The dumbbell single-arm row trains the muscles of the mid-back and lats, along with the rear of the shoulder. Because you work one side at a time, it is easier to keep the torso still and feel the back doing the work.

The dumbbell chest-supported row trains the mid-back and lats with your chest resting on an incline bench. The bench takes the lower back out of the equation so you can focus on a clean pull.

The dumbbell bent-over row trains both sides of the mid-back and lats at the same time. Your hamstrings and core work to hold the hinge position while the back pulls.

The cable straight-arm pulldown isolates the lats with the arms staying mostly straight. It is an excellent way to feel the back working without a lot of biceps involvement.

The cable seated row trains the mid-back and lats with constant tension from the cable. Sitting gives you a stable base so you can focus on pulling the handles toward your body.

The cable lat pulldown trains the lats — the large muscles along the sides of your back that help you pull your arms down toward your body. The upper back and biceps assist.