Back Workout in Gym: Best Exercises for Lats and Upper Back
Back workout in gym: the best exercises for lats, upper and lower back, form cues for each, beginner and intermediate sessions, and lower-back pain care.
A complete back workout in the gym covers four movements: a vertical pull (lat pulldown or pull-up) for the lats, a row (seated cable row, one-arm dumbbell row or bent-over row) for the middle back, a hip hinge (Romanian deadlift) for the lower back and hamstrings, and a face pull or reverse fly for the rear shoulders. Beginners need 3 or 4 of these, 2 to 3 sets each, once or twice a week. Research shows no single exercise hits every back muscle best, so a mix of pulls and rows is the way to go.
Which muscles make up the back, and what trains them?
| Area | Muscles | Best gym exercises |
|---|---|---|
| Lats (width, the "V" shape) | Latissimus dorsi | Pull-up, chin-up, lat pulldown |
| Middle and upper back (thickness) | Trapezius (middle and lower), rhomboids | Bent-over row, seated row, inverted row, one-arm row |
| Rear shoulders | Posterior deltoids, rotator cuff | Face pull, reverse pec deck, reverse fly |
| Lower back | Erector spinae | Romanian deadlift, deadlift, back extension, rows |
What does the research say about back exercises?
- No single exercise wins. An ACE-sponsored EMG study of eight back exercises in 19 trained men concluded that no single exercise activated all five muscles measured the most. Pull-ups and chin-ups were best for the lats. The bent-over row was the strongest all-rounder, ranking first for three of five muscles and second for the other two.
- Pull to the front, not behind the neck. A study of three pulldown styles found no difference in lat activity, but concluded front-of-neck pulldowns are the better choice and behind-the-neck pulldowns should be avoided.
- Grip width matters less than you think. In a 2014 study, lat activity was similar across narrow, medium and wide grips (1 to 2 times shoulder width), and people lifted slightly more with the narrow and medium grips.
- Different rows load the spine differently. A study of three rowing exercises found the inverted row had the highest lat and upper-back activity with the lowest spine load. The standing bent-over row worked the back hard from top to bottom but put the largest load on the lower spine.
- The Romanian deadlift is a strong hamstring exercise. A comparison of four hamstring exercises found hamstring activity was highest in the RDL and glute-ham raise.
A 2026 review of 23 EMG studies on the lats reached similar conclusions: pulling the bar to the front works best on the pulldown, and pull-up grips give broadly similar lat activity. It also cautions that EMG is a short-term measure, not proof of growth.
How do you do each back exercise?
Lat pulldown
Setup: Adjust the thigh pad so it holds your legs firmly. Grip the bar a little wider than your shoulders.
Movement: Pull your shoulder blades down first, then pull the bar to your upper chest, driving your elbows down towards your sides. Let it rise slowly until your arms are straight.
Cues: The ACE pulldown guide limits your backward lean to about 30 degrees and has you stop when your elbows stop moving down and start moving back.
Common mistake: Leaning back further and further to yank the weight down.
Pull-ups and assisted pull-ups
Setup: Hands just outside shoulder width, palms facing away, thumbs wrapped around the bar.
Movement: Pull until your chin clears the bar, then lower all the way down with control.
Cues: Avoid swinging, and keep your shoulder blades pulled down. Use the assisted pull-up machine or a band if you can't do 5 clean reps yet. Our guide to pull-ups for beginners has a full plan from zero.
Common mistake: Half reps that stop with bent elbows at the bottom.
Seated cable row
Setup: Sit tall with your feet on the platform and knees slightly bent. On a machine row, ACE puts the handles about level with your shoulders.
Movement: Pull the handle towards your stomach until your elbows pass your sides, pause, then let your arms extend slowly.
Cues: Keep your torso still. Elbows close to your body. Squeeze your shoulder blades together at the end.
Common mistake: Rocking back and forth to swing the weight.
One-arm dumbbell row
Setup: Put one knee and the same-side hand on a flat bench, your back flat and the dumbbell hanging in the other hand.
Movement: Pull the dumbbell up towards your hip, keeping your arm close to your side, then lower it slowly.
Cues: ACE's single-arm row guide says to stop pulling when you can't go higher without twisting your torso.
Common mistake: Rotating your whole body to lift a heavier dumbbell.
Bent-over barbell row
Setup: Hold a barbell with an overhand grip, hinge forward at the hips with a slight knee bend and a flat back.
Movement: Pull the bar towards your belly button, then lower until your arms are straight.
Cues: Brace your stomach before every rep. Keep your back flat throughout, as in the ACE bent-over row guide.
Common mistake: Standing up more and more with each rep. Because this row loads the lower back the most, swap it for a chest-supported or seated row if your back is tired or sore.
Romanian deadlift (RDL)
Setup: Stand holding a barbell or dumbbells against the front of your thighs, knees slightly bent.
Movement: Push your hips back and lower the weight down your thighs until you feel a stretch in your hamstrings, then push your heels into the floor and stand up. The ACE RDL guide keeps the bar very close to your legs.
