The Best Back Exercises

Top Exercises

Lever Reverse Grip Lateral Pulldown

Beginner / Leverage Machine / Back / pull

A pulling movement that emphasizes the lower lats and biceps. The underhand grip allows for a deeper contraction and a more natural arm path for some users.

Dumbbell Pronated to Neutral Grip Row

Intermediate / Dumbbells / Back / pull

A back exercise that incorporates grip rotation. Starting pronated and finishing neutral maximizes the range of motion and mid-back recruitment during the pull.

Cable Seated Row

Beginner / Seated Cable Row Machine / Back / pull

A staple for back development. It builds thickness in the middle back and strengthens the posture by engaging the rhomboids and trapezius.

Cable One Arm Lat Pulldown

Beginner / Lat Pulldown Machine / Back / pull

A unilateral pull that allows for maximum lat isolation and a greater range of motion at the bottom of the rep.

Cable Judo Flip

Advanced / Hi-Lo Cable Machine / Back / core

A dynamic rotational exercise for the core and shoulders. It mimics a throwing motion, developing explosive rotational power and stability.

Cable Close-Grip Front Lat Pulldown

Beginner / Lat Pulldown Machine / Back / pull

A pulldown variation that emphasizes the middle and lower lats. The close grip allows for a deeper stretch and a neutral wrist position.

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.

Archer Pull-Up

Advanced / Pull-up Bar / Back / pull

An advanced unilateral pull-up variation. It builds extreme back and arm strength while improving shoulder mobility and body control.

Weighted Lying Twist

Intermediate / Stability (Swiss) Ball / Back / core

A rotational core exercise that targets the internal and external obliques. It is essential for developing rotational power and improving lateral spinal stability.