The Best Back Exercises

Top Exercises

Cable Seated High Row

Beginner / Seated Cable Row Machine / Back / pull

A pulling exercise that targets the upper lats, rhomboids, and posterior deltoids. The high-to-low pull angle improves the V-taper of the back.

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.

Cable One Arm Bent Over Row

Beginner / Hi-Lo Cable Machine / Back / pull

A unilateral back exercise targeting the lats and rhomboids. The cable provides constant resistance throughout the entire range of motion.

Cable Lateral Pulldown

Beginner / Lat Pulldown Machine / Back / pull

A versatile back movement for building the 'V-taper' by targeting the outer latissimus dorsi and teres major.

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.

Barbell Bent Over Row

Beginner / Barbell / Back / pull

A staple back-building exercise. It targets the lats, rhomboids, and traps while building significant posterior chain stability.

Bar Lateral Pulldown

Beginner / Lat Pulldown Machine / Back / pull

A foundational back exercise for building width and strength. It primarily targets the latissimus dorsi, rhomboids, and traps.

Assisted Pull-Up

Beginner / Leverage Machine / Back / pull

A classic back exercise made accessible. It builds the foundation for bodyweight pull-ups by strengthening the lats and traps.

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.

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.

Reverse Grip Incline Bench Row

Intermediate / Barbell / Back / pull

A back pulling exercise that increases bicep activation and targets the lower lats. The chest support eliminates cheating and isolates the back.

Lat Pulldown

Beginner / Lat Pulldown Machine / Back / pull

A foundational vertical pulling movement for back development. It targets the latissimus dorsi, building both strength and width in the upper body.

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Cable Crossover Machine

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Seated Cable Row Machine

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