Back exercises
The back splits into two patterns: pulling vertically (pulldowns, pull-ups) and pulling horizontally (rows). A balanced week has both, because they hit the same region from different directions.
Practically every back set also gives the biceps work. Adding four curl sets at the end of a back session piles volume onto a muscle that already had plenty — the most common case of junk volume.
170 exercises in the catalogue, across 12 types of equipment. In a new week, the default target for this group is 12 sets.
How the volume counts
Each set counts in full for the exercise’s primary muscle and for the secondary one where there is one. A set of bench press counts for chest and for triceps — the same rule the app’s weekly volume panel and the public calculator use, and the reason a muscle’s total can exceed the number of sets you actually performed.
By equipment
The names are the catalogue’s own, in English, exactly as the app shows them.
Dumbbells (27)
- Alternating Pendlay Row
- Knee Lawnmower Row
- Kneeling Single Arm Row
- Lawnmower Row
- Laying 30 Degree Shrug
- Laying Incline Row
- Laying Silverback Shrug
- Pendlay Row
- Pullover
- Row Bilateral
- Row Unilateral
- Seated Shrug
- Shoulder Extension
- Shrug
- Silverback Shrug
- Single Arm Pendlay Row
- Single Arm Pullover
- Single Arm Rear Delt Row
- Single Arm Row
- Single Arm Row Knee
- Single Arm Shoulder Extension
- Spinal Jefferson Curl
- Superman
- Superman Hold
- Supinated Row
- Weighted Chin Ups
- Weighted Pull Ups
Bodyweight (24)
- Assisted Chin Up
- Assisted Gironda Chin Up
- Assisted Mixed Grip Pullup
- Chin Ups
- Elevated Pike Press
- Elevated Pike Shoulder Shrug
- Gironda Chin Up
- Inverted Row
- L Sit Chin Up
- L Sit Pull Up
- Overhand Inverted Row
- Pike Press
- Pike Shrug
- Pull Ups
- Ring Chin Up
- Ring Pull Up
- Ring Row
- Ring Twisting Chin Up
- Spinal Jefferson Curl
- Stability Ball Hyperextension
- Standing Inverted Row
- Superman Pull
- Supermans
- Underhand Inverted Row
Machine (23)
- 45 Degree Back Extension
- Assisted Chin Up
- Assisted Narrow Pull Up
- Assisted Neutral Chin Up
- Assisted Pull Up
- Back Extension
- Chest Supported T Bar Row
- Narrow Pulldown
- Neutral Pulldown
- Neutral Row
- Plate Loaded Pulldown
- Plate Loaded Row
- Plate Loaded Seal Row
- Plate Loaded T Bar Row
- Pulldown
- Pullover
- Seated Cable Row
- Seated Shrug
- Smith Standing Shrugs
- Standing Shrug
- Stretcher
- Underhand Pulldown
- Underhand Row
Kettlebells (21)
- Alternating Row
- Gorilla Row
- Incline Shrug
- Pullover
- Row
- Row (Single)
- Shoulder Extension
- Shrug
- Shrug (Single)
- Silverback Shrug
- Silverback Shrug (Single)
- Single Arm Pendlay Row
- Single Arm Pullover
- Single Arm Row
- Single Arm Row On Bench
- Single Arm Shoulder Extension
- Spinal Jefferson Curl
- Superman
- Superman Hold
- Upright Row
- Upright Row Single
Barbell (19)
- 30 Degree Shrug
- Behind The Back 30 Degree Shrug
- Behind The Back Shrug
- Bent Over Row
- Deadlift
- Landmine Row
- Landmine T Bar Rows
- Long Landmine Row
- Meadows Row
- Pronated Pendlay Row
- Pronated Row
- Pullover
- Rack Pull
- Shoulder Extension
- Shrug
- Silverback Shrug
- Spinal Jefferson Curl
- Supinated Pendlay Row
- Supinated Row
Cables (17)
- 30 Degree Shrug
- Archer Row
- Bent Over Bar Pullover
- Kayak Row
- Lat Prayer
- Pull Around
- Pull In
- Rope Lat Prayer
- Rope Pullover
- Row Bar Standing Row
- Silverback Shrug
- Single Arm 30 Degree Shrug
- Single Arm Lat Prayer
- Single Arm Neutral Grip Row
- Single Arm Underhand Grip Row
- Straight Arm Pull In
- Supinating Row
Band (15)
- Bent Over Row
- Half Kneeling Single Arm Pulldown
- Horizontal Shrug
- Kneeling Pulldown
- Kneeling Single Arm Pulldown
- Pull Around
- Pullover
- Row
- Seated Pulldown
- Seated Single Arm Pulldown
- Shrug
- Single Arm Bent Over Row
- Single Arm Overhead Press
- Single Arm Pulldown
- Single Arm Row
Plate (11)
- Alternating Deadstop Row
- Glute Bridge to Pullover
- Internally Rotated Rear Delt Fly
- Overhead Carry
- Overhead Shrug
- Pinch Grip Deadlift
- Superman
- Superman Hold
- Weighted Chin Ups
- Weighted Inverted Row
- Weighted Pull Ups
Bosu-Ball (4)
- Pike Shrug
- Pullover
- Row
- Superman
Smith-Machine (4)
- Assisted Pullup
- Inverted Row
- Overhand Row
- Underhand Row
Vitruvian (3)
- Row
- Shrug
- Single Arm Row
TRX (2)
- Rotating Row
- Single Arm row
Keep reading
Weekly volume calculator: sets per muscle group
Pick the week’s exercises, set the sets and see how many sets each muscle receives — no account needed.
Read the guideHow many sets per muscle per week
The most cited range is 10 to 20 effective sets per muscle per week. Where to start, how to climb inside a block, and what actually counts as a set.