The Best Back Exercises

Top Exercises

Cable Seated Twist on Floor

Beginner / Cable Crossover Machine / Back / core

A rotational core exercise targeting the obliques. Sitting on the floor increases the demand on the core stabilizers to maintain posture.

Cable Parallel Grip Lat Pulldown on Floor

Beginner / Cable Crossover Machine / Back / pull

A pulling movement performed from the floor to target the lats and rhomboids. The parallel grip is shoulder-friendly and builds mid-back thickness.

Band Horizontal Pallof Press

Intermediate / Handle Bands / Back / push

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

Assisted Parallel Close Grip Pull-Up

Beginner / Leverage Machine / Back / pull

Targets the lats, rhomboids, and brachialis. The neutral grip is easier on the shoulders and emphasizes mid-back thickness.

Assisted Close-Grip Underhand Chin-Up

Beginner / Leverage Machine / Back / isolation

A pull-up variation targeting the lats and biceps. The assistance allows for perfect form and a full range of motion.

Suspended Row

Beginner / Rings / Back / pull

A functional pulling exercise. It builds back thickness and improves posture while the suspension trainer adds a core stability challenge.

Seated Row

Beginner / Seated Cable Row Machine / Back / pull

A fundamental back exercise for building mid-back thickness and improving posture by strengthening the rhomboids and trapezius.

Seated High Row

Beginner / Seated Cable Row Machine / Back / pull

A pulling movement focusing on the upper lats and posterior deltoids. The high-to-low angle helps build thickness in the upper back.

Reverse Grip Pull-Up

Intermediate / Pull-up Bar / Back / pull

Also known as a Chin-Up, it increases bicep activation while building lat width. The underhand grip allows for a deeper contraction and greater range of motion.

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.

Behind the Neck Pulldown

Intermediate / Lat Pulldown Machine / Back / pull

A variation of the pulldown that focuses on the upper back, posterior deltoids, and rhomboids. It emphasizes scapular retraction and mid-back thickness.