The Best Back Exercises

Top Exercises

Pull-Up

Intermediate / Pull-up Bar / Back / pull

The gold standard for upper-body pulling strength. It builds massive lats, rhomboids, and biceps while improving grip and shoulder stability.

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.

One Arm Row

Beginner / Dumbbells / Back / pull

A unilateral pulling movement for the lats and mid-back. It is highly effective for building back thickness and improving core stability.

One Arm Bent Over Row

Beginner / Dumbbells / Back / pull

A fundamental unilateral back exercise. It allows for a greater range of motion and deeper lat contraction while fixing strength imbalances.

Mixed Grip Chin-up

Intermediate / Pull-up Bar / Back / isolation

A pull-up variation that builds functional strength and corrects imbalances by using different grips for each hand simultaneously.

Lying Rear Delt Row

Beginner / Dumbbells / Back / pull

Targets the posterior deltoids and rhomboids. The lying position ensures a strict pulling motion that isolates the rear shoulders effectively.

Low Seated Row

Beginner / Seated Cable Row Machine / Back / pull

A variation of the seated row targeting the lower lats and rhomboids. The lower pulley height encourages a more focused contraction in the mid-back.

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.

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 Lying T-bar Row

Beginner / Leverage Machine / Back / pull

A powerful back exercise targeting the lats and rhomboids. The lying position removes the lower back as a limiting factor, allowing for heavier pulls.