The Best Back Exercises

Top Exercises

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.

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.

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.

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.

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.

Cable Seated Wide Grip Row

Beginner / Seated Cable Row Machine / Back / pull

A pulling movement focusing on the outer lats and upper back. The wide grip shifts more of the load to the rhomboids and posterior deltoids.

Cable Seated on Floor Row with Rope

Beginner / Cable Machine with Rope Attachment / Back / pull

A functional back exercise performed from the floor. The rope allows for a neutral grip and a deep pull into the lats and rhomboids.

Cable Seated One Arm Alternate Row

Beginner / Seated Cable Row Machine / Back / pull

A unilateral back exercise that allows for better focus on each side. It helps correct imbalances and increases the range of motion for the lats.

Cable Pulldown

Beginner / Lat Pulldown Machine / Back / pull

A general pulling exercise that builds back strength and improves posture by engaging the upper and middle back muscles.

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 Cross-Over Lateral Pulldown

Beginner / Cable Crossover Machine / Back / pull

A pulling movement that crosses the cables to target the lats and rhomboids from a unique angle, maximizing the stretch and contraction.

Cable Bar Lateral Pulldown

Beginner / Lat Pulldown Machine / Back / pull

A cable-based version of the pulldown that provides constant tension on the lats through the entire range of motion.

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