The Best Back Exercises

Top Exercises

Cable Low Seated Row

Beginner / Seated Cable Row Machine / Back / pull

A variation of the seated row that emphasizes the lower lats and mid-back. The lower pull angle encourages a deeper contraction in the lower portion of the back.

Cable Lateral Pulldown with V-bar

Beginner / Lat Pulldown Machine / Back / pull

Targets the lats and rhomboids with a neutral grip, which is often more comfortable for the shoulders and allows for heavy loading.

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.

Band Horizontal Pallof Press

Intermediate / Handle Bands / Back / push

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

Self Assisted Inverted Pullover

Intermediate / Bodyweight-only / Back / pull

A functional pulling movement for the lats and core. Using the feet for assistance makes this advanced move accessible while building lat strength.

Seated Twist

Beginner / Bodyweight-only / Back / core

Improves spinal mobility and oblique strength. The seated position stabilizes the pelvis, ensuring the rotation comes from the thoracic spine.

Rocky Pull-Up Pulldown

Advanced / Pull-up Bar / Back / pull

A dynamic pulling variation that combines the intensity of a pull-up with the rhythmic tension of a pulldown to maximize time under tension.

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.

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.