exercise using barbell in the horizontal pull pattern. It trains back as the primary mover. Supporting muscles include biceps, lats and shoulders. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Ab Wheel Rollout

  Ab Wheel Rollout is an exercise using functional in the core pattern. Back works as a supporting mover here; the primary target is abs. Supporting muscles include back and shoulders. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Back Squat

  Back Squat is an exercise using barbell in the squat pattern. Back works as a supporting mover here; the primary target is quadriceps. Supporting muscles include back, calves, glutes and hamstrings. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Battle Ropes

  Battle Ropes is an exercise using functional in the isolation pattern. Back works as a supporting mover here; the primary target is shoulders. Supporting muscles include back and forearms. In Ironstead you track duration. Default rest: about 2 minutes.

• Behind-the-Back Barbell Shrug

  Behind-the-Back Barbell Shrug is an exercise using barbell in the loaded carry pattern. Back works as a supporting mover here; the primary target is traps. Supporting muscles include back and forearms. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Belt Squat

  Belt Squat is an exercise using machine in the squat pattern. Back works as a supporting mover here; the primary target is quadriceps. Supporting muscles include back, calves, glutes and hamstrings. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Box Squat

  Box Squat is an exercise using barbell in the squat pattern. Back works as a supporting mover here; the primary target is quadriceps. Supporting muscles include back, calves, glutes and hamstrings. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Bulgarian Split Squat

  Bulgarian Split Squat is an exercise using dumbbell in the squat pattern. Back works as a supporting mover here; the primary target is quadriceps. Supporting muscles include back, calves, glutes and hamstrings. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Cable Lateral Raise

  Cable Lateral Raise is an exercise using machine in the isolation pattern. Back works as a supporting mover here; the primary target is shoulders. Supporting muscles include back and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Cable Pull-Through

  Cable Pull-Through is an exercise using machine in the hinge pattern. Back works as a supporting mover here; the primary target is glutes. Supporting muscles include back and hamstrings. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Cable Reverse Fly

  Cable Reverse Fly is an exercise using machine in the horizontal push pattern. Back works as a supporting mover here; the primary target is shoulders. Supporting muscles include back and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Cable Upright Row

  Cable Upright Row is an exercise using machine in the horizontal pull pattern. Back works as a supporting mover here; the primary target is traps. Supporting muscles include back, biceps and shoulders. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Chin-Up

  Chin-Up is an exercise using bodyweight in the vertical pull pattern. Back works as a supporting mover here; the primary target is lats. Supporting muscles include back, biceps and forearms. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Clean

  Clean is an exercise using barbell in the hinge pattern. Back works as a supporting mover here; the primary target is traps. Supporting muscles include back, calves, forearms, glutes, quadriceps and shoulders. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Clean and Jerk

  Clean and Jerk is an exercise using barbell in the vertical push pattern. Back works as a supporting mover here; the primary target is shoulders. Supporting muscles include abs, back, glutes, hamstrings, quadriceps, traps and triceps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Clean and Press

  Clean and Press is an exercise using barbell in the vertical push pattern. Back works as a supporting mover here; the primary target is shoulders. Supporting muscles include abs, back, calves, glutes, hamstrings, quadriceps, traps and triceps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Cossack Squat

  Cossack Squat is an exercise using bodyweight in the squat pattern. Back works as a supporting mover here; the primary target is quadriceps. Supporting muscles include back, calves, glutes and hamstrings. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Dead Hang

  Dead Hang is an exercise using bodyweight in the isolation pattern. Back works as a supporting mover here; the primary target is forearms. Supporting muscles include back and lats. In Ironstead you track weight and duration. Default rest: about 2 minutes.

• Dimmel Deadlift

  Dimmel Deadlift is an exercise using barbell in the hinge pattern. Back works as a supporting mover here; the primary target is hamstrings. Supporting muscles include back and glutes. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Dragon Flag

  Dragon Flag is an exercise using bodyweight in the core pattern. Back works as a supporting mover here; the primary target is abs. Supporting muscles include back. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Dumbbell Romanian Deadlift

  Dumbbell Romanian Deadlift is an exercise using dumbbell in the hinge pattern. Back works as a supporting mover here; the primary target is hamstrings. Supporting muscles include back, calves and glutes. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Egyptian Lateral Raise

  Egyptian Lateral Raise is an exercise using dumbbell in the isolation pattern. Back works as a supporting mover here; the primary target is shoulders. Supporting muscles include back and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Face Pull

  Face Pull is an exercise using machine in the horizontal pull pattern. Back works as a supporting mover here; the primary target is shoulders. Supporting muscles include back. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Farmers Walk

  Farmers Walk is an exercise using functional in the loaded carry pattern. Back works as a supporting mover here; the primary target is forearms. Supporting muscles include abs, back, glutes, hamstrings, quadriceps and traps. In Ironstead you track weight, duration and distance. Default rest: about 2 minutes.

