The Best Back Exercises

Top Exercises

Dumbbell One Arm Bent Over Row

Intermediate / Dumbbells / Back / pull

A fundamental unilateral back exercise. It allows for a greater range of motion and deeper lat contraction compared to two-arm rows.

Dumbbell Hammer Grip Incline Bench Two Arm Row

Intermediate / Dumbbells / Back / pull

A chest-supported row that eliminates momentum and targets the lats and mid-back. The hammer grip focuses on the brachialis and lats.

Dumbbell Bent Over Row

Beginner / Dumbbells / Back / pull

A staple back exercise targeting the lats and rhomboids. Using dumbbells helps correct imbalances and improves the mind-muscle connection in the mid-back.

Close Grip Chin-Up

Intermediate / Pull-up Bar / Back / isolation

Emphasizes the biceps and inner lats. The narrow grip allows for a greater range of motion and a more intense peak contraction in the arms.

Chin-Up

Intermediate / Pull-up Bar / Back / isolation

A foundational vertical pulling movement. Using a supinated grip increases bicep activation while building impressive lat and upper back strength.

Cable Seated One Arm Alternate Row

Beginner / Seated Cable Row Machine / Back / pull

A unilateral back exercise that allows for better focus on each side. It helps correct imbalances and increases the range of motion for the lats.

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 Seated on Floor Row with Rope

Beginner / Cable Machine with Rope Attachment / Back / pull

A functional back exercise performed from the floor. The rope allows for a neutral grip and a deep pull into the lats and rhomboids.

Cable Pulldown

Beginner / Lat Pulldown Machine / Back / pull

A general pulling exercise that builds back strength and improves posture by engaging the upper and middle back muscles.

Cable One Arm Twisting Seated Row

Intermediate / Hi-Lo Cable Machine / Back / pull

A dynamic back exercise that incorporates rotation to increase lat recruitment and improve functional core strength and mobility.

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 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.