A back workout for Apple Watch is a row, a vertical pull and a lighter pull for the upper back, 2 to 4 hard sets each, logged on your wrist. In RIRLift pull-ups progress by reps and rows by weight, both confirmed with a tap on the Watch, and the next session's numbers are set from what you logged.
EquipmentBarbells, Pull-Up Bar, Seated Row Machine, Adjustable Cable
You train in a full gym and want one heavy pull day you never touch the phone for.
The barbell row and pull-ups are the heavy pulls, the chest-supported row adds back work without loading your lower back, and face pulls cover the rear delts.
Pull Day
Exercise
Sets × reps
RIR
Rest
Barbell Row2 warm-up sets firstTorso about 45 degrees, bar to lower ribs
Set your bodyweight on the iPhone for the pull-ups, then start the day from the Watch. With Pro, it shows the plates per side for the row.
How to progress
The barbell row logged 155 lb for 10, 10 and 10 with 2 left: every set at the top of 6 to 10, so next week is 160 lb with the target back at 6. Pull-ups logged 8, 7 and 7 against a target of 7, so the target rises to 8.
The gym is packed and you claim one cable station with a pulldown bar and a row seat.
The pulldown trains the lats from overhead, the seated row trains the mid-back, and the straight-arm pulldown keeps the lats working without the biceps. All three use the same station.
Start it from the Watch and keep the station. Rest is short on the straight-arm pulldown; nudge it by 15 seconds on the rest screen if you need to.
How to progress
The seated row logged 130 lb for 15, 14 and 13 with 1 left against a target of 13: the weakest set hit it, so the weight holds and the target rises to 14. When all three sets reach 15, it goes up one step on the stack.
EquipmentPull-Up Bar, Resistance Bands, Dumbbells, Incline Bench
You train at home and cannot do many pull-ups yet, or any.
A band takes some of your bodyweight off the pull-up so you can do sets of 5 to 8. One-arm and incline rows load the back with dumbbells, and the pullover reaches the lats at the stretch.
Set your bodyweight on the iPhone, then start the session from the Watch. Log the one-arm row per arm.
How to progress
The one-arm row logged 50 lb for 12, 12 and 12 with 1 left: every set at the top of 8 to 12, so next time is 55 lb with the target back at 8. Band-assisted pull-ups add reps first; once you reach 8 on every set, use a lighter band.
Loaded rows go up one plate or dumbbell step when every set reaches the top of the range. Pull-ups and other bodyweight lifts go up by reps until you add weight, using the bodyweight you set on the iPhone.
The bent-over row loads your whole back at once and is the heaviest row you can do. It also works your lower back hard to hold the hinge, so it belongs in the plan only when your lower back can spare the effort.
How to do it
Hold the bar with an overhand grip just outside your thighs.
Soften your knees and push your hips back until your torso is about 30 to 45 degrees above the floor.
Row the bar to your lower ribs, squeezing your shoulder blades together at the top.
Lower to straight arms while keeping the same torso angle.
Cues
Torso angle locked
Bar to lower ribs
Brace before every rep
Common mistakes
Standing more upright each rep to move more weight: the torso angle on the last rep should match the first.
Rounding the lower back as the set gets hard: end the set there, or drop the load.
The pull-up loads your lats from a full overhead stretch to the bottom of the pull, and your bodyweight makes it hard to cheat. Once you can do 6 clean reps, it is the most direct width builder on this page.
How to do it
Grab the bar with palms facing away, hands a little wider than your shoulders.
Hang with straight arms, legs still, ribs down so your body doesn't arch.
Pull your shoulder blades down first, then drive your elbows toward your back pockets until your chin clears the bar.
Lower over about two seconds back to a full hang before the next rep.
Cues
Elbows to back pockets
Full hang every rep
Chest toward the bar, not chin over it
Common mistakes
Kicking or swinging to finish reps: stop the set when you need momentum and log that rep count.
Stopping short of a full hang: you lose the stretched half of the rep. Count only reps that start from straight arms.
Swap for: Neutral-Grip Pull-Up, Assisted Pull-Up, Lat Pulldown
Thickness, no lower-back cost
Chest-Supported Row
Upper Back, Lats
With your chest on the pad, nothing limits the set except your back muscles. You can push close to failure without your lower back or balance giving out first.
