The Best Back Exercises

Top Exercises

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.

Spine Twist

Beginner / Bodyweight-only / Back / core

A restorative core exercise that improves thoracic mobility and oblique strength. It is essential for maintaining spinal health and rotational power.

Self Assisted Inverted Pullover

Intermediate / Bodyweight-only / Back / pull

A functional pulling movement for the lats and core. Using the feet for assistance makes this advanced move accessible while building lat strength.

Seated Twist

Beginner / Bodyweight-only / Back / core

Improves spinal mobility and oblique strength. The seated position stabilizes the pelvis, ensuring the rotation comes from the thoracic spine.

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.

Lever Assisted Chin-Up

Beginner / Leverage Machine / Back / isolation

A lever-based chin-up that provides mechanical assistance. It isolates the lats and biceps while offering a fixed path of motion.

Landmine 180

Intermediate / Leverage Machine / Back / core

A dynamic rotational core exercise. It builds explosive power and rotational stability by engaging the obliques and transverse abdominis.

Cable Straight Back Seated Row

Beginner / Seated Cable Row Machine / Back / pull

A compound back exercise targeting the mid-lats and rhomboids. Maintaining a rigid, straight back maximizes muscle recruitment and promotes better posture.

Cable Standing Pulldown

Beginner / Cable Machine with Rope Attachment / Back / pull

A lat isolation exercise that builds back width and improves the mind-muscle connection. It emphasizes the lower lats through a controlled, sweeping vertical arc.