Cues: Hips move back, not down. Back stays flat. Go only as low as you can keep it flat.
Common mistake: Rounding the back to reach the floor.
Deadlift basics
Start from the floor with feet about shoulder-width apart and shins close to the bar. Grip the bar, flatten your back, push the floor away and stand tall. ACE's deadlift guide notes you should feel it in your glutes and hamstrings, not your back. Learn it with a trainer first, and start light.
Face pull
Setup: Set a cable pulley at about face height with a rope handle. Hold the ends with your thumbs pointing back towards you.
Movement: Pull the rope towards your face, separating your hands as it comes in, so your elbows finish high and out to the sides. Return slowly.
Cues: Light weight, 12 to 15 reps. Squeeze the back of your shoulders; don't shrug.
Common mistake: Using so much weight you lean back and row it to your chest.
Beginner back session
The ACSM position stand recommends novices use loads they can lift 8 to 12 times and train 2 to 3 days a week.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Lat pulldown | 3 | 8–12 | 2 min |
| Seated cable row | 3 | 10–12 | 90 sec |
| One-arm dumbbell row | 2 | 10–12 each side | 60–90 sec |
| Face pull or reverse pec deck | 2 | 12–15 | 60 sec |
Intermediate back session
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Pull-up or assisted pull-up | 3 | 6–10 | 2 min |
| Bent-over barbell row or chest-supported row | 3 | 6–10 | 2 min |
| Seated cable row (close grip) | 3 | 10–12 | 90 sec |
| Romanian deadlift | 3 | 8–10 | 2 min |
| Face pull | 3 | 12–15 | 60 sec |
Stop most sets with 1 to 3 reps left. For barbell rows and RDLs, the one-rep max calculator gives you training percentages from a recent set. If you train back on a pull day, see how it fits in the push pull legs split. Just starting out? Use the full-body beginner gym workout plan first, and see how many sets and reps build muscle for weekly volume.
What if you have lower-back pain?
Back pain on its own usually isn't a reason to stop moving. The NHS back pain page says back pain usually improves within a few weeks and advises staying active and trying exercises and stretches, but to stop if the pain gets worse.
Some careful pointers:
- Choose lower-load rows. Swap bent-over rows for chest-supported, seated or inverted rows, which loaded the spine less in the rowing study.
- Deadlifts can help some people, but not everyone. In a 2015 trial of 70 people with recurrent low back pain, deadlift training and low-load motor control exercises reduced pain about equally, though the motor control group improved more in daily activity. A follow-up analysis of the deadlift group, who trained under a physiotherapist's supervision, found those who benefited had less pain and disability to begin with and better back-muscle endurance.
- Reduce, don't push through. Lighten the weight, shorten the range, or skip the hinge for a week.
See a doctor if your back pain doesn't improve after a few weeks, stops you doing daily activities, is worse at night, or came with weight loss you can't explain. Get emergency help if you have numbness or weakness in both legs, numbness around your genitals or bottom, or new trouble controlling your bladder or bowels. These are among the warning signs the NHS lists.
The short version
- Cover four movements: vertical pull, row, hip hinge and rear-shoulder work
- Pull-ups and chin-ups are best for the lats; the bent-over row is the best all-rounder
- Pulldowns go to the front; grip width matters little
- Beginners: 3 to 4 exercises, 2 to 3 sets of 8 to 12, once or twice a week
- Choose chest-supported or seated rows if your lower back is tired or sore
- Learn the deadlift and RDL with a trainer, and start light
This is general information, not medical advice. If you have a back or shoulder condition, are pregnant or are under 18, check with a doctor or physiotherapist before starting.
Useful links
- ACE-sponsored research: what is the best back exercise?
- Sperandei et al. (2009), three types of lat pulldown
- Andersen et al. (2014), lat pulldown grip width
- Fenwick et al. (2009), rowing exercises and spine load
- McAllister et al. (2014), hamstring exercises
- Aasa et al. (2015), deadlift vs motor control for low back pain
- NHS: back pain
- ACSM (2009), progression models in resistance training
Frequently asked questions
How many back exercises should I do in one workout?
Three or four is plenty: one vertical pull (lat pulldown or pull-up), one or two rows, and one upper-back or rear-shoulder move such as a face pull. Add a hip hinge like the Romanian deadlift on back day or leg day, not both.
Is the deadlift a back exercise or a leg exercise?
Both. It mainly works the glutes and hamstrings, with the lower and upper back working hard to hold your spine still. Many plans put it on leg day or pull day; just don't do heavy deadlifts and heavy squats on back-to-back days when you're starting out.
Wide grip or close grip for lat pulldown?
It matters less than most people think. A 2014 study found similar lat activity with grips from one to two times shoulder width, and slightly more weight lifted with narrow and medium grips. Pick the grip that feels comfortable on your shoulders.
Why do I feel rows in my arms and not my back?
Usually the weight is too heavy or you're pulling with your hands. Think about driving your elbows back, pause with your shoulder blades squeezed together for a second, and lower slowly. A lighter weight done this way works the back more.