The 30 Best Back Exercises For Bigger, Stronger And Pain-Free Back

How many times a week do you train your chest or arms, and how many different exercises do you use? If you have to stop and think about the answer, it’s probably often and a lot!

But what about your back? Do you train it with the same volume and variety?

Sadly, a lot of exercisers are guilty of focusing on their mirror muscles, i.e., those on the front of their body. As far as they’re concerned, what’s out of sight is out of mind. However, this mistake will severely compromise aesthetics and function and can even lead to back pain and injury.

We want to redress this imbalance and encourage everyone to pay as much attention to their back muscles as they do those they can see in the mirror. After all, a strong, broad, muscular back is truly a thing of beauty.

In this article, we reveal the best back exercises for building muscle and strength and share some tried-and-tested back-building strategies and tips.

The Best Back Exercises for Strength and Muscle Gain

Are you looking for the best exercises to build a stronger, more muscular back? Well, look no further! Here are over 30 fantastic back builders to try.

30 Best Back Exercises

Chin-up
Pull-up
Lat Pulldown
Straight Arm Pulldown
Barbell Bent-Over Row
Dumbbell Chest-Supported Row
One-Arm Dumbbell Row
Face Pull
Inverted Row
TRX Suspension Row
One-Arm Landmine Row
Kroc Row
Meadows Row
Yates Rows
Pendlay Row
Renegade Row
T-Bar Row
Seated Cable Row
Prone Back Extension (floor)
Back Hyperextension (bench)
Conventional Deadlift
Trap-Bar Deadlift
Romanian Deadlift
Rack Pull
Dumbbell Shrugs
Power Clean
High Pull from Hang
Farmer’s Carry
Kettlebell Swings
Bird-Dog

About the Experts

This article is by Patrick Dale, Fitness Volt’s Training Editor. He brings years of personal training experience and has served as an ex-Marine. He’s also known for writing books like “No Gym? No Problem!”. The information in this article has been reviewed and approved by Tom Miller, CSCS, who is a content expert at Fitness Volt and holds the respected Certified Strength and Conditioning Specialist certification.

1. Chin-up

Muscles worked: Latissimus dorsi, trapezius, rhomboids, deltoids, biceps.

A lot of exercisers shy away from chin-ups and pull-ups because they view bodyweight exercises as in some way inferior to things like lat pulldowns and rows. This is a mistake. In fact, chin-ups are one of the best exercises you can do for both your back and your biceps. Not being able to do chin-ups suggests you are weak, overweight, or both.

Steps:

Hang from a straight bar using an underhand, slightly narrower than shoulder-width grip. Brace your abs and pull your shoulders down and back.
Without kicking or swinging, bend your arms and pull your upper chest up to the bar. Drive your elbows back and down to maximize back engagement.
Lower yourself back down under control and repeat.

Tips:

Use a neutral grip to hit the middle of your upper back more.
Wear a weighted vest to make this exercise more challenging.
Chalk your hands to reinforce your grip and prevent slipping.

2. Pull-up

Muscles worked: Latissimus dorsi, trapezius, rhomboids, deltoids, biceps.

While chin-ups and pull-ups are similar, they actually work your back somewhat differently. Where chin-ups mostly involve shoulder extension, pull-ups involve more shoulder adduction. These movements are both functions of the lats, but they hit them from different angles. As such, both exercises deserve a place in your back workouts.

Steps:

Hang from an overhead bar using an overhand, slightly wider than shoulder-width grip. Brace your core and pull your shoulders back and down.
Without kicking, bend your arms and pull your chin up and over the bar.
Lower yourself down smoothly and repeat.

Tips:

Use a wider grip to increase teres major and upper lat engagement.
Pause at the bottom and top of each rep to increase muscle engagement.
Attach a weight to your waist to make this exercise more challenging.

Can’t decide between chin-ups and pull-ups? Check out this guide to their differences and benefits.

3. Lat Pulldown

Muscles worked: Latissimus dorsi, trapezius, rhomboids, deltoids, biceps.

