Back exercises

Also called Lats and rhomboids

Upper back exercises for your lats and rhomboids, from rows and pulldowns to pull-ups, with step-by-step form tips for every level.

5 exercises that target this muscle

Front

Back

Upper back

Showing 6 of 6 exercises

One-Arm Dumbbell RowA one-arm dumbbell row pulls a weight towards your hip with your other hand supported on a bench, working your lats, the muscles between your shoulder blades and your biceps.DumbbellsBeginner
Lat PulldownThe lat pulldown pulls a bar down to your upper chest on a cable machine, working your lats and biceps, and is a common step towards your first pull-up.Gym machine or cableBeginner
Pull-UpA pull-up lifts your whole body until your chin is above a bar, one of the best exercises for the lats, biceps and grip.Pull-up barAdvanced
Inverted RowAn inverted row pulls your chest up to a low bar while your heels stay on the floor, working your upper back and biceps with your own bodyweight.Pull-up barIntermediate
Resistance Band RowA resistance band row pulls a band towards your stomach while you sit or stand, working the muscles of your upper back and your biceps at home.Resistance bandBeginner

Other exercises that also work this muscle

Band Pull-ApartA band pull-apart stretches a resistance band across your chest to work the rear shoulders and the muscles between your shoulder blades.ShouldersResistance bandBeginner

What do the upper back muscles do?

The latissimus dorsi, or lats, are the widest muscles of the back. They pull the arms down and back towards the body. The rhomboids, between the shoulder blades, pull the blades together. Together they power every pulling movement, from opening a heavy door to climbing.

How do you train your upper back?

Rows pull towards the body and work the middle of the back. Pulldowns and pull-ups pull from overhead and focus more on the lats. If you train your chest, train your back at least as often so pushing and pulling stay balanced.

Exercises for other muscles

Back to the muscle map

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