• Frame Carry

  Frame Carry is an exercise using functional in the loaded carry pattern. Back works as a supporting mover here; the primary target is forearms. Supporting muscles include back and traps. In Ironstead you track weight, duration and distance. Default rest: about 2 minutes.

• Good Morning

  Good Morning is an exercise using barbell in the hinge pattern. Back works as a supporting mover here; the primary target is hamstrings. Supporting muscles include abs, back and glutes. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Hang Clean

  Hang Clean is an exercise using barbell in the hinge pattern. Back works as a supporting mover here; the primary target is traps. Supporting muscles include back, calves, forearms, glutes, hamstrings and shoulders. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Hang Snatch

  Hang Snatch is an exercise using barbell in the vertical push pattern. Back works as a supporting mover here; the primary target is shoulders. Supporting muscles include abs, back, calves, forearms, glutes, quadriceps and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• High-Bar Squat

  High-Bar Squat is an exercise using barbell in the squat pattern. Back works as a supporting mover here; the primary target is quadriceps. Supporting muscles include back, calves, glutes and hamstrings. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• I-Y-T

  I-Y-T is an exercise using dumbbell in the isolation pattern. Back works as a supporting mover here; the primary target is shoulders. Supporting muscles include back and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Kettlebell Clean

  Kettlebell Clean is an exercise using functional in the hinge pattern. Back works as a supporting mover here; the primary target is traps. Supporting muscles include back, forearms, glutes and hamstrings. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Kettlebell Goblet Squat

  Kettlebell Goblet Squat is an exercise using functional in the squat pattern. Back works as a supporting mover here; the primary target is quadriceps. Supporting muscles include back, calves, glutes and hamstrings. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Kettlebell Swing

  Kettlebell Swing is an exercise using functional in the hinge pattern. Back works as a supporting mover here; the primary target is glutes. Supporting muscles include back, hamstrings and shoulders. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Lat Pulldown

  Lat Pulldown is an exercise using machine in the vertical pull pattern. Back works as a supporting mover here; the primary target is lats. Supporting muscles include back, biceps and shoulders. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Lateral Raise

  Lateral Raise is an exercise using dumbbell in the isolation pattern. Back works as a supporting mover here; the primary target is shoulders. Supporting muscles include back and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Lateral Raise (Dumbbell)

  Lateral Raise (Dumbbell) is an exercise using dumbbell in the isolation pattern. Back works as a supporting mover here; the primary target is shoulders. Supporting muscles include back and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Low-Bar Squat

  Low-Bar Squat is an exercise using barbell in the squat pattern. Back works as a supporting mover here; the primary target is quadriceps. Supporting muscles include back, calves, glutes and hamstrings. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Machine Lateral Raise

  Machine Lateral Raise is an exercise using machine in the isolation pattern. Back works as a supporting mover here; the primary target is shoulders. Supporting muscles include back and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Muscle Snatch

  Muscle Snatch is an exercise using barbell in the vertical push pattern. Back works as a supporting mover here; the primary target is shoulders. Supporting muscles include back, glutes, quadriceps and triceps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Pause Squat

  Pause Squat is an exercise using barbell in the squat pattern. Back works as a supporting mover here; the primary target is quadriceps. Supporting muscles include back, calves, glutes and hamstrings. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Power Clean

  Power Clean is an exercise using barbell in the hinge pattern. Back works as a supporting mover here; the primary target is traps. Supporting muscles include back, calves, forearms, glutes, quadriceps, shoulders and triceps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Power Snatch

  Power Snatch is an exercise using barbell in the vertical push pattern. Back works as a supporting mover here; the primary target is shoulders. Supporting muscles include back, calves, glutes, quadriceps, traps and triceps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Pull-Up

  Pull-Up is an exercise using bodyweight in the vertical pull pattern. Back works as a supporting mover here; the primary target is lats. Supporting muscles include abs, back and forearms. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Reverse Fly (Dumbbell)

  Reverse Fly (Dumbbell) is an exercise using dumbbell in the horizontal push pattern. Back works as a supporting mover here; the primary target is shoulders. Supporting muscles include back and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Reverse Pec Deck

  Reverse Pec Deck is an exercise using machine in the isolation pattern. Back works as a supporting mover here; the primary target is shoulders. Supporting muscles include back and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Reverse-Grip Lat Pulldown

  Reverse-Grip Lat Pulldown is an exercise using machine in the vertical pull pattern. Back works as a supporting mover here; the primary target is lats. Supporting muscles include back, biceps and shoulders. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Romanian Deadlift

  Romanian Deadlift is an exercise using barbell in the hinge pattern. Back works as a supporting mover here; the primary target is hamstrings. Supporting muscles include back, calves and glutes. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Rowing (Erg)

  Rowing (Erg) is an exercise using machine in the isolation pattern. Back works as a supporting mover here; the primary target is other. Supporting muscles include back, biceps, lats and quadriceps. In Ironstead you track duration and distance. Default rest: about 2 minutes.

