The Best Back Exercises

Top Exercises

Barbell Seated Twist

Intermediate / Barbell / Back / core

Improves thoracic mobility and oblique strength. The seated position stabilizes the pelvis, ensuring the rotation comes from the core.

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 Row

Beginner / Barbell / Back / pull

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

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.

Palm Rotational Bent Over Row

Intermediate / Dumbbells / Back / pull

A back row variation that incorporates wrist rotation to maximize lat contraction and improve mind-muscle connection during the pull.

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.

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.

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 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.

Chin-Up

Intermediate / Pull-up Bar / Back / isolation

A foundational vertical pulling movement. Using a supinated grip increases bicep activation while building impressive lat and upper back strength.

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.

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Cable Crossover Machine

Cable Machine

Cable Machine with Rope Attachment

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Seated Cable Row Machine

Sled Machine

Smith Machine

Stability (Swiss) Ball