The Best Back Exercises

Top Exercises

Behind the Neck Pull-Up

Advanced / Pull-up Bar / Back / pull

An advanced variation targeting the upper back and rear delts. Pulling the bar behind the head requires exceptional shoulder mobility and scapular control.

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.

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.

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.

Band Kneeling One Arm Pulldown

Beginner / Handle Bands / Back / pull

A unilateral pulling movement. It allows for a deeper lat contraction and helps correct strength imbalances between sides.

Wide Grip Behind the Neck Pull-Up

Advanced / Pull-up Bar / Back / pull

Targets the upper back and rear deltoids. Pulling behind the neck requires advanced shoulder mobility and focuses on scapular retraction.

Muscle-Up

Advanced / Rings / Back / isolation

The ultimate upper-body explosive exercise. It combines a powerful pull-up with a transition into a dip, building incredible power and coordination.

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 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.

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.

Explore by Muscle Groups

Explore by Equipment

Bodyweight-only

BOSU Balance Trainer

Cable Crossover Machine

Cable Machine with Rope Attachment

Captain's Chair

Hi-Lo Cable Machine

Lat Pulldown Machine

Leverage Machine

Mini Loop Bands

Resistance Bands

Seated Cable Row Machine

Stability (Swiss) Ball