50 Best Back Exercises to Build the Coveted V-Taper

1. Deadlift

How to Do It

1. Stand with feet hip-width apart and bend your hips back. 
2. Your grip should be just outside of your knees. 
3. Keeping a flat black, extend your hips to stand up, and pull the bar up along your body until lock-out, as your hips drive through and your shoulders move back. 
4. While pulling, keep your eyes on the ground a few feet in front of you. 
5. Carefully lower the bar back to the starting position.

Pro Tip

Contract your glutes as you return to starting position. This should keep the strain off of your lower back.

Variation

This move can be done using a kettlebell. There’s also a dumbbell single-leg variation of this move, where you hold a dumbbell in each hand at your sides and lean forward while lifting one leg straight behind you. As your chest comes forward, the dumbbells should shift from your sides to directly over your planted foot.

Return to starting position by lowering your back leg as you come up and returning the dumbbells to your sides.

2. Weighted Pullup

How to Do It

1. Attach a weighted belt to your waist or hold a dumbbell between your feet.  
2. Pull yourself up until your chin is over the bar.
3. Lower yourself back down to complete one rep.

Pro Tip

Keep your hands just outside shoulder-width.

Variation

If you struggle to complete your reps with weight, start with using body weight alone.

3. Dumbbell Romanian Deadlift

How to Do It

1. Grasp two dumbbells and hold them with feet set hip-width apart. 
2. Keeping your lower back in its natural arch, bend hips back, your torso forward, and lower yourself until you feel a stretch in your hamstrings. 
3. You may bend at the knees. Squeeze your glutes at the top of the movement after coming back up.

Pro Tip

Contract your glutes as you return to starting position. This should keep the strain off of your lower back.

Variation

This move is a variation of the traditional deadlift, done with a barbell or kettlebell as well. There’s also a single-leg version, where you hold a dumbbell in each hand at your sides and lean forward while lifting one leg straight behind you. As your chest comes forward, the dumbbells should shift from your sides to directly over your planted foot.

Return to starting position by lowering your back leg as you come up and returning the dumbbells to your sides.

4. Thread the Needle

How to Do It

1. Start on hands and knees with knees wider than shoulder-width apart and hands in front of shoulders, to start.
2. Draw your right elbow up straight up towards ceiling as you inhale, then reach right arm under left elbow, stacking shoulders. 
3. Exhale and twist deeper into the stretch. 
4. Return to hands and knees. That’s 1 rep. 
5. Alternate sides on each rep.

5. Pallof Press Iso Hold

How to Do It

1. Attach a single-grip handle to a cable pulley and set it at about shoulder height. 
2. Grasp the handle with one hand over the other and step away from the machine to put tension on the cable; turn to your left 90-degrees so your right side faces the machine. 
3. Stand with feet shoulder-width apart and extend your arms in front of you. 

Pro Tip

The cable recoil will try to twist your body toward it—resist.

Variation

This move can be done using a resistance band as well.

6. Seated Rope Pull

How to Do It

Knot one end of a 30-foot battle rope to the front of a sled or to a kettlebell, or thread it through weight plates and knot the end. Stretch the rope across the floor and sit at the unweighted end. Straddle the rope, knees soft, glutes and abs engaged, back hinged slightly, chest up, heels anchored into the floor. Pull rope hand over hand until the weight reaches your feet. Reset at the far end of the room.

7. Incline Dumbbell Row

How to Do It

1. Set an adjustable bench to a 30- to 45-degree incline and lie on it chest-down. 
2. Grasp a dumbbell in each hand and draw your shoulder blades back and together as you row the weights to your sides.
3. Aim for 10-15 reps per set.

Pro Tip

Keep your neck neutral to avoid strain.

Variation

This move can also be done isolating one arm at a time. Perform 2-3 sets on one side before alternating to the other.

8. Chinup

How to Do It

1. Hang from a chin-up bar with hands shoulder-width apart using a supinated grip (so, palms facing you). 
2. From the bottom of the movement, pull yourself up until your chin is over the bar.
3. Lower your chin below the bar to complete one rep.

Pro Tip

Avoid lowering yourself at the bottom of the rep so that your arms are fully extended. Keep your elbows slightly bent throughout.

Variation

For prolonged muscle engagement, you can go to the top of the move and hold for at least 3-5 seconds before lowering your chin below the bar again.

9. Upright Row

How to Do It

1. Stand with feet hip-width apart, holding dumbbells or a barbell in front of your body, using an overhand grip. 
2. While keeping the shoulder blades back and chest “proud,” raise weight vertically, lifting elbows to the ceiling. 
3. Lower with control to the start position.
4. That’s 1 rep.

