Total Gym Back Exercises

Watch trainers demonstrate Total Gym back exercises, including pull-ups, chin-ups, pulldowns, rows and reverse fly variations. Select an exercise to watch the movement, review the instructions and get a Pro Tip to help guide your form.

  • Total Gym pull up demonstration 0:16

    Pull Ups

    Lats & Upper Back

    Setup: Lie face-down on the glideboard and grip the pull-up bar attached at the top of the rails.

    How to perform it: Pull your body toward the bar by bending your elbows and drawing your shoulder blades down and back. Your lats and other upper-back muscles help drive the movement as the glideboard travels along the rails.

    Pro tip

    Start the pull by driving the elbows down, not by bending the arms.

  • Total Gym chin up demonstration 0:16

    Chin Ups

    Lats & Biceps

    Setup: Grip the pull-up bar with an underhand grip while lying face-down on the glideboard.

    How to perform it: Pull yourself toward the bar using an underhand grip, bending your elbows as the glideboard moves along the rails. Chin-ups engage the lats and biceps, with the grip and arm position distinguishing this variation from the pull-up.

    Pro tip

    Lead with the chest, not the chin. Reaching with the head shortens the range where the back works.

  • Total Gym lat pulldown demonstration 0:13

    Pulldowns

    Lats

    Setup: Sit or recline on the glideboard and pull the handles down from an overhead position.

    How to perform it: Pull the handles down toward your upper chest by bending your elbows and drawing your shoulder blades down. This pulldown variation primarily targets the latissimus dorsi, or lats, which help move the upper arms toward the body.

    Pro tip

    Stop when your hands reach your collarbones. Hauling them lower recruits the arms, not the lats.

  • Total Gym kneeling row demonstration 0:17

    Kneeling Rows

    Mid Back

    Setup: Kneel on the glideboard and hold a handle in each hand.

    How to perform it: Pull the handles toward your ribs while keeping your torso steady and drawing your shoulder blades together. This rowing movement works the middle back, while the arms and other upper-back muscles assist throughout the pull.

    Pro tip

    Think about pulling your elbows past your ribs rather than pulling with your hands.

  • Total Gym reverse fly with back extension demonstration 0:12

    Reverse Fly with Back Extension

    Upper & Lower Back

    Setup: Lie face-down on the glideboard with your arms extended toward the cables.

    How to perform it: Sweep your arms outward against the resistance while lifting your torso through a controlled back-extension movement. This combination works the muscles involved in moving the arms outward and extending the spine, including the rear shoulders and upper-back muscles.

    Pro tip

    Let the arm sweep and the chest lift arrive at the same moment. One finishing before the other splits the exercise in two.

  • Total Gym high kneeling row demonstration 0:16

    High Kneeling Rows

    Mid Back

    Setup: Kneel tall on the glideboard and hold the handles in front of you.

    How to perform it: From a tall kneeling position, pull the handles toward your ribs while keeping your torso upright. This variation emphasizes controlled rowing and requires you to maintain your posture as you work the middle and upper-back muscles.

    Pro tip

    Squeeze the glutes to keep the hips tall. Sitting back toward the heels turns it into a different, easier row.

  • Total Gym cross cable row demonstration 0:15

    Cross Cable Rows

    Mid Back

    Setup: Hold the cables crossed in front of you, with each hand gripping the opposite-side handle.

    How to perform it: Pull the crossed cables toward your body, bending your elbows and drawing your shoulder blades together. The crossed setup changes the direction of the pull compared with a standard row while still working the middle back and supporting upper-back muscles.

    Pro tip

    Let the shoulder blades reach fully forward at the start. The stretch is the reason the crossed version exists.

  • Total Gym reverse fly demonstration 0:15

    Reverse Fly

    Rear Delts & Upper Back

    Setup: Sit on the glideboard and hold the cables with your arms extended in front of you.

    How to perform it: Sweep your arms outward against the resistance, moving them away from the front of your body. The reverse fly primarily targets the rear deltoids and also engages muscles of the upper back that help control the shoulder blades.

    Pro tip

    Keep a soft bend in the elbows and lead with the pinky side of the hand.

  • Total Gym back extension demonstration 0:23

    Back Extensions

    Lower Back

    Setup: Lie face-down on the glideboard and lift your torso through a controlled extension.

    How to perform it: Raise your torso against the incline while maintaining a comfortable spinal position. Back extensions primarily work the muscles that extend and stabilize the spine, including the erector spinae, which run along the back.

    Pro tip

    Rise until your body makes one straight line, no further. Hyperextending trades muscle work for joint stress.

How to Choose Total Gym Back Exercises

The right Total Gym back exercises depend on the muscles you want to target, your training experience and the movements you can perform with proper form.

  • For lat and upper-back training

    Pull Ups, Chin Ups and Pulldowns involve pulling movements that primarily target the lats, with other upper-body muscles assisting.

  • For middle-back training

    Kneeling Rows, High Kneeling Rows and Cross Cable Rows focus on rowing movements that engage the middle back and the muscles involved in controlling the shoulder blades.

  • For rear shoulders and upper back

    Reverse Fly targets the rear deltoids and upper-back muscles, while Reverse Fly with Back Extension combines the arm movement with controlled spinal extension.

  • For lower-back training

    Back Extensions focus on the muscles involved in extending and stabilizing the spine.

Choose exercises that suit your current ability and follow the setup instructions for your Total Gym model. Start with a manageable resistance level and prioritize controlled movement over speed or the number of repetitions.

Explore More Total Gym Exercises

Ab Exercises Arm Exercises Chest Exercises Leg Exercises Shoulder Exercises Pilates Exercises Total Body Exercises All Total Gym Exercises Download Total Gym Workouts

Got questions?

Total Gym Back Exercise FAQs

What back muscles can you work on a Total Gym?

Total Gym back exercises can target the lats, middle and upper back, rear shoulders, and muscles that extend and stabilize the spine. The muscles involved depend on the movement performed.

What is the difference between pull-ups, chin-ups and pulldowns on a Total Gym?

Pull-ups and chin-ups use different grip positions and pulling mechanics, while pulldowns involve pulling handles down from an overhead position. The exact setup depends on the Total Gym exercise and equipment configuration.

Can beginners do back exercises on a Total Gym?

Yes. Beginners can start with suitable exercises and a manageable resistance level, focusing on controlled movement and correct positioning. More dynamic or demanding variations should be attempted only when the user can perform them safely.

How often should you train your back on a Total Gym?

Training frequency depends on your overall routine, exercise intensity, training experience and recovery. Allow sufficient recovery between demanding sessions and balance back training with exercises for other muscle groups.