Lat pulldowns are probably the world’s favorite upper back exercise. After all, they’re more accessible (or easier!) than pull-ups and chin-ups, and there are several variations you can use to hit various upper back muscles. Whether you are a beginner looking to start training your back or an experienced lifter wanting to add variety to your workouts, lat pulldowns can help.

Steps:

Choose your bar and grip and attach it to your lat pulldown machine. Grab the handle and sit down so your thighs are under the leg restraint. Lean back slightly, lift your chest, and pull your shoulders down and back. Brace your abs.
Leading with your elbows, bend your arms and pull the handle down to your upper chest. The actual range of motion will depend on the handle being used.
Smoothly extend your arms and repeat.

Tips:

Use wrist straps to reinforce your grip if necessary.
Keep your torso stationary. Do not use your lower back to help you lift the weight.
Vary your workouts by using a wide, medium, narrow, underhand, or neutral grip. In general, the wider the grip, the more upper-lat engagement you’ll experience. In contrast, narrower and underhand grips tend to hit your lower lats a little more.

Learn more about how lat pulldown grip widths affect your back in this detailed guide.

4. Straight Arm Pulldown

Muscles worked: Latissimus dorsi, trapezius, rhomboids, deltoids, core.

Most back exercises are compound in nature. This means they use multiple joints, typically the shoulders and elbows. Straight arm pulldowns are one of just a couple of lat isolation exercises where movement occurs at one joint only. Use this exercise to supplement your compound back-building exercises.

Steps:

Attach a straight bar to an overhead cable machine. Grip the handle with a slightly wider than shoulder-width overhand grip. Brace your core and pull your shoulders back and down.
With straight arms, push the bar down through an arc to touch your upper thighs.
Raise your arms and repeat.

Tips:

Do not bend your elbows, as doing so will take tension off the working muscles.
Keep your core braced throughout, taking care not to hyperextend your spine.
Use a thumbless or false grip to maximize lat engagement.

5. Barbell Bent-Over Row

Muscles worked: Latissimus dorsi, trapezius, rhomboids, deltoids, biceps, erector spinae, core.

Some personal trainers and fitness influencers prefer to avoid the bent-over barbell row, saying that it’s a dangerous exercise. While the bent-over row does put some stress on your lower back, providing you do the exercise correctly, that stress will actually increase your lower back strength. So, don’t dismiss an exercise because it’s hard. Instead, learn to do it correctly and with an appropriate amount of weight!

Steps:

Hold a barbell with an overhand, slightly wider than shoulder-width grip. Stand with your feet about shoulder-width apart, knees slightly bent. Brace your core.
Hinging from the hips, lean forward until your upper body is just above parallel to the floor. Let your arms hang down from your shoulders.
Without rounding your lower back or jerking with your legs, bend your elbows and pull the bar up and into your midsection.
Extend your arms and repeat.

Tips:

You can also do this exercise with dumbbells instead of a barbell.
Use a narrower, underhand grip if preferred.
Hit your upper back more by using a wide grip and pulling the bar into your chest.

6. Dumbbell Chest-Supported Row

Muscles worked: Latissimus dorsi, trapezius, rhomboids, deltoids, biceps.

Because of the work put on your lower back during bent-over rows, there will be times when you need a more low-back-friendly exercise, even if it’s just because your spinal erectors are tired. This chest-supported variation takes all the work away from your lower back, leaving you free to focus on pushing your lats to their limit.

Steps:

Adjust an incline bench to around 30 degrees.
Lie face down on the bench and hold a dumbbell in each hand. Let your arms hang down from your shoulders. Pull your shoulders down and back.
Leading with your elbows, bend your arms and pull the weights up and into your lower ribs.
Extend your arms and repeat.

Tips:

You can also do this exercise with a barbell if preferred.
Raise your bench to ensure you can use a full range of motion.
Do this exercise on a flat bench to hit your back from a different angle. This is called a seal row.

7. One-Arm Dumbbell Row

Muscles worked: Latissimus dorsi, trapezius, rhomboids, deltoids, biceps, core.

The single-arm dumbbell row is a classic back exercise. Working one arm at a time means you can identify and fix any left-to-right strength imbalances and use your free arm to support your lower back. As such, this is a very safe and effective move for building a stronger, more muscular back.

