Best Back Exercises

The best back exercises are the pull-up, bent-over row, single-arm dumbbell row, lat pulldown, and seated cable row. Train one vertical pull and one horizontal pull every back session: pulldowns and pull-ups build lat width, rows build mid-back thickness, and the dumbbell row catches a weaker side. Five to twelve reps on the heavy pulls.

The 5 best back exercises

  1. Pull-UpHeavy vertical pull

    Loads the lats through a full overhead stretch, and a dip belt keeps it progressing for years.

  2. Bent-Over RowHeavy barbell compound

    Nothing else lets you row this much weight; hinge near 45 degrees and keep the torso still.

  3. Single-Arm Dumbbell RowUnilateral accessory

    One arm at a time exposes a weak side and lets the lat stretch further at the bottom.

  4. Lat PulldownScalable vertical pull

    Same pull as a chin-up at a weight you can control, so your form holds through every set.

  5. Seated Cable RowConstant-tension row

    Tension stays on at the stretch and the squeeze, which makes higher-rep back work worth doing.

Every back exercise (16)

Below is every back movement in the FORMA library, with step-by-step cues and the common mistakes to avoid on each page. Filter by equipment if your gym is short on machines or you train at home.

Pull-Up demonstrationPull-UpLats · BodyweightChin-Up demonstrationChin-UpLats · BodyweightLat Pulldown demonstrationLat PulldownLats · CableBent-Over Row demonstrationBent-Over RowUpper Back · BarbellSeated Cable Row demonstrationSeated Cable RowUpper Back · CableT-Bar Row demonstrationT-Bar RowUpper Back · BarbellSingle-Arm Dumbbell Row demonstrationSingle-Arm Dumbbell RowLats · DumbbellBarbell Shrug demonstrationBarbell ShrugTraps · BarbellMachine Row demonstrationMachine RowUpper Back · MachineStraight-Arm Pulldown demonstrationStraight-Arm PulldownLats · CableDumbbell Pull-Over demonstrationDumbbell Pull-OverLats · DumbbellInverted Row demonstrationInverted RowUpper Back · BodyweightDumbbell Shrug demonstrationDumbbell ShrugTraps · DumbbellRack Pull demonstrationRack PullTraps · BarbellBack Extension demonstrationBack ExtensionLower Back · BodyweightSuperman demonstrationSupermanLower Back · Bodyweight

Common questions

How many back exercises should I do in one workout?

Two to four is enough for most people. Start with one vertical pull such as the pull-up or lat pulldown, add one horizontal pull such as the bent-over row, t-bar row or seated cable row, then finish with an accessory like the straight-arm pulldown or a shrug. Three to four sets each, five to twelve reps on the heavy pulls, twelve to fifteen on the accessory.

Which back exercises build width, and which build thickness?

Width comes from vertical pulls, thickness from horizontal pulls. Pull-ups, chin-ups, lat pulldowns and straight-arm pulldowns take the arm from overhead down to the body, which is the lats' main job and what widens your upper back. Rows like the bent-over row, t-bar row and machine row drive the elbow behind you and thicken the mid-back and traps.

Why do I feel rows and pulldowns in my arms instead of my back?

Usually the weight is too heavy and your arms are starting the rep. Fix the order: let the shoulder blade move first, then bend the elbow, and pull the elbow toward your hip rather than pulling with your hands. If it still goes to the biceps, do a set of straight-arm pulldowns first, since the elbows stay locked and the lats have to do the work.

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