7 Must-Do Exercises for a Muscular Back


Targets the entire back and core.


Focuses on the upper back and lats.

Bent-Over Rows

Works the middle back, rhomboids, and lats.

Specifically targets the latissimus dorsi.

Lat Pulldowns

Great for the middle back.

T-Bar Rows

Targets the upper back, rear deltoids, and traps.

Face Pulls

Focuses on the middle back with a greater range of motion.

Single-Arm Dumbbell Rows