The Best Back Exercises

Top Exercises

Cable Horizontal Pallof Press

Intermediate / Cable Crossover Machine / Back / push

An anti-rotational core movement. It builds exceptional spinal stability by forcing the obliques to resist a lateral pulling force.

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.

Bench Pull-Ups

Intermediate / Pull-up Bar / Back / pull

A modified pull-up for beginners or high-volume training. Using a bench for foot support reduces the load while maintaining the vertical pulling pattern.

Barbell Lying Row on Rack

Intermediate / Barbell / Back / pull

A horizontal pull that removes lower back strain. It targets the lats and rhomboids, allowing for a strict pulling motion and peak contraction.

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.

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.

Palm Rotational Bent Over Row

Intermediate / Dumbbells / Back / pull

A back row variation that incorporates wrist rotation to maximize lat contraction and improve mind-muscle connection during the pull.

One Handed Hang

Intermediate / Pull-up Bar / Back / isolation

An advanced isometric exercise for grip strength and shoulder stability. It targets the forearms, lats, and scapular stabilizers while improving total-body tension.