How to do it
Set the seat so the handles line up with your lower chest when your arms are straight.
Press your chest into the pad and grab the handles.
Pull your elbows back past your torso and squeeze your shoulder blades together.
Let your arms straighten and your shoulder blades spread forward before the next rep.
Cues
Chest glued to the pad
Elbows past your ribs
Let the shoulder blades travel
Common mistakes
Peeling your chest off the pad to finish reps: lighten the load and keep contact.
Short reps at the front: go all the way to straight arms or you lose the stretch.
Swap for: Machine Row, Seal Row, Incline Dumbbell Row
Rear delts and middle traps
Face Pull
Shoulders, Upper Back
Face pulls train the muscles that pull your shoulder blades back and rotate your arms outward, which rows alone leave under-trained. They take little recovery, so you can do them at higher reps at the end of the session.
How to do it
Set a rope on a cable pulley at about forehead height.
Grab the rope with thumbs pointing back toward you and step back until your arms are straight.
Pull the rope toward your face, splitting the ends apart so your hands finish beside your ears.
Return to straight arms under control.
Cues
Pull the rope apart
Hands finish by your ears
Elbows high
Common mistakes
Leaning back and using bodyweight: stand tall and use a weight you can hold at the end for a second.
Pulling to your chin with elbows low: raise the pulley or your elbows so it doesn't turn into a row.
Swap for: Dumbbell Face Pull, Band Face Pull, TRX Face Pull
Lats, loadable vertical pull
Lat Pulldown
Lats
The pulldown trains the same pattern as the pull-up but lets you pick the load, so you can run 8 to 15 reps at a precise effort. Grip width barely changes how hard the lats work, so use the grip that lets you pull the most weight through a full range.
How to do it
Set the thigh pad so your legs are pinned and your feet are flat.
Take a grip about one and a half times shoulder width and lean back slightly.
Pull the bar to your upper chest by driving your elbows down toward your ribs.
Let the bar rise until your arms are straight and you feel your lats stretch, then start the next rep.
Cues
Shoulders down before the pull
Elbows to ribs
Arms fully straight at the top
Common mistakes
Leaning far back and rowing the bar to your stomach: keep the torso angle fixed and lighten the stack.
Cutting the top short: let the weight stack nearly touch down so the lats get the full stretch.
Swap for: Neutral-Grip Lat Pulldown, Single-Arm Lat Pulldown, Pull-Up
Horizontal pull, mid-back
Seated Cable Row
Upper Back, Lats
The cable keeps tension on your back through the whole rep and the seat supports you, so you can push it close to failure.
How to do it
Sit with your feet on the platform, knees slightly bent, and hold the handle with straight arms.
Sit up tall so your torso is vertical.
Pull the handle to your lower ribs, driving your elbows back past your sides.
Let your arms extend slowly until your shoulder blades spread apart, without rocking forward.
Cues
Sit tall
Elbows past your ribs
Chest stays up
Common mistakes
Rocking your torso back and forth to move the weight. Keep it still and lighten the stack.
Shrugging your shoulders toward your ears. Keep them down as you pull.
Swap for: Chest-Supported Row, One-Arm Dumbbell Row, Band Bent-Over Row
Lats, isolation
Straight-Arm Pulldown
Lats
With straight arms, your biceps can't take over, so every rep goes to your lats. It's a good finisher after rows and pulldowns have tired your arms.
How to do it
Attach a straight bar to a high pulley and step back a pace.
Hinge slightly at the hips with your arms out in front at about shoulder height, elbows soft.
Sweep the bar down in an arc to your thighs without bending your elbows further.
Let it rise back to shoulder height under control.
Cues
Arms are just hooks
Sweep to your thighs
Hips still
Common mistakes
Bending your elbows into a pushdown: lighten the weight until your arms stay fixed.
Rocking your hips to start the rep: set your stance and keep your torso still.
Swap for: Dumbbell Lat Pullover, Kettlebell Pullover, Single-Arm Lat Pulldown
Pull-up builder
Band-Assisted Pull-Up
Lats
A band gives the most help at the bottom, where most people fail, so you practice the real pull-up pattern with full range. Moving to thinner bands gives you a clear path to your first unassisted rep.
