Why Does Exercise Ranking Matter for Your Back?
Not all back exercises are created equal. Your back is a complex muscle group, made up of the lats (latissimus dorsi), traps (trapezius), rhomboids, erector spinae, and more. Different exercises target different parts of the back—some prioritize width (like pull-ups), others build thickness (like rows), and a few hit the lower back (like deadlifts). The goal of this ranking is to highlight exercises that offer the most bang for your buck: maximum muscle activation, compound movement (working multiple muscle groups at once), and scalability (easy to adjust for all fitness levels).
We ranked the exercises from #1 (most effective) to #8, considering factors like: 1) Muscle activation (measured by EMG studies), 2) Ability to build both strength and size, 3) Versatility (works for beginners and advanced lifters), 4) Functional benefit (translates to real-life strength), and 5) Low injury risk (when done with proper form).
The Ultimate Ranking of Back Exercises (No.1 to No.8)
No.1: Pull-Ups/Chin-Ups – The King of Back Width
Pull-ups (palms away from your face) and chin-ups (palms toward your face) take the top spot for a reason—they’re the single best exercise for building wide, thick lats. EMG studies consistently show that pull-ups activate the lats more than any other back exercise, while also engaging the traps, rhomboids, biceps, and core for stability.
How to do it: Grip the pull-up bar with your chosen grip (shoulder-width for standard pull-ups). Hang with your arms fully extended, core braced, and feet crossed. Pull your chest up toward the bar by squeezing your lats, then lower slowly back to the starting position. Aim for 3-4 sets of 6-12 reps.
Modifications for beginners: If you can’t do a full pull-up, use resistance bands (loop one around the bar and put your knee in it for support) or use an assisted pull-up machine. Focus on controlled movements even if you can only do 2-3 reps per set—progress will come with consistency.
Advanced variations: For more intensity, try weighted pull-ups (attach a dumbbell to a belt), wide-grip pull-ups (targets lats more), or commando pull-ups (palms facing each other, hits biceps and lats evenly).
No.2: Bent-Over Barbell Rows – The Queen of Back Thickness
If pull-ups are for width, bent-over barbell rows are for thickness. This compound exercise targets the mid-back (rhomboids, traps, and mid-lats) and also builds strength in the lower back and hamstrings. It’s a staple in every serious lifter’s routine because it allows you to lift heavy weights, which is key for muscle growth (hypertrophy) and strength gains.
How to do it: Hold a barbell with an overhand grip (shoulder-width). Hinge at the hips until your torso is at a 45-degree angle to the floor, knees slightly bent. Keep your back flat (no rounding!) and core braced. Pull the barbell up toward your lower chest by squeezing your shoulder blades together, then lower slowly. Do 3-4 sets of 8-10 reps.
Key form tip: Keep the bar close to your legs throughout the movement—this minimizes strain on your lower back and maximizes activation of the mid-back muscles. Avoid pulling with your arms; focus on driving the movement with your back.
Variations: If a barbell is too heavy, start with dumbbell rows (one arm at a time, using a bench for support). Advanced lifters can try chest-supported rows (uses a machine to take pressure off the lower back) or heavy barbell rows with a weight belt.
No.3: Deadlifts – Build Overall Back Strength & Mass
Deadlifts are often thought of as a leg exercise, but they’re actually one of the best full-body exercises for the back. They target the entire posterior chain—lower back (erector spinae), traps, lats, glutes, and hamstrings. Deadlifts build raw strength, which carries over to every other back exercise (you’ll be able to lift more in rows and pull-ups once your deadlift improves).
How to do it: Stand with your feet shoulder-width apart, barbell over the middle of your feet. Hinge at the hips, bend your knees, and grip the bar with an overhand or mixed grip (one palm up, one down—more stable). Keep your back flat, chest up, and core braced. Lift the barbell by driving through your heels, keeping the bar close to your legs, until you’re standing upright. Lower slowly back to the floor. Do 3-4 sets of 4-6 reps (deadlifts are a strength exercise, so lower reps are better).
Safety first: Bad form on deadlifts can lead to serious lower back injuries. If you’re a beginner, work with a trainer to master the form before adding weight. Avoid rounding your back or lifting with your arms—let your legs and core do the work.
No.4: Lat Pulldowns – Best Pull-Up Alternative
Lat pulldowns are the perfect alternative for anyone who can’t do pull-ups yet, or for lifters looking to target their lats with more control. They mimic the movement of pull-ups but allow you to adjust the weight easily, making them ideal for beginners and advanced lifters alike.
How to do it: Sit at a lat pulldown machine, grip the bar with a wide overhand grip (wider than shoulder-width). Keep your chest up, core braced, and feet flat on the floor. Pull the bar down to your upper chest by squeezing your lats, then let the bar rise slowly back to the starting position (don’t let your arms fully extend—keep tension on the lats). Do 3-4 sets of 8-12 reps.
Common mistake to avoid: Pulling the bar too far down (past your chest) or using momentum to swing the bar. This takes tension off the lats and puts strain on your shoulders. Focus on slow, controlled movements.
Variations: Use a narrow grip (palms facing each other) to target the mid-lats and biceps, or a reverse grip (palms toward you) for more bicep engagement. You can also use a rope attachment for a wider range of motion.
No.5: Face Pulls – The Best Exercise for Posterior Shoulders & Upper Back
Face pulls are often overlooked, but they’re essential for balancing out your back training. Most people focus on pulling down (lats) or pulling in (rows), but face pulls target the rear delts (posterior shoulders) and upper traps—muscles that are critical for good posture and preventing shoulder injuries.
