Inside look

Deadlift: The ultimate back exercise, hitting the entire posterior chain. Technique is key for maximum muscle recruitment and growth.

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Bent-Over Row: Total back-builder targeting upper back, lower back, lats, and traps. Various grip options provide versatility.

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Pull-Up: Overhead pulling movement essential for upper lats. Variations offer different advantages for back development.

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T-Bar Row: Allows heavy lifting with multiple hand positions. Targets lats or middle back depending on grip width.

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Seated Row: Maintains constant tension for overall back development. Wide range of handles for variation.

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Single-Arm Smith Machine Row: Combines stability of machine with benefits of dumbbell row. Effective for lower lat engagement.

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Lat Pull-Down: Utilize different grips for varied muscle activation. Focus on slow tempo and squeeze for muscle growth.

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Single-Arm Dumbbell Row: Unilateral exercise for greater range of motion. Strap up to focus on back, not grip strength.

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Dumbbell Pull-Over: Effective for targeting lats, especially on a decline bench. Perfect for finishing pump in a workout.

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Inside look

Inside look

Inside look

Inside look

The 9 Best Back Exercises And Full Workouts To Build Muscle And Strength

Deadlift: The ultimate back exercise, hitting the entire posterior chain. Technique is key for maximum muscle recruitment and growth.

Bent-Over Row: Total back-builder targeting upper back, lower back, lats, and traps. Various grip options provide versatility.

Pull-Up: Overhead pulling movement essential for upper lats. Variations offer different advantages for back development.

T-Bar Row: Allows heavy lifting with multiple hand positions. Targets lats or middle back depending on grip width.

Seated Row: Maintains constant tension for overall back development. Wide range of handles for variation.

Single-Arm Smith Machine Row: Combines stability of machine with benefits of dumbbell row. Effective for lower lat engagement.

Lat Pull-Down: Utilize different grips for varied muscle activation. Focus on slow tempo and squeeze for muscle growth.

Single-Arm Dumbbell Row: Unilateral exercise for greater range of motion. Strap up to focus on back, not grip strength.

Dumbbell Pull-Over: Effective for targeting lats, especially on a decline bench. Perfect for finishing pump in a workout.