The Best Back Exercises

Top Exercises

Cable Twist

Beginner / Cable Crossover Machine / Back / core

A powerful rotational core movement. It builds explosive power and stability in the obliques and transverse abdominis.

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 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.

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.

Assisted Pull-Up

Beginner / Leverage Machine / Back / pull

A classic back exercise made accessible. It builds the foundation for bodyweight pull-ups by strengthening the lats and traps.

Lever One Arm Lateral Wide Pulldown

Advanced / Leverage Machine / Back / pull

A unilateral back movement targeting the outer latissimus dorsi. It allows for a greater range of motion and helps correct muscle imbalances between the left and right sides.

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 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.

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 Standing Row

Beginner / Hi-Lo Cable Machine / Back / pull

A compound back exercise performed while standing to increase core and leg stabilizer recruitment along with back development.

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.

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Accessories

Cable Crossover Machine

Cable Machine

Cable Machine with Rope Attachment

Free Weights

No Equipment

Resistance Bands

Seated Cable Row Machine

Sled Machine

Smith Machine

Stability (Swiss) Ball