The 7 best back exercises to strengthen the back

Below is a quick overview of the exercises covered in this article. Each movement targets the back from a different angle and contributes to complete back development.

The best back exercises:

• Cable bar lateral pulldown
• Barbell bent over row
• Seated cable row
• Dumbbell single arm bent over row
• Incline bench barbell row
• Cable standing face pull (with rope)
• Lever back extension

Together, these exercises train vertical pulling, horizontal rowing, unilateral strength, upper-back stability, and spinal support.

The cable bar lateral pulldown is a foundational vertical pulling exercise that targets the lats and upper back through a long, controlled range of motion. Using a straight bar encourages a stable grip and consistent pulling path, making it easier to focus on back engagement rather than arm dominance.

Because the resistance is adjustable, this exercise works well for all experience levels. It’s especially effective for building back width, improving posture, and developing the pulling strength needed for more demanding back movements.
 

Why this exercise works

• trains the lats through a strong downward pulling pattern
• supports upper-back strength and posture
• allows controlled progression with adjustable resistance
• reinforces proper vertical pulling mechanics
   

How to perform the cable bar lateral pulldown

1. Sit tall and grip the bar slightly wider than shoulder width.
2. Start with arms fully extended and shoulders relaxed.
3. Pull the bar down toward your upper chest by driving your elbows down.
4. Keep your chest lifted as you reach the bottom position.
5. Return the bar upward under control to a full stretch.
    

Technique tips

• pull with your elbows, not your hands
• avoid leaning back excessively
• control the lowering phase
• keep tension through the full range

The barbell bent over row is one of the most effective exercises for building overall back thickness and pulling strength. By hinging at the hips and maintaining a stable torso, this movement trains the mid back, upper back, and lats while also challenging core and lower-back stability.

Its ability to handle heavier loads makes it a key strength builder and an important contributor to long-term back development.
 

Why this exercise works

• allows heavy loading for strength development
• builds thickness in the mid and upper back
• reinforces strong pulling mechanics
• challenges spinal and core stability
   

How to perform the barbell bent over row

1. Stand with feet hip-width apart and grip the bar just outside your knees.
2. Hinge forward at the hips with a neutral spine.
3. Pull the bar toward your lower ribs by driving your elbows back.
4. Pause briefly at the top while keeping your back tight.
5. Lower the bar under control to the starting position.
    

Technique tips

• keep your spine neutral throughout
• pull the bar close to your body
• avoid using momentum
• brace your core during each rep

The seated cable row provides steady resistance through the entire range of motion, making it easier to maintain consistent back engagement. The cable setup allows controlled shoulder blade movement, which is essential for posture and back coordination.

This exercise is especially useful for refining rowing technique and developing control through horizontal pulling patterns.
 

Why this exercise works

• provides constant tension from start to finish
• supports controlled shoulder blade movement
• reduces strain on the lower back
• reinforces posture and rowing mechanics
   

How to perform the seated cable row

1. Sit upright with feet planted and arms extended forward.
2. Pull the handle toward your torso while drawing your shoulder blades back.
3. Keep your chest tall throughout the movement.
4. Squeeze your back at the end of the pull.
5. Return slowly to the starting position.
    

Technique tips

• avoid leaning back excessively
• move smoothly and with control
• let your shoulders stretch forward at the start

The dumbbell single arm bent over row allows each side of the back to work independently, making it ideal for correcting strength imbalances. Supporting the body on a bench reduces overall fatigue and allows greater focus on controlled pulling.

Because the movement is unilateral, it improves coordination between the back and core while promoting balanced development.
 

Why this exercise works

• improves left-right strength balance
• allows focused muscle engagement
• reduces overall spinal load
• supports controlled strength development
   

How to perform the dumbbell single arm bent over row

1. Place one hand and knee on a bench for support.
2. Hold the dumbbell in the opposite hand with arm extended.
3. Pull the weight toward your hip by driving your elbow back.
4. Pause briefly at the top.
5. Lower the dumbbell under control.
    

Technique tips

• keep your torso stable
• avoid twisting your body
• pull through your elbow

The incline bench barbell row combines barbell loading with added upper-body support. Lying chest-down on the bench removes momentum and limits lower-back involvement, allowing the upper and mid back to do most of the work.

This makes it especially useful when you want strict technique or need to manage lower-back fatigue.
 

Why this exercise works

• limits lower-back involvement
• encourages strict pulling technique
• allows heavy, controlled loading
• increases upper- and mid-back engagement
   

How to perform the incline bench barbell row

1. Set an incline bench and place a barbell underneath.
2. Lie chest-down with feet planted on the floor.
3. Grip the bar slightly wider than shoulder width.
4. Pull the bar toward your lower chest.
5. Lower the bar slowly under control.
    

Technique tips

• keep your chest in contact with the bench
• avoid jerking the weight
• focus on squeezing your upper back

The cable standing face pull with rope targets the upper back and rear shoulders, which are essential for shoulder stability and posture. While it uses lighter loads, it plays an important role in balancing pressing movements and supporting healthy shoulder mechanics.
 

Why this exercise works

• strengthens the upper back and rear shoulders
• supports shoulder stability
• improves posture
• balances pressing-heavy training
   

How to perform the cable standing face pull

1. Set the cable at face height.
2. Grip the rope with palms facing inward.
3. Pull the rope toward your face while spreading your hands apart.
4. Squeeze your upper back at the end.
5. Return slowly to the starting position.
    

Technique tips

• keep elbows high
• avoid leaning back
• prioritize control over weight

The lever back extension strengthens the muscles that support the spine using a guided machine path. This allows controlled movement and consistent resistance, making it easier to maintain proper positioning.

Rather than maximal loading, this exercise is best used to build endurance and stability in the lower back.
 

Why this exercise works

• strengthens spinal support muscles
• improves lower-back endurance
• supports posture and lifting mechanics
   

How to perform the lever back extension

1. Position your hips against the pad.
2. Start with your torso slightly bent forward.
3. Extend upward until your body is in line.
4. Pause briefly at the top.
5. Lower back down with control.
    

Technique tips

• avoid hyperextension
• move slowly
• keep tension through your core

These seven exercises cover all essential back functions: vertical pulling, horizontal rowing, unilateral control, upper-back stability, and spinal support. You don’t need all of them in one session: choosing a few and performing them with good technique is enough to build strength steadily.