Steps:

Hold a dumbbell in one hand and stand a couple of feet from a flat, sturdy bench. Brace your core, pull your shoulder back and down, and bend your knees slightly.
Lean forward and place your free hand on the bench. Make sure your back is flat and not rounded. Let your arm hang down from your shoulder, palm turned inward.
Leading with your elbow, bend your arm and pull the dumbbell up and into your lower ribs.
Extend your arm and repeat.
Do the same number of reps on both sides.

Tips:

You can also do this exercise with one knee resting on your bench. However, this reduces stability and could lead to twisting your hips or shoulders.
Drive your elbow back, keeping it close to your ribs, to maximize lat engagement.
You can also do this exercise with a kettlebell.

8. Face Pull

Muscles worked: Trapezius, rhomboids, posterior deltoids, biceps.

Face pulls are one of the best upper back exercises for improved posture. This move should be compulsory for everyone who lifts! The face pull is so-called because you pull the handles into either side of your head; it’s got nothing to do with your expression! Do this exercise to rebalance your shoulders and undo your desk slouch.

Steps:

Attach a rope handle to a head-high cable machine. Take one end of the handle in each hand and step back into a staggered stance for balance.
Extend your arms out at shoulder height. Brace your core, and pull your shoulders down and back.
Leading with your elbows, bend your arms and pull your hands into either side of your head. Imagine you are trying to put your thumbs in your ears. Shrug your shoulders back and together.
Extend your arms and repeat.

Watch Enrique Santatecla, perform the face pull exercise:

Tips:

You can also do this exercise with a resistance band attached to a suitable anchor, e.g., a post or pillar.
Lead with your elbows, and keep your wrists straight throughout.
You can also do this exercise in a half-kneeling position to stop you from inadvertently using your legs for assistance.

9. Inverted Row

Muscles worked: Latissimus dorsi, trapezius, rhomboids, deltoids, biceps, erector spinae, core.

Many people think that pull-ups and chin-ups are the only bodyweight back exercises. Well, those people are wrong! Inverted rows, also known as incline rows and Australian pull-ups, are a highly effective back exercise you can do from a much lower horizontal bar, such as a Smith machine or squat rack. With your feet on the floor, this exercise is considerably easier than pull-ups and chin-ups, making it ideal for beginners and heavier exercisers.

Steps:

Set a sturdy horizontal bar to about waist height and sit below it. Hold the bar with an overhand, slightly wider than shoulder-width grip. Straighten your legs, lean back, and hang from straight arms. Your feet, hips, and shoulders should form a line.
Bend your elbows and pull your chest up to the bar. Squeeze your shoulders down and back throughout.
Extend your arms and repeat.

Tips:

Raise the bar to make this exercise easier – there will be less weight on your arms. Alternatively, you can bend your legs to shorten the lever.
Wear a weighted vest to make this movement more challenging.
Place your feet on a raised platform such as a bench or plyo box to put more weight through your arms and make the exercise more demanding.

10. TRX Suspension Row

Muscles worked: Latissimus dorsi, trapezius, rhomboids, deltoids, biceps, erector spinae, core.

While inverted rows are an excellent exercise, they may not be practical if you work out at home. After all, not everyone has the space for a squat rack or Smith machine in their spare room or garage gym! The good news is you can still do bodyweight rows at home by using a TRX or similar suspension trainer. These devices are light, portable, reasonably cheap, and incredibly versatile.

Steps:

Adjust the straps of your TRX to about waist height and sit below them. Hold a handle in each hand. Straighten your legs, lean back, and hang from straight arms. Your feet, hips, and shoulders should form a line.
Bend your elbows and pull your shoulders to the handles. Squeeze your shoulders down and back throughout.
Extend your arms and repeat.

Tips:

Lengthen the straps to make this exercise harder, or shorten them to make it easier.
Advanced exercisers can do TRX rows using one arm at a time.
You can also do this exercise using gymnastic rings.

11. One-Arm Landmine Row

Muscles worked: Latissimus dorsi, trapezius, rhomboids, deltoids, biceps, core.

