Best Back Exercises

Conventional Deadlift

Back · Barbell · 4–6 reps

Barbell Row

Back · Barbell · 6–10 reps

Pull-Up

Back · Bodyweight · 5–10 reps

Lat Pulldown

Back · Machine · 8–12 reps

Seated Cable Row

Back · Cable · 8–12 reps

Dumbbell Row

Back · Dumbbell · 8–12 reps

Straight-Arm Pulldown

Back · Cable · 12–15 reps

Dumbbell Pullover

Back · Dumbbell · 12–20 reps

Wide-Grip Pull-Up

Back · Bodyweight · 5–10 reps

Chin-Up

Back · Bodyweight · 5–10 reps

Single-Arm Lat Pulldown

Back · Machine · 10–15 reps

Wide-Grip Lat Pulldown

Back · Machine · 8–12 reps

Reverse-Grip Lat Pulldown

Back · Machine · 8–12 reps

Chest-Supported Machine Row

Back · Machine · 8–12 reps

Pendlay Row

Back · Barbell · 5–8 reps

T-Bar Row

Back · Barbell · 8–12 reps

Meadows Row

Back · Barbell · 8–12 reps

Seated Machine Row

Back · Machine · 8–12 reps

Rack Pull

Back · Barbell · 5–8 reps

Deficit Deadlift

Back · Barbell · 4–6 reps

Paused Deadlift

Back · Barbell · 3–5 reps

Inverted Row

Back · Barbell · 8–15 reps

Trap Bar Deadlift

Back · Barbell · 5–8 reps

Back Extension

Back · Machine · 12–20 reps

Body Row

Back · Bodyweight · 8–15 reps

Wide-Grip Body Row

Back · Bodyweight · 8–15 reps

Superman

Back · Bodyweight · 12–20 reps

Reverse Snow Angel

Back · Bodyweight · 12–20 reps

Prone Swimmer

Back · Bodyweight · 12–20 reps

Prone Y-T-W Raise

Back · Bodyweight · 12–20 reps

Seal Row

Back · Barbell · 8–12 reps

Chest-Supported Dumbbell Row

Back · Dumbbell · 8–12 reps

Landmine Row

Back · Barbell · 8–12 reps

Yates Row

Back · Barbell · 6–10 reps

Smith Machine Row

Back · Machine · 8–12 reps

Single-Arm Cable Row

Back · Cable · 10–15 reps

Wide-Grip Seated Cable Row

Back · Cable · 10–15 reps

Iso-Lateral Machine Row

Back · Machine · 8–12 reps

Neutral-Grip Pull-Up

Back · Bodyweight · 6–12 reps

Assisted Pull-Up

Back · Machine · 8–12 reps

Band-Assisted Pull-Up

Back · Resistance band · 8–12 reps

Neutral-Grip Lat Pulldown

Back · Machine · 10–15 reps

Close-Grip Lat Pulldown

Back · Machine · 10–15 reps

Machine Pullover

Back · Machine · 10–15 reps

GHD Back Extension

Back · Machine · 10–15 reps

Snatch-Grip Deadlift

Back · Barbell · 4–6 reps

Child's Pose

Back · Bodyweight · 20–45 reps

Cat-Cow Stretch

Back · Bodyweight · 20–45 reps

Knee-to-Chest Stretch

Back · Bodyweight · 20–45 reps

Double Knee-to-Chest Stretch

Back · Bodyweight · 20–45 reps

Upper-Back Stretch

Back · Bodyweight · 20–45 reps

Controlled-ROM Cable Row

Back · Cable · 10–15 reps

Atlas Stone Load

Back · Bodyweight · 1–5 reps

Keg Load

Back · Bodyweight · 1–5 reps

Axle Deadlift

Back · Barbell · 1–5 reps