How to do it
Loop a band over the bar and pull it through itself so it's locked in place.
Step one foot or both knees into the loop while holding the bar, palms facing away.
From a full hang, pull your elbows down to your sides until your chin clears the bar.
Lower slowly to straight arms without letting the band bounce you back up.
Cues
Slow on the way down
Elbows to your sides
Squeeze the bar hard
Common mistakes
Staying on the thick band for months: when you hit the top of the rep range for all sets, switch to the next thinner band.
Letting the band launch you out of the bottom: pause for a beat at the full hang.
Swap for: Assisted Pull-Up, Lat Pulldown, Inverted Row
Lats, unilateral row
One-Arm Dumbbell Row
Lats, Upper Back
Bracing on a bench takes your lower back out of the lift, and one arm at a time lets you reach a deeper stretch than any barbell row. Pulling your elbow toward your hip puts the work on the lats.
How to do it
Put one knee and the same-side hand on a flat bench, other foot planted wide on the floor.
Let the dumbbell hang straight down from your shoulder with your back flat.
Drive your elbow back and up toward your hip until the dumbbell reaches your side.
Lower until your arm is straight and your shoulder blade slides forward, then repeat.
Cues
Elbow to hip pocket
Reach long at the bottom
Chest stays square to the floor
Common mistakes
Twisting the torso to heave the weight: if your chest opens toward the ceiling, the dumbbell is too heavy.
Rowing to the armpit with a flared elbow: tuck the elbow and aim it at your hip to keep the lats doing the work.
A bench set to about 45 degrees gives you chest support with only dumbbells, so you get the mid-back work of a machine row at home. Flaring your elbows shifts it toward your upper back and middle traps.
How to do it
Set a bench to about 45 degrees and lie face down with your chest on the top of the pad.
Let the dumbbells hang straight down, palms facing back.
Row with your elbows out at roughly 45 degrees from your sides until your upper arms pass your torso.
Lower to straight arms and let your shoulder blades spread before the next rep.
Cues
Chin over the top of the bench
Elbows wide and back
Pause one beat at the top
Common mistakes
Lifting your chest off the bench to finish: drop to lighter dumbbells.
Shrugging toward your ears as you row: keep your shoulders down so your mid-back does the pulling.
Swap for: Chest-Supported Row, Seal Row, Dumbbell Bent-Over Row
Lats, stretched (home)
Dumbbell Lat Pullover
Lats
The pullover loads your lats at long length, the same position that straight-arm pulldowns train, with only one dumbbell and a bench. It's the home stand-in for a cable lat isolation.
How to do it
Lie lengthwise on a flat bench with your head near one end and your feet flat on the floor.
Hold one dumbbell with both hands over your chest, elbows slightly bent.
Lower it back behind your head in an arc until your upper arms are about level with your torso.
Pull it back over your chest along the same arc, keeping the elbow bend fixed.
Cues
Ribs down
Elbow bend stays the same
Pull with your armpits
Common mistakes
Arching your lower back to get more range: tuck your ribs and stop where your arms line up with your torso.
Turning it into a triceps extension by bending the elbows more: keep the angle set from the start.
Pull-ups use your bodyweight, which can only be set on the iPhone. Update it when it changes so the Watch logs the right load.
Add weight to pull-ups
Once you get 10 on every set, hang a plate from a belt and log it as added weight. From then on the next weight is set like any other lift.
Spare your lower back
If squats and deadlifts already tire your lower back, swap the barbell row for the chest-supported row on the Watch.
Two pull days
Run the barbell day and the cable day in the same week, two to three days apart.
Questions
What workout should I pick on my Apple Watch for back day?
For weights, Traditional Strength Training. RIRLift saves a session with any lifting in it to Apple Health as Traditional Strength Training. You do not pick a type.
Can the Apple Watch track pull-ups?
In RIRLift you log each pull-up set on the Watch with a tap. Turn on the opt-in beta, Automatic rep counting in Settings › Labs on the iPhone, and the Watch offers a count like "Use ~8 reps" that you tap to use. Pull-ups progress by reps until you add weight.
Can I train back without my phone?
Yes. The session runs on the Watch and every set is saved there, then syncs to the iPhone.