A landmine is a device that anchors one end of an Olympic barbell to the floor and acts as a hinge. You can use landmines for a huge range of exercises, including some excellent back builders. Our first back exercise with this versatile piece of training equipment is the one-arm landmine row. But stay tuned because we’ve got more to share later on!

Steps:

Load your landmine bar and stand side-on to the open/free end.
Hinge forward from your hips and grip the bar with your nearest hand. Brace your core and pull your shoulders back and down.
Without rounding your lower back, bend your elbow and pull the bar up into your ribs.
Extend your arm and repeat.
Switch arms and do the same number of reps on the opposite side.

Tips:

Do not round your lower back, as doing so can result in injury.
Hold the revolving bar sleeve to make this exercise more challenging and grip-centric.
No landmine? No problem! Just wedge the end of your bar into a corner or against the bottom of a squat rack. Wrap the end of your bar in a towel or cap it with a split tennis ball to avoid damaging the bar and whatever you wedge it against.

12. Kroc Row

Muscles worked: Latissimus dorsi, trapezius, rhomboids, deltoids, biceps, core, forearms.

Kroc rows are a variation of single-arm dumbbell rows. Named after bodybuilder and powerlifter Janae Marie Kroc, this exercise involves lifting heavy weights for high reps to build muscle size and strength. Unlike regular dumbbell rows, Kroc rows involve both the legs and the lower back, so you can do high reps with hefty weights. This is NOT a strict row. However, the combination of intensity and volume creates a lot of mechanical and metabolic stress, which is what makes them so effective.

Steps:

Hold a heavy dumbbell in one hand and stand with your feet about shoulder-width apart and one foot in front of the other.
Lean forward and place your supporting hand on a stable bench, dumbbell rack, or similar. Your shoulders should be above your hips.
Brace your core and pull your shoulders down and back.
Pull the dumbbell up and into the side of your abdomen by initiating the movement with your legs and hips. Shrug your shoulder back to maximally contract your upper back.
Lower the weight, allowing your shoulder to flex forward at the bottom of each rep. Do not round your lower back.
Explode up again and repeat, trying not to pause between reps.
Aim for 15-20 reps per set.

Tips:

Use straps to ensure your hands don’t fail before your back.
While your form should be explosive, you should still avoid rounding your lower back, especially as the heavy weights involved already make this a high-risk exercise.
One set per side is usually sufficient for this exercise. If you feel you can do more, you probably didn’t go heavy enough or push close enough to failure.

13. Meadows Row

Muscles worked: Latissimus dorsi, trapezius, rhomboids, deltoids, biceps, core, forearms.

The Meadows row is named after competitive bodybuilder and influential physique coach John “Mountain Dog” Meadows, who is sadly deceased. Meadows was something of an exercise science genius and was always looking for new ways to make bodybuilding training more effective. This is his take on the one-arm row.

Steps:

Stand side-on to the end of a T-bar row machine or a landmine bar.
Adopt a staggered stance so your foot closest to the bar is placed to the rear.
Hinge forward and hold the end of the bar with an overhand grip. Yes, this IS the thick end where the plates are loaded.
Make sure your lower back is neutral. Brace your abs.
Raise your hip that’s closest to the bar to put a stretch in your lat. This is the key to effective Meadows rows.
Bend your arm and lift the weight, driving your elbow out and back to maximize lat engagement. Continue pulling until your elbow is behind your torso.
Lower the weight down and repeat for the prescribed number of reps.

Tips:

Wear a weightlifting beltto support and protect your lower back.
Start and finish each rep with the weight resting on the floor, or avoid touching down between reps. Try both options to see which you prefer.
Use small diameter plates so you can use the largest possible range of motion.

14. Yates Rows

Yates rows are named after legendary bodybuilder Dorian “The Shadow” Yates. Famous for his ultra-intense “blood and guts” training and his massive back, Yates won the Mr. Olympia six times, from 1992 to 1997 inclusive. This exercise is how Yates preferred to do bent-over barbell rows, which he stated was safer and more effective than the traditional method.

Muscles worked: Latissimus dorsi, trapezius, rhomboids, deltoids, biceps, erector spinae, core, forearms.