10. Trap-Bar Deadlift

How to Do It

1. Use a trap bar and stand with feet at hip-width apart. 
2. Bend your hips back and grasp the handles. 
3. Keeping your lower back in its natural arch, drive through your heels to stand up straight and extend your hips and knees.
4. Bend your knees and waist as you lower the bar back to start.

Pro Tip

Squeeze your glutes at the top of the lift and keep your neck neutral throughout the move.

Variation

There are numerous variations to the deadlift with different weight. This move can also be done using resistance bands.

11. Alternating Dumbbell Row

How to Do It

1. Bend forward at the hips as you do in the Romanian deadlift, and row one dumbbell to your side. 
2. Lower it and repeat on the other side.

Pro Tip

Keep your neck aligned with your shoulders as you bend forward.

Variation

This is considered a variation of the Romanian deadlift and the incline dumbbell row.

12. Inverted Row

How to Do It

1. Set a barbell in a power rack (or use a Smith machine) at about hip height.  
2. Lie underneath it and grab it with hands about shoulder-width apart with the bottom of your heels on floor. 
3. Hang from the bar so your body forms a straight line. 
4. Squeeze your shoulder blades together and pull yourself up until your back is fully contracted.

Pro Tip

Place the barbell at about four rungs up on a standard machine.

Variation

This move works similarly to the push-up, so you can try those first, if you have any shoulder issues.

13. Snatch-Grip Rack Deadlift

How to Do It

1. Set up as you would to deadlift, only do so in a power rack, resting the bar on the safety rods. 
2. Grasp the bar wide, hands about double shoulder width. 
3. Extend your hips and stand up, pulling the bar to in front of your thighs.

Pro Tip

The resting bar should be at about two inches below your knees before you grab.

Variation

You can start with dumbbells or a kettlebell before moving to a barbell.

14. Cat-Cow

How to Do It

1. Start on all fours with hands beneath shoulders and knees on the ground, to start. 
2. Inhale, dropping your chest as you push your hips and shoulder blades back into cow position. 
3. Lift your chin and chest and gaze forward. 
4. Exhale as you draw your belly button to your spine and round your back toward the ceiling to transition to cat.
5. Alternate on every rep.

15. Swiss Ball Leg Curl

How to Do It

1. Lie on the floor/mat on your back and rest your heels on a Swiss ball. 
2. Brace your abs, keeping your core in a plank position, and drive your heels into the ball to raise your hips off the floor. 
3. Bend your knees and roll the ball toward you. 
4. Keep your hips elevated the entire set.

Pro Tip

Keep your core engaged throughout this move so that your hips don’t dip. Also, be sure to perform this move on a surface that allows the stability ball to move easily but not slip.

Variation

This move is pretty straightforward, though some may prefer to perform it without shoes to get better leverage.

16. Med Ball Slam

How to Do It

1. Stand holding a medicine ball with two hands over your head, feet shoulder-width apart and knees slightly bent. 
2. Slam the ball to the floor and repeat.  

17. Wide-Grip Pullup

How to Do It

1. Grab a pull-up bar with an overhand grip. 
2. Hang from the bar and then pull yourself up until your chin is over it.
3. Lower your chin below the bar to complete one rep.

Pro Tip

Avoid lowering yourself at the bottom of the rep so that your arms are fully extended. Keep your elbows slightly bent throughout.

Variation

For prolonged muscle engagement, you can go to the top of the move and hold for at least 3-5 seconds before lowering your chin below the bar again.

18. Landmine One-Arm Row

How to Do It

1. Place the end of the bar into a corner. 
2. Facing away from the corner, hold the barbell at the opposite end, above where you load the weights, with your right hand. 
3. Stand so your left leg is forward. 
4. Keeping your lower back flat, bend at the hips until your torso is slightly above parallel with  the floor. 
5. Draw your shoulder blade back and row the bar to your ribs.

Pro Tip

Wrap towels around the end of the bar, or put padding the corner, to avoid damaging the wall and floor. 

Variation

This move can be considered a variation of the alternating dumbbell row and the incline dumbbell row.

19. Renegade Row

How to Do It

1. Start in the top position of a pushup with your hands on dumbbells, shoulder-width apart, to start. 
2. Row one dumbbell toward the side of your body while balancing on the opposite hand and feet. 
3. Pause for one second at the top, then return the weight slowly to the start position. 
4. Repeat on the other side, alternating sides on each rep.

