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)

  1. Wide Grip Pull-Up
  2. Natural Grip Pull-Up (Neutral Grip Pull-Up)
  3. Chin-Up (Underhand Grip)
  4. Wide Grip Lat Pulldown
  5. Natural Grip Lat Pulldown (Neutral Grip)
  6. Half Kneeling 1-Arm Lat Pulldown
  1. Cross Body Lat Pulldown
  2. Cable Lat Pull Over
  3. DB Lat Pull Over

Horizontal Pulling (Rows) for Thickness

  1. Barbell Row
  1. Yates Row (Underhand Barbell Row)
  2. Pendlay Row
  3. Deficit Pendlay Row
  4. Meadows Row (1-Arm Barbell Row Variation)