• Russian Twist

  Russian Twist is an exercise using functional in the core pattern. Back works as a supporting mover here; the primary target is abs. Supporting muscles include back. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Single-Arm Kettlebell Swing

  Single-Arm Kettlebell Swing is an exercise using functional in the hinge pattern. Back works as a supporting mover here; the primary target is glutes. Supporting muscles include back, hamstrings and shoulders. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Single-Arm Lat Pulldown

  Single-Arm Lat Pulldown is an exercise using machine in the vertical pull pattern. Back works as a supporting mover here; the primary target is lats. Supporting muscles include back, biceps and shoulders. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Single-Leg Romanian Deadlift

  Single-Leg Romanian Deadlift is an exercise using dumbbell in the hinge pattern. Back works as a supporting mover here; the primary target is hamstrings. Supporting muscles include back and glutes. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Sissy Squat

  Sissy Squat is an exercise using bodyweight in the squat pattern. Back works as a supporting mover here; the primary target is quadriceps. Supporting muscles include back, calves, glutes and hamstrings. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Smith Machine Squat

  Smith Machine Squat is an exercise using machine in the squat pattern. Back works as a supporting mover here; the primary target is quadriceps. Supporting muscles include back, calves, glutes and hamstrings. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Snatch

  Snatch is an exercise using barbell in the vertical push pattern. Back works as a supporting mover here; the primary target is shoulders. Supporting muscles include back, biceps, glutes, hamstrings, traps and triceps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Snatch-Grip High Pull

  Snatch-Grip High Pull is an exercise using barbell in the loaded carry pattern. Back works as a supporting mover here; the primary target is traps. Supporting muscles include back, forearms and shoulders. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Squat

  Squat is an exercise using barbell in the squat pattern. Back works as a supporting mover here; the primary target is quadriceps. Supporting muscles include back, calves, glutes and hamstrings. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Squat Snatch

  Squat Snatch is an exercise using barbell in the vertical push pattern. Back works as a supporting mover here; the primary target is shoulders. Supporting muscles include back, glutes, hamstrings and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Stiff-Leg Deadlift

  Stiff-Leg Deadlift is an exercise using barbell in the hinge pattern. Back works as a supporting mover here; the primary target is hamstrings. Supporting muscles include back, forearms and glutes. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Stiletto Squat

  Stiletto Squat is an exercise using barbell in the squat pattern. Back works as a supporting mover here; the primary target is quadriceps. Supporting muscles include back, calves, glutes and hamstrings. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Tempo Squat

  Tempo Squat is an exercise using barbell in the squat pattern. Back works as a supporting mover here; the primary target is quadriceps. Supporting muscles include back, calves, glutes and hamstrings. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Upright Row

  Upright Row is an exercise using barbell in the horizontal pull pattern. Back works as a supporting mover here; the primary target is traps. Supporting muscles include back, biceps and shoulders. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Weighted Pull-Up

  Weighted Pull-Up is an exercise using bodyweight in the vertical pull pattern. Back works as a supporting mover here; the primary target is lats. Supporting muscles include back and biceps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Wide-Grip Lat Pulldown

  Wide-Grip Lat Pulldown is an exercise using machine in the vertical pull pattern. Back works as a supporting mover here; the primary target is lats. Supporting muscles include back, biceps and shoulders. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Wide-Grip Pull-Up

  Wide-Grip Pull-Up is an exercise using bodyweight in the vertical pull pattern. Back works as a supporting mover here; the primary target is lats. Supporting muscles include abs, back and forearms. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Wood Chopper

  Wood Chopper is an exercise using machine in the core pattern. Back works as a supporting mover here; the primary target is abs. Supporting muscles include back and shoulders. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Yoke Walk

  Yoke Walk is an exercise using functional in the loaded carry pattern. Back works as a supporting mover here; the primary target is traps. Supporting muscles include abs, back, calves, glutes and hamstrings. In Ironstead you track weight, duration and distance. Default rest: about 2 minutes.

• Zercher Carry

  Zercher Carry is an exercise using barbell in the loaded carry pattern. Back works as a supporting mover here; the primary target is abs. Supporting muscles include back, biceps and forearms. In Ironstead you track weight, duration and distance. Default rest: about 2 minutes.

Equipment

Back can be trained with different equipment:

• Barbell exercises
• Bodyweight exercises
• Dumbbell exercises
• Functional exercises
• Machine exercises