Back Exercises

Your back is made up of several large muscle groups, including the lats on the sides of your upper back, the traps and rhomboids between your shoulder blades and the spinal erectors along your spine. Training them builds a wider, thicker back, better posture and a stronger pull for everything from deadlifts to carrying groceries.

Good back training mixes vertical pulls, like pull-ups and pulldowns, with horizontal pulls, like rows, plus a hinge for the lower back.

Back Exercises With Step-By-Step Guides

Barbell RowBarbell · IntermediateThe barbell row, often called the bent-over row, is a back exercise where you hinge forward and pull a barbell from arms-length…Chest Supported RowDumbbell · BeginnerThe chest supported row is a back exercise where you lie face down on an incline bench and row a pair of…DeadliftBarbell · IntermediateThe deadlift is a barbell lift where you pick the bar up off the floor until you are standing tall, then put…Dumbbell PulloverDumbbell · IntermediateThe dumbbell pullover is an exercise where you lie on a bench, hold one dumbbell above your chest with both hands and…Pull-UpBodyweight · IntermediateThe pull-up is a bodyweight exercise where you hang from a bar with your palms facing away and pull yourself up until…Rear Delt FlyDumbbell · BeginnerThe rear delt fly, also called the reverse fly, is a dumbbell exercise where you hinge forward and raise your arms out…Seated Cable RowCable · BeginnerThe seated cable row is a back exercise where you sit facing a low cable with your feet on a platform and…

How To Choose Back Exercises

  • Include a vertical pull, such as a pull-up or lat pulldown, for back width.
  • Add a horizontal row, such as a dumbbell row, barbell row or seated cable row, for thickness between the shoulder blades.
  • Use a hinge like a deadlift or back extension to strengthen the lower back.
  • Choose chest-supported rows when your lower back is tired or you want strict form.

Related Exercise Pages

Frequently Asked Questions

How Many Back Exercises Should You Do Per Workout?

Two to four exercises is plenty for most people, usually one vertical pull, one or two rows and sometimes a hinge.

What Is The Best Exercise For A Wider Back?

Vertical pulls like pull-ups and lat pulldowns target the lats, which create width.

Can You Train Your Back At Home?

Yes. Dumbbell rows, chest-supported rows, pull-ups and resistance band rows all work well at home.

Our guides are for general information only. Check with your doctor before starting a new exercise program. Read our medical disclaimer.