Steps:

Hold a barbell with a shoulder-width underhand grip. Bend your knees slightly, brace your core, and pull your shoulders down and back.
Hinge forward about 30 degrees, so half as far as conventional bent-over rows.
Leading with your elbows, bend your arms and pull the bar into your abdomen.
Extend your arms and repeat.

Tips:

Use straps to reinforce your grip and a belt to support your back if lifting heavy weights.
You can also do this exercise with an overhand grip. However, you’ll be weaker in this position.
Lead with your elbows and keep your arms close to your sides to make this exercise as effective as possible.

15. Pendlay Row

Muscles worked: Latissimus dorsi, trapezius, rhomboids, deltoids, biceps, erector spinae, core, forearms.

Pendlay rows are named after American powerlifting and weightlifting coach Glen Pendlay. This exercise is also known as dead stop rows, as each rep starts and ends with the weight resting on the floor. This short pause between efforts helps save your back, core, and grip so you can use more weight and build more muscle and strength.

Steps:

Place your barbell on the floor and stand behind it with your feet about hip to shoulder-width apart, toes under the bar.
Bend your knees slightly, hinge forward from the hips, and bend over until your upper body is parallel to the floor.
Grab the barbell with an overhand, slightly wider than shoulder-width grip.
Brace your core, pull your shoulders down and back, and pull the bar up into your abdomen.
Lower the barbell back down to the floor and allow it to settle. Reset your core and repeat.

Watch Enrique Santatecla from Fitness Volt demonstrate the correct pendlay rows below:

Tips:

You can also do this exercise with a dumbbell or kettlebell, working one arm at a time.
Keep your upper arms tucked in close to your sides. Your upper body should remain stationary throughout.
Do not bounce the bar off the floor. It should come to a dead stop between reps.

16. Renegade Row

Muscles worked: Latissimus dorsi, trapezius, rhomboids, deltoids, biceps, erector spinae, core.

Renegade rows were popularized by football strength and conditioning expert John Davies. Named after his training company, Renegade Training, this unique back exercise works your core as hard as your lats, traps, and rhomboids. This is a very challenging exercise, so start light and, even then, prepare to be humbled!

Steps:

Hold a dumbbell in each hand, squat down, place the weights on the floor, and walk your feet out and back into the push-up position. Brace your core.
Without twisting or raising your hips, bend one arm and row the weight into your side.
Place the weight back on the floor, swap sides, and repeat.
Alternate arms for the prescribed number of reps.

Tips:

Use hex dumbbells if available, as round weights tend to roll, making the exercise even harder.
Do a push-up between rows for a complete upper-body and core workout.
Bend your legs and rest your knees on the floor to make this exercise more manageable.

17. T-Bar Row

Muscles worked: Latissimus dorsi, trapezius, rhomboids, deltoids, biceps, erector spinae, core.

The T-bar row is a classic bodybuilding exercise. It’s slightly more forgiving than conventional bent-over rows, as it puts your upper body in a more favorable position. With various grip options, there are several ways to do this exercise, ensuring your workouts are never boring and that you can hit your back from a range of angles.

Steps:

Stand astride the T-row bar with your feet about shoulder-width apart. Bend your knees slightly, brace your core, and lean forward to grab your chosen handles.
Keeping your back slightly arched, bend your arms and pull the handle up to your abdomen or chest.
Extend your arms and repeat.

Tips:

Avoid using your legs and lower back to help you lift the weight, as doing so takes tension away from the target muscles and increases your risk of injury.
Use a wide grip to hit your mid-back more and a close grip for your lats.
No T-bar row at your gym? Use a landmine instead.

18. Seated Cable Row

Muscles worked: Latissimus dorsi, trapezius, rhomboids, deltoids, biceps, erector spinae, core.

If bent-over and T-bar rows are a little too hard on your lower back, there are always seated cable rows. This exercise is significantly more lower back-friendly but works all of the same muscles. For this reason, seated cable rows are a popular gym exercise with beginners and more experienced lifters alike.

Steps:

Attach your chosen handle to a low pulley machine. Sit on the bench with your legs outstretched, knees slightly bent. Grip the handle, sit up straight, brace your core, and pull your shoulders back and down.
Without using your lower back or legs for help, bend your arms and pull the handle into your midsection.
Smoothly extend your arms and repeat.

