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 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.

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.

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.

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.

Mixed Grip Chin-up

Intermediate / Pull-up Bar / Back / isolation

A pull-up variation that builds functional strength and corrects imbalances by using different grips for each hand simultaneously.

Lying Rear Delt Row

Beginner / Dumbbells / Back / pull

Targets the posterior deltoids and rhomboids. The lying position ensures a strict pulling motion that isolates the rear shoulders effectively.

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 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.

Landmine 180

Intermediate / Leverage Machine / Back / core

A dynamic rotational core exercise. It builds explosive power and rotational stability by engaging the obliques and transverse abdominis.

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.

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Accessories

Cable Crossover Machine

Cable Machine

Cable Machine with Rope Attachment

Free Weights

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Resistance Bands

Seated Cable Row Machine

Sled Machine

Smith Machine

Stability (Swiss) Ball