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5 most effective back isolation exercises

Pull-ups target the upper back and lats, enhancing width and strength. Chin-ups target the lats, biceps, and upper back for enhanced muscle growth. Seated rows target mid-back muscles, emphasising rhomboids, traps, and lats. Single-arm dumbbell rows focus on lats, rhomboids, and traps with unilateral movement. Lat pulldowns simulate pull-ups, isolating lats and upper back muscles, adjustable resistance helps in controlled, effective muscle engagement.