The Best Back Exercises

Top Exercises

Cable Lateral Pulldown

Beginner / Lat Pulldown Machine / Back / pull

A versatile back movement for building the 'V-taper' by targeting the outer latissimus dorsi and teres major.

Cable Horizontal Pallof Press

Intermediate / Cable Crossover Machine / Back / push

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

Cable Front Seated Row

Beginner / Seated Cable Row Machine / Back / pull

A back-building exercise that targets the mid-back and lats. The cable provides constant tension throughout the entire pulling and stretching phases.

Bent Knee Lying Twist

Beginner / Bodyweight-only / Back / core

A restorative and strengthening exercise for the core and spine. It targets the obliques and improves rotational mobility in the lower back.

Barbell Pullover To Press

Intermediate / Barbell / Back / push

A compound movement targeting the lats, chest, and triceps. It flows from a pullover stretch into a powerful triceps press.

Bar Lateral Pulldown

Beginner / Lat Pulldown Machine / Back / pull

A foundational back exercise for building width and strength. It primarily targets the latissimus dorsi, rhomboids, and traps.

Behind the Neck Pulldown

Intermediate / Lat Pulldown Machine / Back / pull

A variation of the pulldown that focuses on the upper back, posterior deltoids, and rhomboids. It emphasizes scapular retraction and mid-back thickness.

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.

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.

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 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.