The Best Back Exercises

Top Exercises

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.

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.

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 Underhand Pulldown

Beginner / Lat Pulldown Machine / Back / pull

An underhand grip pulldown that increases bicep activation and targets the lower lats for better back thickness.

Cable Seated Supine-Grip Row

Beginner / Seated Cable Row Machine / Back / pull

A row variation using an underhand (supinated) grip. This targets the lower lats more effectively and increases the involvement of the biceps.

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 Palm Rotational Row

Intermediate / Hi-Lo Cable Machine / Back / pull

A back exercise that utilizes grip rotation to maximize the contraction of the lats and rhomboids while promoting elbow health.

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.

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.

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.

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.

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.