The Best Back Exercises

Top Exercises

Underhand Pulldown

Beginner / Lat Pulldown Machine / Back / pull

A pulling exercise that increases bicep activation and targets the lower lats. The supinated grip allows for a deeper contraction and greater range of motion.

Band Assisted Pull-Up

Beginner / Loop Bands / Back / pull

A pull-up modification for building vertical pulling strength. The band provides assistance at the bottom, helping to master the full range of motion.

Rope Seated Row

Beginner / Seated Cable Row Machine / Back / pull

A seated row variation using a rope attachment to allow for a greater range of motion and a more natural wrist position.

Rocky Pull-Up Pulldown

Advanced / Pull-up Bar / Back / pull

A dynamic pulling variation that combines the intensity of a pull-up with the rhythmic tension of a pulldown to maximize time under tension.

Reverse Grip Machine Lat Pulldown

Beginner / Leverage Machine / Back / pull

A back pulling exercise that increases bicep involvement and targets the lower fibers of the latissimus dorsi.

Resistance Band Horizontal Pallof Press

Intermediate / Mini Loop Bands / Back / push

An anti-rotational core exercise. It builds exceptional spinal stability by forcing the core to resist a lateral pulling force.

Band Kneeling Lat Pulldown

Beginner / Handle Bands / Back / pull

Targets the lats and upper back. The kneeling position increases the demand on core stability while providing a vertical pulling pattern.

Band Fixed Back Underhand Pulldown

Beginner / Handle Bands / Back / pull

Targets the lower lats and biceps. The underhand grip and fixed back position ensure a strict pulling motion for better mid-back development.

Wide Grip Behind the Neck Pulldown

Intermediate / Lat Pulldown Machine / Back / pull

An advanced lat-building variation that isolates the upper back. It requires significant shoulder mobility and emphasizes the outer fibers of the lats.

Wide Grip Pull-Up

Intermediate / Pull-up Bar / Back / pull

Emphasizes the outer lats and teres major. This variation is the gold standard for building back width and the classic "V" taper.

Twin Handle Parallel Grip Lat Pulldown

Beginner / Cable Crossover Machine / Back / pull

A back exercise using two separate handles to allow for a neutral grip. This variation is shoulder-friendly and builds significant mid-back thickness.