The Best Back Exercises

Top Exercises

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.

Lever Lateral Wide Pulldown

Intermediate / Leverage Machine / Back / pull

A wide-grip pulling exercise targeting the outer lats. It helps create the 'V' taper by focusing on the lats' width.

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 Assisted Chin-Up

Beginner / Leverage Machine / Back / isolation

A lever-based chin-up that provides mechanical assistance. It isolates the lats and biceps while offering a fixed path of motion.

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.

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 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.

Cable Wide-Grip Lat Pulldown

Beginner / Lat Pulldown Machine / Back / pull

The classic lat-building exercise. The wide grip maximizes the leverage of the outer lats, promoting a wider back appearance.

Cable Straight Back Seated Row

Beginner / Seated Cable Row Machine / Back / pull

A compound back exercise targeting the mid-lats and rhomboids. Maintaining a rigid, straight back maximizes muscle recruitment and promotes better posture.