The best back exercises can be broken into different movement patterns. Row movements (dumbbell row, barbell bent over row), pull movements (lat pull downs, seated cable row, pull ups, and dumbbell pullovers), and hyperextension movements (supermans).

It's a staple of the best back workouts for men, but make no mistake, it's great for back workouts for women, as well. Bent-over row variations for back growth: Overhand grip bent-over rows Underhand grip bent-over rows Pendlay rows (each rep starts from the floor) Bent-over dumbbell or kettlebell rows