The Best Back Exercises

Top Exercises

Lever Kneeling Twist

Beginner / Leverage Machine / Back / core

A core rotation exercise using a lever. It targets the obliques and improves core power for sports and daily activities.

Lever Front Pulldown

Beginner / Leverage Machine / Back / pull

A pulling movement focusing on the lats and upper back. The lever path encourages a natural pulling arc for better muscle recruitment.

Jumping Pull-Up

Advanced / Pull-up Bar / Back / pull

A modification of the pull-up that uses leg drive to assist the pull. It is excellent for high-volume training or building strength for strict pull-ups.

Hammer Grip Pull-Up on Dip Cage

Intermediate / Pull-up Bar / Back / pull

Targets the lats and brachialis. The neutral grip on a dip cage or parallel bars is often more shoulder-friendly and builds mid-back thickness.

Gironda Sternum Chin

Advanced / Pull-up Bar / Back / isolation

An advanced pull-up variation targeting the mid-back and lats. It emphasizes a massive arch to pull the sternum directly to the bar.

Elevated Row

Beginner / Seated Cable Row Machine / Back / pull

A back-building movement that increases the range of motion. Elevating the feet or body allows for a deeper stretch in the latissimus dorsi.

Dumbbell Reverse Grip Row

Beginner / Dumbbells / Back / pull

A back exercise that increases bicep activation and targets the lower lats. The underhand grip promotes a deeper pull and mid-back thickness.

Dumbbell Pronated to Neutral Grip Row

Intermediate / Dumbbells / Back / pull

A back exercise that incorporates grip rotation. Starting pronated and finishing neutral maximizes the range of motion and mid-back recruitment during the pull.

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 Incline Row

Intermediate / Dumbbells / Back / pull

A chest-supported row that eliminates the use of momentum. It targets the lats and rhomboids with a focus on isolation and mid-back thickness.

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.