20. Towel Cable Row

How to Do It

1. Hook a towel to a cable pulley and stand in front of it. 
2. Set up to do a row, holding an end of the towel in each hand. 
3. Squeeze your shoulder blades together and row the towel to your rib cage.

Pro Tip

Keep your elbows tight to your sides when rowing.

Variation

This move can be done with a resistance band and setting your stance with one foot in front of the other.

21. Rotational Inverted Row

How to Do It

1. Hold the handles of a suspension trainer and lean back with arms extended so that your body is supported by the suspension trainer and only your feet are on the floor. 
2. Brace your core and hold your body in a straight line. Start with your palms facing your feet, and as you row your body up, twist your wrists outward so that your palms face up in the top position.

Pro Tip

The lower you set the handles, the harder the exercise. 

Variation

You can elevate your feet to add difficulty to this move.

22. Burpee

How to Do It

1. Stand with feet outside shoulder-width apart. 
2. Bend down into a squat position and place your hands on the floor. 
3. Thrust your legs behind, you so you end up at the top of a pushup position. 
4. Bring your legs back up so they land outside your hands, and then jump up quickly. That’s one rep.

Pro Tip

Find a rhythm with breathing throughout your reps and focus on maintaining full range of motion each time. It’s paramount to completing a number of reps without overexertion. 

Variation

There aren’t many variations to the burpee outside of breaking the move out into mountain climbers or jump squats.

23. Bird Dog Heavy Row

How to Do It

1. Pick a weight that’s 70 to 80 percent of your typical dumbbell row, to start.
2. Get in bird-dog position, the weight resting on the bench below chest. 
3. Tuck chin, keep back flat, engage core, squeeze glutes, then slowly draw elbow up along rib cage.

24. Pike-Up to Superman

How to Do It

1. Get into push-up position with your toes on an exercise ball. 
2. Bend your hips and roll the ball toward you so your torso becomes vertical. 
3. Roll back so your body is straight again and extend your spine.
4. Roll the ball up your legs so your body forms a straight line with arms extended overhead but hands still on the floor. 
5. You should look like Superman flying downward. That’s one rep. 
6. Pull with your lats to return to the pushup position and begin the next rep.

Pro Tip

Keep your core engaged for the entire rep.

Variation

If it’s too difficult to maneuver the exercise ball during this move, try doing it on an exercise mat first by walking your legs in and out of the pike position.

25. Back Extension

How to Do It

1. Lock your legs into a back extension bench
2. Bend your torso forward so that your hips are bent almost 90 degrees. 
3. Extend your hips so that your body forms a straight line.

Pro Tip

Engage your core when extending your hips back to starting position.

Variation

This move works as an inverted sit-up. It can be done with additional weight if you choose.

26. Seated Cable Row

How to Do It

1. Attach a straight or lat-pulldown bar to the pulley of a seated row station. 
2. Sit on the bench (or floor) with your feet against the foot plate and knees slightly bent. 
3. Keeping your lower back flat, bend forward at the hips to grasp the bar and row it to your sternum. 
4. Extend your arms and feel the stretch in your back before beginning the next rep.

Pro Tip

Squeeze your shoulder blades together at the end of the row position.

Variation

This move can be done with resistance bands by wrapping one end around your toes and rowing the other end with both hands.

27. Bentover Reverse Flye

How to Do It

1. Set up as you did for the neutral-grip row, but with lighter dumbbells. 
2. Raise your arms out to your sides 90 degrees, squeezing your shoulder blades together at the top for a second. 
3. Complete your set and then rest before beginning the next.

Pro Tip

Set a timer for three minutes and perform each set within that time frame.

Variation

This can be a variation of the lying lateral raise, where you lie on a bench at an angle and perform the move.

28. Kettlebell Windmill

How to Do It

1. Stand with feet hip-width apart, toes pointed 45 degrees to the left, kettlebell in right hand, to start. 
2. Press the kettlebell overhead, resting it on your forearm, biceps by ear (left). 
3. Keeping kettlebell overhead and spine straight, hinge into left hip and reach left arm along inside of left leg until fingertips touch foot (right). 
4. Squeeze core and glutes to return to start.
5. That’s 1 rep. Switch sides; repeat.

29. Aquaman

How to Do It

1. Set up as you did for the back extension and then raise your left arm and right leg off the floor. 
2. Hold at the top for a second with both limbs straight and then lower back down. 
3. Repeat with your right arm and left leg. That’s one rep.

Pro Tip

Keep your neck neutral to avoid strain.

Variation

There aren’t a lot of variations to this move outside of actually swimming.

