Below is a general categorization of the listed back exercises by their primary emphasis—whether that’s on the lats (vertical pulling), upper/mid-back (horizontal pulling), or lower back/erectors. Each exercise is given a subjective efficiency rating from 1 to 5 based on common consensus, biomechanical effectiveness, and feedback from strength training communities. Keep in mind these ratings can vary depending on individual biomechanics and equipment availability.
Vertical Pulling (Primarily Lats)
- Wide Grip Pull-Up
- Main Target: Lats (focus on width)
- Efficiency Rating: 5/5 (A gold standard bodyweight lat builder)
- Reference:
- Natural Grip Pull-Up (Neutral Grip Pull-Up)
- Main Target: Lats (joint-friendly hand position)
- Efficiency Rating: 5/5 (Excellent balance between lat engagement and elbow comfort)
- Chin-Up (Underhand Grip)
- Main Target: Lats & Biceps
- Efficiency Rating: 4/5 (Great compound move, slightly more biceps involvement)
- Wide Grip Lat Pulldown
- Main Target: Lats (mimics wide pull-ups)
- Efficiency Rating: 4/5 (Highly effective machine alternative to pull-ups)
- Natural Grip Lat Pulldown (Neutral Grip)
- Main Target: Lats (friendly on wrists and elbows)
- Efficiency Rating: 4/5 (Good lat recruitment with added comfort)
- Reference:
- Half Kneeling 1-Arm Lat Pulldown
- Main Target: Lats (unilateral focus)
- Efficiency Rating: 4/5 (Excellent for correcting imbalances and improving mind-muscle connection)
- Cross Body Lat Pulldown
- Main Target: Lower Lats (unilateral emphasis)
- Efficiency Rating: 4/5 (Unique angle to isolate and engage hard-to-hit fibers)
- Cable Lat Pull Over
- Main Target: Lats (isolation movement)
- Efficiency Rating: 4/5 (Great for continuous tension and lat-focused finishing work)
- DB Lat Pull Over
- Main Target: Lats & Chest Synergy
- Efficiency Rating: 3/5 (Good stretch on lats, but involves chest; technique-sensitive)
Horizontal Pulling (Rows) for Thickness
- Barbell Row
- Main Target: Lats, Rhomboids, Mid-Back
- Efficiency Rating: 5/5 (A foundational back thickness builder)
- Yates Row (Underhand Barbell Row)
- Main Target: Lower Lats, Mid-Back
- Efficiency Rating: 4/5 (Strong emphasis on lower lats and easy to progress)
- Pendlay Row
- Main Target: Lats, Rhomboids (explosive floor pull)
- Efficiency Rating: 5/5 (Great for strength and power, strict form enforcer)
- Reference:
- Deficit Pendlay Row
- Main Target: Lats, Rhomboids (increased ROM)
- Efficiency Rating: 4/5 (Adds depth and challenge, good for advanced lifters)
- Meadows Row (1-Arm Barbell Row Variation)
- Main Target: Lats (particularly lower portion), Mid-Back
- Efficiency Rating: 4/5 (Unique angle, excellent for unilateral development)