Best Back Exercises
This shortlist highlights 53 exercises that target the back. It is a curated editorial roundup built from movement type, equipment, and difficulty data — not a lab ranking or coaching substitute.
How we chose these exercises
- •We group exercises by the attribute a reader is most likely filtering on first, such as target muscle, equipment, or difficulty.
- •We favor exercises with clear movement intent and dependable metadata for muscle group, equipment, and difficulty.
- •Beginner-friendly movements and low-equipment options are surfaced earlier when the shortlist serves broad training intent.
- •This page is a curated editorial ranking rather than a personalized training plan or medical recommendation.
Featured exercises
53 curated exercises for this shortlist.
A
Assisted chin-ups
- Category
- Isolation
- Primary Muscle
- Back
- Secondary Muscle
- None
B
Band pull-aparts
- Category
- Isolation
- Primary Muscle
- Back
- Secondary Muscle
- None
B
Bent over row to external rotation
- Category
- Isolation
- Primary Muscle
- Back
- Secondary Muscle
- None
B
Blackroll
- Category
- Isolation
- Primary Muscle
- Back
- Secondary Muscle
- None
C
Child Pose
- Category
- Isolation
- Primary Muscle
- Back
- Secondary Muscle
- Shoulders
D
Downward Dog
- Category
- Compound
- Primary Muscle
- Back
- Secondary Muscle
- Shoulders, Legs
L
Lat Pull Down (close grip)
- Category
- Isolation
- Primary Muscle
- Back
- Secondary Muscle
- None
L
Lower Back Extensions
- Category
- Isolation
- Primary Muscle
- Back
- Secondary Muscle
- None
O
One Arm Bent Row
- Category
- Isolation
- Primary Muscle
- Back
- Secondary Muscle
- None
R
Remo maquina agarre estrecho
- Category
- Isolation
- Primary Muscle
- Back
- Secondary Muscle
- None
R
Remo maquina agarre estrecho supino
- Category
- Isolation
- Primary Muscle
- Back
- Secondary Muscle
- None
S
Side stretch
- Category
- Isolation
- Primary Muscle
- Back
- Secondary Muscle
- None
V
V-Bar Pulldown
- Category
- Isolation
- Primary Muscle
- Back
- Secondary Muscle
- None
Y
YWTs
- Category
- Isolation
- Primary Muscle
- Back
- Secondary Muscle
- None
B
Back bridge
- Category
- Compound
- Primary Muscle
- Back
- Secondary Muscle
- Shoulders, Hamstrings, Calves
B
Back Lever
- Category
- Isolation
- Primary Muscle
- Back
- Secondary Muscle
- None
B
Back neck stretch
- Category
- Isolation
- Primary Muscle
- Back
- Secondary Muscle
- None
B
Backward shoulder rotation
- Category
- Isolation
- Primary Muscle
- Back
- Secondary Muscle
- None
C
Child's pose
- Category
- Isolation
- Primary Muscle
- Back
- Secondary Muscle
- None
C
Chin tuck
- Category
- Isolation
- Primary Muscle
- Back
- Secondary Muscle
- None
C
Clockwise neck circles
- Category
- Isolation
- Primary Muscle
- Back
- Secondary Muscle
- None
C
Counterclockwise neck circles
- Category
- Isolation
- Primary Muscle
- Back
- Secondary Muscle
- None
F
Forward shoulder rotation
- Category
- Isolation
- Primary Muscle
- Back
- Secondary Muscle
- None
F
Front neck stretch
- Category
- Isolation
- Primary Muscle
- Back
- Secondary Muscle
- None
H
Head tilts
- Category
- Isolation
- Primary Muscle
- Back
- Secondary Muscle
- None
H
Hip Raise, Lying
- Category
- Isolation
- Primary Muscle
- Back
- Secondary Muscle
- None
H
Hyperextension
- Category
- Isolation
- Primary Muscle
- Back
- Secondary Muscle
- Glutes, Hamstrings
