Back Exercises
Lats, traps, rhomboids, rear deltoids, erectors. 12 exercises with full strength standards by bodyweight.
Barbell
Bodyweight
Dumbbell
Back Strength Standards
Each back exercise page shows a complete strength standards table broken down by bodyweight bracket, from Beginner through to Elite. Standards are based on data from large populations of raw, natural lifters and reflect realistic performance expectations for each training experience level.
Use the "Find My Level" tool on any exercise page to enter your one rep max and bodyweight and immediately see where you fall. If you do not know your exact 1RM, use the One Rep Max Calculator to estimate it from a recent heavy set.
Frequently Asked Questions
What muscles make up the back?
The back is a complex group including the latissimus dorsi (lats), trapezius (upper, mid, lower), rhomboids, erector spinae, teres major, and rear deltoids. Different exercises target different portions - rows hit the mid back, pulldowns hit the lats, deadlifts hit the erectors.
Should I prioritise rows or pull-ups for back development?
Both are essential. Pull-ups and lat pulldowns emphasise the lats and create the wide-back look. Rows (barbell, dumbbell, cable) develop thickness in the mid-back and rhomboids. A balanced program includes both vertical and horizontal pulling movements.
How much should I be able to deadlift?
An intermediate male at 80 kg should deadlift around 140-160 kg. An intermediate female at 65 kg should deadlift around 80-95 kg. Deadlift is one of the exercises where strength levels vary most - it rewards consistent practice and leverages natural body proportions.