Watch our training coach Enrique Santatecla demonstrate the correct seated cable row below:

Tips:

You can do this exercise with a wide overhand grip to hit your mid-back or a narrow or underhand grip to work your lats. Alternatively, use a neutral grip if preferred.
Increase your range of motion slightly by leaning forward from your hips. However, do not round your lower back.
No cable machine? No problem! You can also do this exercise with a resistance band attached to a suitable low anchor.

19. Prone Back Extension (floor)

Muscles worked: Erector spinae.

A lot of exercisers neglect their lower backs – don’t be one of them. A strong lower back is more resistant to strain and injury and less prone to pain. In addition, a stronger lower back will boost your ability to perform almost every physically demanding task, both in and out of the gym. In short, train your lower back – your body will thank you!

Steps:

Lie on your front with your legs straight and arms by your sides. Rest your forehead on the floor to ensure your neck is neutral. Pull your shoulders down and back, and brace your core.
Using your back and not your arms, lift your head, chest, and shoulders a few inches off the floor. Take care not to hyperextend and strain your spine.
Return to the starting position and repeat.

Tips:

Place a cushion, folded towel, or foam pad under your hips for comfort.
Put your hands on your temples to make this exercise a little more challenging.
Anchor your feet for stability if necessary.

20. Back Hyperextension (bench)

Muscles worked: Erector spinae, gluteus maximus, hamstrings.

While prone back extensions are an effective exercise, the range of motion is very small and doesn’t really mimic how your back often has to work in real life. Back hyperextensions take your spine through a far larger range of motion and work your back muscles with your hips. As such, this is a far more functional and demanding back exercise.

Steps:

Mount the back-hyperextension bench and place your feet on the footrests and your hips on the leg pads. Bend your knees slightly. Clasp your hands behind your back.
Hinging from the hips, lean as far forward as your flexibility allows. Allow your lower back to round slightly.
Push your hips into the leg pad and lift yourself back up until your body is straight.
Continue for the desired number of reps.

Tips:

Hold a weight in your hands to make this exercise more challenging.
You can also do this exercise using one leg at a time to increase glute and hamstring engagement.
Avoid coming up so far that you hyperextend your spine. This won’t make the exercise any more effective but could lead to injury.

21. Conventional Deadlift

Muscles worked: Latissimus dorsi, erector spinae, trapezius, rhomboids, deltoids, gluteus maximus, hamstrings.

If you only have time for one back exercise, the conventional deadlift should be it. No other move works more back muscles, making it the most efficient way to build a stronger, more muscular back. However, the deadlift is also a technically demanding exercise, so make sure your form is good before adding a lot of weight.

Steps:

Place a loaded barbell on the floor. Ideally, the bar should be mid-shin height. Stand behind the bar with your toes underneath. Your feet should be about hip to shoulder-width apart.
Squat down and grab the bar with an overhand or mixed shoulder-width grip.
Straighten your arms, drop your hips, lift your chest, brace your core, and pull your shoulders back and down.
Drive your feet into the floor and stand up. Take care not to round your lower back or lean back at the top.
Push your hips back, bend your knees, and lower the weight back to the floor.
Allow the weight to settle, reset your core and grip, and repeat.

Enrique Santatecla, perform the barbell deadlift correctly in the video below:

Tips:

Deadlift barefooted for greater stability.
Use chalk to stop your hands from slipping.
If you are a mixed grip, make sure you switch your hands around set-by-set to avoid muscle imbalances.

22. Trap-Bar Deadlift

Muscles worked: Latissimus dorsi, erector spinae, trapezius, rhomboids, deltoids, quadriceps, gluteus maximus, hamstrings.

While conventional deadlifts are an excellent exercise, having the weight in front of your legs means your lower back has a lot of work to do. This may be an issue for some people, especially those with low back problems. Trap-bar deadlifts put the weight next to your feet, which takes a lot of stress off your lower back. As such, this is a far more lower back-friendly exercise.