L
Lat Pulldown
- Category
- Compound
- Primary Muscle
- Back
- Secondary Muscle
- Biceps, Shoulders
L
Left levator scapulae stretch
- Category
- Isolation
- Primary Muscle
- Back
- Secondary Muscle
- None
N
Neck half circles
- Category
- Isolation
- Primary Muscle
- Back
- Secondary Muscle
- None
O
Open Book
- Category
- Isolation
- Primary Muscle
- Back
- Secondary Muscle
- None
Q
Quadruped thoracic rotation left
- Category
- Isolation
- Primary Muscle
- Back
- Secondary Muscle
- None
Q
Quadruped thoracic rotation right
- Category
- Isolation
- Primary Muscle
- Back
- Secondary Muscle
- None
R
Right levator scapulae stretch
- Category
- Isolation
- Primary Muscle
- Back
- Secondary Muscle
- None
R
Roll Down
- Category
- Isolation
- Primary Muscle
- Back
- Secondary Muscle
- Hamstrings
R
Rowing
- Category
- Compound
- Primary Muscle
- Back
- Secondary Muscle
- Legs, Arms, Core
R
Rowing with TRX band
- Category
- Isolation
- Primary Muscle
- Back
- Secondary Muscle
- None
s
scorpion kick
- Category
- Isolation
- Primary Muscle
- Back
- Secondary Muscle
- None
S
Seated Cable Row
- Category
- Compound
- Primary Muscle
- Back
- Secondary Muscle
- Biceps, Shoulders
S
Single-Arm Dumbbell Row
- Category
- Compound
- Primary Muscle
- Back
- Secondary Muscle
- Biceps, Core
S
Skydiver with arms in T-position
- Category
- Isolation
- Primary Muscle
- Back
- Secondary Muscle
- None
C
Chin-Up
- Category
- Compound
- Primary Muscle
- Back
- Secondary Muscle
- Biceps, Core
P
Pull-Up
- Category
- Compound
- Primary Muscle
- Back
- Secondary Muscle
- Biceps, Core
B
Barbell Row
- Category
- Compound
- Primary Muscle
- Back
- Secondary Muscle
- Biceps, Shoulders
D
Dumbbell Hang Power Cleans
- Category
- Isolation
- Primary Muscle
- Back
- Secondary Muscle
- None
G
Good Morning
- Category
- Compound
- Primary Muscle
- Back
- Secondary Muscle
- Hamstrings, Glutes
I
Incline Dumbbell Row
- Category
- Isolation
- Primary Muscle
- Back
- Secondary Muscle
- Lats
K
Kettlebell deadlifts
- Category
- Isolation
- Primary Muscle
- Back
- Secondary Muscle
- None
T
T-Bar Row
- Category
- Compound
- Primary Muscle
- Back
- Secondary Muscle
- Biceps, Shoulders
D
Deadlift
- Category
- Compound
- Primary Muscle
- Back
- Secondary Muscle
- Hamstrings, Glutes, Core
D
Deficit Deadlift
- Category
- Compound
- Primary Muscle
- Back
- Secondary Muscle
- Hamstrings, Glutes, Lats
P
Pendlay Row
- Category
- Compound
- Primary Muscle
- Back
- Secondary Muscle
- Biceps
P
Power Clean
- Category
- Compound
- Primary Muscle
- Back
- Secondary Muscle
- Legs, Shoulders, Arms
Training references
- wger exercise database API — Source dataset used for exercise names, muscle targets, equipment, and difficulty tags.
Frequently Asked Questions
What are the best back exercises?
Best Back Exercises highlights options such as Assisted chin-ups, Band pull-aparts, Bent over row to external rotation. The right pick depends on your training goal, available equipment, and experience level.
How did you choose these back exercises?
We curated this shortlist using muscle-targeting data, equipment tags, movement type, and difficulty so the page reflects practical training intent.
Should beginners start with every exercise in this back list?
No. Start with the exercises that match your current technique, mobility, and equipment access, then progress as your form and strength improve.