30. Suspension Trainer Chinup

How to Do It

1. Attach a suspension trainer to a sturdy object overhead. 
2. Set the handles less than shoulder-width apart and high enough so that when you hang from them your feet will be off the floor. 
3. Grasp the handles, with palms facing you, and hang. 
4. Pull yourself up until your chin is above your hands. 
5. Begin to lower yourself, moving your elbows away from your body and rotating your palms to face forward. That’s one rep.

Pro Tip

Lower yourself slowly. It should take three to five seconds to come back down.

Variation

If you have wrist issues, you can start with traditional bar pull-ups.

31. Squat

How to Do It

1. Set up in a squat rack or cage. 
2. Grab the bar slightly wider than shoulder-width, basically wide and comfortable. 
3. Retract your shoulder blades and un-rack the bar. 
4. Take one step back with each foot and point toes out at 30 degrees. 
5. Inhale, then bend your hips and knees to lower your body as far as you can without losing the arch in your lower back. 
6. Push your knees outward as you descend. 
7. Drive with your hips to come back up while pushing your knees outward. 

Pro Tip

Keep your neck neutral at all times to maintain proper form, especially during the pause.

Variation

This move can also be done with dumbbells. Rest one on each shoulder and do a rep with elbows pointed up and triceps forward.

32. Suspension Trainer Inverted Row

How to Do It

1. While holding the handles, lean back with arms extended so that your body is supported by the trainer and only your feet are on the floor. 
2. Brace your core and hold your body in a straight line. (The lower you set the handles, the harder the exercise; you can elevate your feet on something to make it even harder.) 
3. With palms facing your feet, row your body up. 

Pro Tip

The lower you set the handles, the harder the exercise. 

Variation

You can elevate your feet to add difficulty.

33. Swiss Ball Reverse Back Extension

How to Do It

1. Lie facedown on the ball and walk your body forward so it supports your hips only, hands on the floor. 
2. Squeeze your glutes and raise your legs behind you until they’re level with your torso.

Pro Tip

Keep your neck neutral.

Variation

You can kick your legs behind you at the top of the extension for additional muscle engagement.

34. Yates Row

How to Do It

1. Hold the bar with an underhand grip at shoulder-width. 
2. Keeping your lower back in its natural arch, bend your hips back and lower your torso to about 60 degrees. 
3. Row the weight to your belly button while keeping your lower back from rounding.

Pro Tip

Use momentum to assist the weight upward during the row instead of using your arms for the pull.

Variation

If you’re concerned about lower back strain, the standing one-arm row or lying incline row will add more support while working the same muscles.

35. Bentover Row to Neck

How to Do It

1. Grasp the bar overhand and bend forward so your torso is parallel to the floor. 
2. Squeeze your shoulder blades together and row the weight to your neck. 

Pro Tip

This is different than a barbell row to your chest, so be sure to use less weight than you would for a barbell row.

Variation

Any standing row exercise will work as a variation to this move. Your choice should depend on how far you want to engage your lats and traps.

36. Dumbbell Row

How to Do It

1. Rest your right knee and right hand on a flat bench and grasp a dumbbell with your left hand, to start. 
2. Let the weight hang straight down. 
3. Retract your shoulder and row the dumbbell up and to your side. Squeeze your shoulder blades at the top and hold for one second. 
4. On the final two sets, choose a heavy weight and “cheat” it up, performing your reps explosively and with loose form. 
5. Complete all reps on one side, then switch. 

37. Y-W-T Holds

How to Do It

1. Lie on belly, limbs outstretched, to start. 
2. Engage core, glutes, and back to lift torso off floor. 
3. Press arms up into a Y shape and hold. 
4. Bend elbows and bring toward rib cage to make a W and hold. 
5. Reach arms out to sides to form a T and hold. 
6. Hold each position for 20 seconds. 

Pro Tip

This three-position flow opens the upper back and aligns the shoulder ball and socket. Really engage and squeeze your muscles so this is an active hold.

38. Sled Pull

How to Do It

1. Facing the sled, pull the straps taut with straight arms. 
2. Slightly bend your knees as you pull the straps in a row movement toward you.
3. If using long slam ropes, pull consistently—hand over hand—until the sled reaches you. If using a short strap, stop once the sled reaches you and step back until the strap is taut again.

39. Lat Pulldown

How to Do It

1. Sit at a lat pulldown station or cable machine fixed with a straight bar. Grab the bar with an overhand grip a little wider than shoulder-width apart, to start. 
2. Begin in a stretched position with arms extended straight. 
3. To begin the movement, draw shoulder blades down and back, then pull your elbows toward your sides as you bring the bar to the top of your chest. 
4. Pause briefly, then reverse the motion to return the bar. 