Steps:

Load your trap bar with weights. Ideally, the handles should be level with your mid-shins.
Stand in the center of the bar with your feet between shoulder and hip-width apart.
Squat down and grip the handles with your palms facing inward.
Straighten your arms, drop your hips, lift your chest, brace your core, and pull your shoulders down and back.
Drive your feet into the floor and stand up. Do not lean back at the top of your rep.
Reverse the movement and lower the bar back to the floor.
Let the weight settle, reset your core and grip, and repeat.

Tips:

No trap bar? Replicate this exercise with a pair of dumbbells or kettlebells.
Use chalk to stop your hands from slipping.
Do not round your lower back, as doing so can result in severe injury.

23. Romanian Deadlift

Muscles worked: Latissimus dorsi, erector spinae, trapezius, rhomboids, deltoids, gluteus maximus, hamstrings.

The Romanian deadlift is an exercise usually performed during leg workouts. However, it’s also a very effective back builder, hence its inclusion in this list. It’s easier to learn than conventional and more accessible than trap-bar deadlifts. This is a potent exercise that deserves a place in almost every workout, irrespective of what you are training for.

Steps:

Stand with your feet about hip-width apart, knees slightly bent. Hold a barbell in front of your thighs using an overhand, shoulder-width grip. Brace your core and pull your shoulders back and down.
Hinging from your hips, lean forward and lower the bar down the front of your legs. Descend until you feel a stretch in your hamstrings.
Drive your hips forward and stand up, taking care not to lean back at the top of your rep.
Continue for the prescribed number of reps.

Tips:

Use straps, chalk, or an alternating grip if lifting heavy weights.
You can also do this exercise with a trap bar or dumbbells.
Do 1-leg Romanian deadlifts to improve your balance as well as your back strength.

24. Rack Pull

Muscles worked: Latissimus dorsi, erector spinae, trapezius, rhomboids, deltoids, gluteus maximus, hamstrings.

Some lifters find it awkward to deadlift weights from the floor. For tall people and those with short arms or poor flexibility, bending down to reach the floor places their spines in a compromised (rounded) position. Rack pulls involve deadlifting from a higher starting position, making them easier on your lower back. However, they are still an effective back builder.

Steps:

Place your bar on a power rack set to about knee height. Stand behind the bar and grip it with a mixed or overhand shoulder-width grip.
Straighten your arms, brace your core, and pull your shoulders down and back.
Drive your feet into the floor, push your hips forward, and stand up. Take care not to round your lower back or lean backward at the top of your rep.
Return to the starting position and repeat.

Tips:

Raise or lower the bar according to your flexibility.
Rest your weights on blocks if you don’t have access to an adjustable power rack.
Most lifters find they can handle more weight for rack pulls compared with conventional deadlifts.

25. Dumbbell Shrugs

Muscles worked: Trapezius.

While the traps are involved in almost every back exercise, dumbbell shrugs work it in isolation. Not all exercisers need to do shrugs, as not everyone wants towering traps and a thick neck. But, if you want to get “yoked,” dumbbell shrugs are the exercise you need to do.

Steps:

Stand with your feet about shoulder-width apart, knees slightly bent. Hold a dumbbell in each hand, arms by your sides. Brace your core, and pull your shoulders back and down.
Keeping your arms straight, shrug your shoulders up as high as you can. Try to touch your ears!
Lower your shoulders and repeat.

Tips:

You can also do this exercise with a barbell, trap bar, or on a Smith machine.
Do not roll your shoulders backward. This common mistake takes stress off the target muscles, rendering the exercise less effective.
Lean forward slightly from your hips to engage your mid-traps more. However, do not round your lower back.

26. Power Clean

Muscles worked: Latissimus dorsi, erector spinae, trapezius, rhomboids, deltoids, gluteus maximus, hamstrings, biceps.

The power clean is an explosive full-body exercise that also provides your back with a great workout. While it is a simplified version of the Olympic squat clean, this is still a technically demanding exercise that is not ideal for beginners. Only attempt this exercise after mastering the deadlift.

