The Best Back Exercises

Top Exercises

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.

Cable Bar Lateral Pulldown

Beginner / Lat Pulldown Machine / Back / pull

A cable-based version of the pulldown that provides constant tension on the lats through the entire range of motion.

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.

Barbell Pendlay Row

Intermediate / Barbell / Back / pull

A powerful back exercise where each rep starts from the floor. It builds explosive pulling strength in the lats, rhomboids, and mid-back.

Barbell Bent Over Wide Grip Row

Intermediate / Barbell / Back / pull

Emphasizes the upper back and posterior deltoids. The wide grip shifts the focus toward the rhomboids and outer lats for back thickness.

Barbell Bent Over Row

Beginner / Barbell / Back / pull

A staple back-building exercise. It targets the lats, rhomboids, and traps while building significant posterior chain stability.

Archer Pull-Up

Advanced / Pull-up Bar / Back / pull

An advanced unilateral pull-up variation. It builds extreme back and arm strength while improving shoulder mobility and body control.

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 Arm Row

Beginner / Dumbbells / Back / pull

A unilateral pulling movement for the lats and mid-back. It is highly effective for building back thickness and improving core stability.

One Arm Bent Over Row

Beginner / Dumbbells / Back / pull

A fundamental unilateral back exercise. It allows for a greater range of motion and deeper lat contraction while fixing strength imbalances.

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.

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.

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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