Pro Tip

Move slow and controlled without using momentum.

40. One-Arm, One-Leg Plank

How to Do It

1. Assume a low plank position with your forearms on the ground, feet flexed, to start.
2. Tuck your chin so your head is in line with your body. 
3. Lift one leg off the ground, then raise the opposite arm. Hold for two seconds. 
4. Switch limbs on each rep.
5. If this is too challenging at first, only elevate one foot off the floor (shown).

Pro Tip

This challenges you to keep your back flat and stabilized. 

41. Lying Lateral Raise

How to Do It

1. Set an adjustable bench to a 30-degree incline and lie on it chest-down with a dumbbell in each hand. 
2. Squeeze your shoulder blades together and raise your arms out 90 degrees to your sides so your palms face down in the top position.

Pro Tip

Keep your neck neutral to avoid strain.

Variation

This move can also be done isolating one arm at a time. Perform 2-3 sets on one side before alternating to the other.

42. Kettlebell Swing

How to Do It

1. Stand with feet shoulder-width apart a foot behind a kettlebell, to start.
2. Grab the handle with an overhand grip and tip the bell back.
3. With straight arms, hike the kettlebell back between your legs.
4. Then, explosively drive through your hips to swing the kettlebell up until your arms are parallel to the floor. 
5. Let momentum bring the weight down as you begin the next rep.

43. One-Leg Romanian Deadlift

How to Do It

1. Stand on one foot with your knee slightly bent, holding dumbbells in each hand, to start. 
2. Hinge forward at the hips, lowering the weights as your non-supporting leg lifts behind you. 
3. Drive through your standing foot and leg to return to the standing position.
4. Complete all reps on one side, then switch.

44. Hang Clean

How to Do It

1. Start by holding the bar against your body with your hands at shoulder-width on the bar. 
2. Keeping your back in its natural curve, bend your hips and knees (as you would in a squat), lowering the bar to just above your knees. 
3. Explosively extend your hips as if jumping, while at the same time shrugging your shoulders and pulling the bar straight up in front of your torso. 
4. As the bar reaches chest level, bend your elbows and flip your wrists to catch the bar at shoulder level.

Pro Tip

Bend your hips and knees as you catch the bar to absorb the impact.

Variation

This move can also be done with dumbbells. Rest one on each shoulder and do a rep with elbows pointed up and triceps forward.

45. Medicine Ball Rotational Throw

How to Do It

1. Stand perpendicular to a brick or concrete wall with feet shoulder-width apart, holding a medicine ball with both hands. 
2. Rotate your shoulders, hips, and torso away from the wall, taking the ball behind your outer hip. 
3. Turn your hip back to the wall and rotate the rest of your body, throwing the ball to the wall. 
4. Complete all reps on one side, then switch. 

Pro Tip

This rotational movement provides many benefits, including adding strength and flexibility to the back. Draw as much force as you can through your entire body.

46. Farmer’s Carry

How to Do It

1. Stand between a pair of dumbbells or kettlebells, to start.
2. Squat down—without bending at the back—to lift the weights. 
3. Stand tall, squeezing your shoulders down your back, and take short steps down the length of the room. 
4. Go for time or distance.

47. Superman

How to Do It

1. Raise your hands and legs off the floor (and hold them straight) so that only your hips remain in contact with it. 
2. Contract your back as if you were trying to touch your heels and elbows to the ceiling and hold for 2-3 seconds. 
3. Lower your arms and legs back down to complete one rep.

Pro Tip

Keep your neck neutral to avoid strain.

Variation

This move is pretty straight-forward. But you can start with the aquaman and work your way here.

48. T-Spine Rotation

How to Do It

1. Start on hands and knees, right hand cupping right ear, to start.
2. Rotate torso so right elbow reaches toward left hand, then reverse until elbow points toward ceiling. 
3. Do this for 2 minutes, switching sides halfway through.

49. Reverse Cable Flye

How to Do It

1. Stand facing a cable pulley machine set high, so handles are at eye level, to start. 
2. Set to medium resistance (around 50 to 80 pounds). 
3. Grab right handle in left hand and left handle in right, slight bend in arms, and start with knuckles close to each other. 
4. Raise arms to the sides, until fists are in line with chest. 
5. Hold for 3 seconds and reverse to start for 1 rep.

50. Back Extension (Cobra)

How to Do It

1. Lie facedown on the floor with hands by your sides, to start. 
2. Raise your torso off the floor as high as you can and hold for a second at the top. 
3. If you have a back extension bench, perform back extensions instead.