Best back exercises

The assisted pull-up machine uses a counterweight to offset part of your bodyweight, so you can do full-range pull-ups before you can manage them unassisted. It is the most direct way for beginners to build toward real pull-ups.

The barbell row is a bent-over pull where you row a barbell toward your torso from a hinged position. It builds upper and mid-back thickness plus lower-back endurance, and suits intermediate lifters comfortable holding a hip hinge.

A dumbbell row done lying face down on an incline bench. The bench supports the torso, so you can train the upper back hard without your lower back or momentum getting involved. Ideal for anyone with a cranky lower back or who tends to cheat rows.

The close grip cable row uses a V-handle or narrow grip to pull toward your lower ribs. It emphasizes the lats and mid-back and is a reliable staple back exercise for most lifters.

The close grip lat pulldown uses a narrow neutral-grip handle to pull toward your upper chest with elbows tucked. It often allows a longer range and heavier loads than a wide grip, and suits anyone building lat size or working toward pull-ups.

The dumbbell row is a one-arm row with your other hand and knee braced on a bench. It trains the lats and mid-back one side at a time with a long range of motion and good lower-back support, suiting all levels.

A plate-loaded row where the handles start high and in front of you and pull down and back, between a row and a pulldown. It trains the lats and upper back. Good for lifters who want a heavy, stable back movement that's easy on the lower back.

A plate-loaded pulldown with independent arms that arc from overhead down and slightly back. It builds the lats on a stable path and lets each side work alone. Good for heavy lat work or evening out a weaker side.

A unilateral plate-loaded, chest-supported row with independent arms. It builds the lats and mid back while removing lower back fatigue. Suits all levels and is especially useful for fixing side-to-side imbalances.

A plate-loaded, chest-supported seated row with handles that pull from low toward your torso. It builds the lats and mid back while keeping the lower back out of it. Good for heavy rowing without lower back fatigue.

A plate-loaded seated pulldown where you pull handles down from overhead along a fixed path. It builds the lats with more stability than a cable pulldown. Good for beginners building toward pull-ups and for anyone adding back volume.

A bodyweight row where you hang under a bar set in a rack and pull your chest up to it. It builds the upper back and biceps. Great for beginners and as a high-rep back finisher.

The lat pulldown is a seated vertical pull where you draw a cable bar down to your upper chest. It trains the same pattern as a pull-up but with adjustable load, making it ideal for beginners and for adding back volume.

A single-arm row standing beside a landmine-anchored barbell, gripping the end of the sleeve overhand. It gives a big stretch and lets you load one side heavily. Best for intermediate lifters looking to build lats and upper back.

A seated, plate-loaded row with a chest pad and independent or linked handles. The chest pad takes the lower back out of the lift, so you can load the upper back hard without fatigue limiting you elsewhere. Suits beginners and experienced lifters alike.

The pull-up is a bodyweight vertical pull from a dead hang until your chin clears the bar, using an overhand grip. It is one of the best lat and upper-back builders and a good strength benchmark for anyone who can manage a few reps.

The seated cable row is a horizontal pull done sitting at a low pulley with your feet braced. It trains the mid-back and lats with steady tension and little lower-back stress, making it a reliable row for every level.

A bent-over row using a bar anchored at one end (a landmine or a dedicated T-bar station) with a V-handle or grips near the loaded end. It lets you row heavy with a neutral grip and a fixed path. Good for intermediate lifters wanting a heavy back builder.

The wide grip cable row is a seated row with a wide bar, pulling toward the lower chest with elbows out. It biases the upper back and rear delts more than close-grip rows and suits anyone wanting thicker upper back and better posture.

The straight arm pulldown has you sweep a bar or rope from overhead down to your thighs with your elbows locked in a slight bend. It trains the lats with almost no biceps involvement, making it useful for learning to feel your lats and as a finisher after rows and pulldowns.