Best Back Exercises at the Gym
A strong back builds pulling strength, improves posture and balances out all the pushing you do on chest day. These back exercises and back workouts cover rows, pulldowns and pull-ups to build width and thickness.
Barbell Bent-over Row Overgrip
Barbell
Cable Pulldown
Cable machine
Chin-ups Pull-Ups
Bodyweight (pull-up bar)
Barbell Straight Leg Deadlift
Barbell
Cable Seated Row (normal grip)
Cable machine
Barbell Shrug
Barbell
Band Bent-over Row
Resistance band
45 Degree Hyperextension
Bodyweight (hyperextension bench)
Lever Reverse Hyperextension
Machine
Band Pull Through
Resistance band
Dumbbell Deadlift
Dumbbells
Cable Seated High Row (V-bar)
Cable machine
Cable Close Grip Front Lat Pulldown
Cable machine
Cable Straight Arm Pulldown
Cable machine
Lever T-bar Row
Machine
Frequently asked questions
How often should I train back at the gym?
Once or twice a week is enough for most people, especially when combined with pulling movements on other training days.
What back exercises build width vs thickness?
Pulldowns and pull-ups build lat width; rows build back thickness. A well-rounded back workout includes both.
Start tracking your workouts free
GymMonster is free on iOS and Android — or open it right inside Telegram, no download needed. Log your first set in under a minute.
