The Best Back Exercises

Top Exercises

Lever Seated Twist

Beginner / Leverage Machine / Back / core

An oblique isolation exercise. The machine provides a controlled rotational path that strengthens the core and improves rotational power.

Lever One Arm Lateral Wide Pulldown

Advanced / Leverage Machine / Back / pull

A unilateral back movement targeting the outer latissimus dorsi. It allows for a greater range of motion and helps correct muscle imbalances between the left and right sides.

Lever Lateral Wide Pulldown

Intermediate / Leverage Machine / Back / pull

A wide-grip pulling exercise targeting the outer lats. It helps create the 'V' taper by focusing on the lats' width.

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.

Hammer Grip Pull-Up on Dip Cage

Intermediate / Pull-up Bar / Back / pull

Targets the lats and brachialis. The neutral grip on a dip cage or parallel bars is often more shoulder-friendly and builds mid-back thickness.

Gironda Sternum Chin

Advanced / Pull-up Bar / Back / isolation

An advanced pull-up variation targeting the mid-back and lats. It emphasizes a massive arch to pull the sternum directly to the bar.

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.