How to do it: Attach a rope to a cable machine at eye level. Grip the rope with both hands, palms facing each other. Step back a few feet, keep your chest up, and core braced. Pull the rope toward your forehead by squeezing your shoulder blades together, then slowly release. Do 3-4 sets of 12-15 reps (face pulls are a “finisher” exercise, so higher reps are better for muscle endurance).
Why it’s important: Weak rear delts lead to rounded shoulders (a common issue from sitting at a desk), which can cause shoulder pain and limit your performance in other back exercises. Adding face pulls to your routine will improve your posture and make your other back exercises more effective.
No.6: T-Bar Rows – Build Thick Mid-Back & Traps
T-bar rows are a favorite among bodybuilders for building a thick, dense mid-back. They’re similar to bent-over rows but allow you to lift heavier weights with more stability, thanks to the T-bar setup (you can use a machine or create a T-bar with a barbell and landmine attachment).
How to do it: Stand at a T-bar row machine, grip the handles with both hands. Hinge at the hips until your torso is parallel to the floor, knees slightly bent. Keep your back flat and core braced. Pull the handles up toward your lower chest by squeezing your shoulder blades together, then lower slowly. Do 3-4 sets of 8-10 reps.
Advantage over bent-over rows: The T-bar setup takes strain off your lower back, allowing you to focus more on the mid-back muscles. It also lets you lift heavier weights, which is great for building mass.
No.7: Seated Cable Rows – Controlled Mid-Back Activation
Seated cable rows are a great exercise for targeting the mid-back (rhomboids and mid-lats) with controlled, constant tension. Unlike bent-over rows, which rely on your core and lower back for stability, seated cable rows use a machine to support your body, so you can focus purely on contracting your back muscles.
How to do it: Sit at a seated cable row machine, place your feet on the footrests, and grip the handle (V-bar or straight bar). Keep your chest up, core braced, and back straight. Pull the handle toward your lower chest by squeezing your shoulder blades together, then slowly extend your arms back to the starting position. Do 3-4 sets of 10-12 reps.
Variations: Use a single-arm cable row to target each side of your back individually (great for correcting muscle imbalances), or a rope attachment for a wider range of motion.
No.8: Superman Exercises – Lower Back Isolation
Superman exercises are an isolation exercise that targets the lower back (erector spinae). They’re not the most effective for building mass, but they’re great for strengthening the lower back, improving core stability, and preventing injuries—especially if you do a lot of heavy lifting (like deadlifts or rows).
How to do it: Lie face down on the floor, arms extended overhead, legs straight. Simultaneously lift your arms, chest, and legs off the floor (like Superman flying), hold for 1-2 seconds, then lower slowly. Do 3-4 sets of 15-20 reps.
Modification: If the full Superman is too hard, lift just your arms and chest, or just your legs. Focus on contracting your lower back muscles throughout the movement.
How to Build a Back Workout Routine Using This Ranking
Now that you know the best back exercises, it’s time to put them into a routine. The key is to balance width (pull-ups/lat pulldowns) and thickness (rows) exercises, while also including accessory work for the upper back and lower back. Here’s a sample weekly back routine (train your back 2x per week for best results):
• Workout 1 (Width Focus): 1. Pull-Ups (3x8-10), 2. Lat Pulldowns (3x10-12), 3. Bent-Over Barbell Rows (3x8-10), 4. Face Pulls (3x12-15), 5. Superman Exercises (3x15-20)
• Workout 2 (Thickness Focus): 1. Deadlifts (3x4-6), 2. T-Bar Rows (3x8-10), 3. Seated Cable Rows (3x10-12), 4. Dumbbell Rows (3x10-12 per arm), 5. Face Pulls (3x12-15)
Remember to apply progressive overload (gradually increase weight or reps) to keep challenging your muscles. For example, if you can do 10 pull-ups easily, add a 5kg dumbbell to a belt next time. If you can lift 50kg for 8 reps in bent-over rows, try 55kg for 6 reps.
Common Back Training Mistakes to Avoid
Even with the best exercises, bad form can hold you back (and cause injuries). Here are the most common back training mistakes:
• Rounding Your Back: This is the biggest mistake in back training. Rounding your back during rows or deadlifts puts massive strain on your lower back and reduces muscle activation. Always keep your back flat and core braced.
• Pulling with Your Arms: Back exercises are about contracting your back muscles, not your biceps. Focus on squeezing your shoulder blades together when pulling, and let your back do the work.
• Neglecting the Upper Back: Most people focus on lats and mid-back, but weak upper back muscles lead to poor posture and shoulder pain. Add face pulls to every back workout.
• Not Warming Up: Your back is a complex muscle group—warm up with light cardio (5-10 minutes of jogging) and dynamic stretches (arm circles, cat-cow stretches) before lifting heavy.
• Overtraining: Training your back more than 2x per week can lead to overtraining (muscle soreness that lasts more than 48 hours, fatigue, decreased performance). Give your back 48 hours of rest between workouts.
Final Thoughts: Consistency Is Key
Building a strong, thick back takes time—don’t expect results in a week or two. The exercises in this ranking are proven to work, but only if you do them consistently with proper form and apply progressive overload. Remember to balance your back training with chest, shoulder, and leg workouts for a balanced physique.
If you’re a beginner, start with the easier variations (assisted pull-ups, dumbbell rows) and focus on mastering form. As you get stronger, gradually add weight and try more advanced variations. And don’t forget to fuel your body with enough protein (1.6-2.2g per kg of body weight) to support muscle growth—you can’t build a strong back if you’re not eating enough.
What’s your favorite back exercise? Do you struggle with any of the moves in this ranking? Let me know in the comments below—I’d love to help you improve!
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