Steps:

Place your barbell on the floor. Ideally, it should be around mid-shin height.
Stand behind the bar with your toes underneath. Squat down and grab the bar with an overhand, shoulder-width grip.
Straighten your elbows, drop your hips, brace your core, and pull your shoulders back and down.
Drive your feet into the floor and explosively stand up.
As the bar passes your knees, pull it up the front of your body to your shoulders.
Drive your elbows forward and under the bar to catch it across the front of your shoulders.
Bend your knees slightly to absorb the impact from the bar.
Lower the weight back to the floor and repeat.

Tips:

Increase back muscle engagement by starting each rep with the bar in front of your thighs. This is called the hang position.
You can also do power cleans with dumbbells or kettlebells.
Wear wrist straps for extra joint support.

27. High Pull from Hang

Muscles worked: Latissimus dorsi, erector spinae, trapezius, rhomboids, deltoids, gluteus maximus, hamstrings, biceps.

Where the power clean is a simplified version of the Olympic squat clean, the high pull is a simplified version of the power clean! This stripped-down exercise is akin to doing an upright row combined with a deadlift. As such, it’s easier to learn but still an effective upper and lower back exercise.

Steps:

Hold a barbell with an overhand, slightly wider than shoulder-width grip. Stand with your feet about shoulder to hip-width apart, knees slightly bent.
Brace your core and pull your shoulders down and back.
Hinging from your hips, lean forward and lower the bar to mid-thigh height.
Explosively extend your knees and hips and use this momentum to help you pull the bar up the front of your body. Keep your elbows high and shrug your shoulders.
Without catching the bar on your deltoids, lower the bar back to the starting position and repeat.

Tips:

You can also do this exercise with dumbbells.
Start each rep from the floor if you want to engage your legs more.
Use chalk or lifting straps to prevent your hands from slipping.

28. Farmer’s Carry

Muscles worked: Trapezius, deltoids, core, forearms.

The farmer’s carry might seem like an unusual exercise to include in a list of back-building exercises, but it’s actually very effective. Hitting primarily your upper traps, you can do this exercise with dumbbells, kettlebells, or a trap bar. As an added benefit, the farmer’s walk is also an excellent core and conditioning exercise.

Steps:

Hold a heavy dumbbell in each hand. Pull your shoulders back and down, and brace your core.
Without bending your arms, go for a walk around your training area. Keep your upper back engaged throughout. Do not let your shoulders droop.
Continue until your forearms are about to give out.
Place the weights on the floor, rest for a moment, and repeat.

Tips:

Use lifting straps to enhance your grip so you can train for longer or with heavier loads.
Walk on tiptoes to make this a calf and trap builder.
Do this exercise with one dumbbell to increase core engagement.

29. Kettlebell Swings

Muscles worked: Erector spinae, gluteus maximus, hamstrings, trapezius, rhomboids.

Most strength training exercises are performed using a slow, deliberate tempo. This helps keep the target muscles under tension for longer, which provides a safe and effective workout. However, kettlebell swings are performed explosively, which means they’re useful for building muscle power, which is force generated quickly. As such, kettlebell swings are an excellent exercise for athletes.

Steps:

Hold your kettlebell in front of your hips. Stand with your feet about shoulder-width apart, knees slightly bent. Straighten your arms, pull your shoulders back and down, and brace your core.
Hinge forward from your hips and lower the weight between your knees.
Drive your hips forward and use this momentum to help you swing the weight forward and up to shoulder height.
Lower the kettlebell and repeat.

Tips:

Avoid rounding your lower back at any point during this exercise, as doing so can lead to injury.
Imagine you are jumping forward to increase hip drive.
You can also swing the weight above your head, which is the so-called American or CrossFit swing:

30. Bird-Dog

Muscles worked: Erector spinae, trapezius, rhomboids, deltoids, core, gluteus maximus, hamstrings.

The bird-dog is so-called because, when you do it, you look a little like a hound pointing at something their master has just shot. Fun names aside, this is an excellent lower and upper back exercise that will help improve the stability of your spine, enhance posture, and increase core strength. It’s also an ideal warm-up exercise and perfect for home workouts.

Steps:

Kneel on all fours with your hips directly over your knees and your shoulders over your hands. Brace your core, and push your palms and knees into the floor to create a stable base.
Extend your left arm and right leg out as far as you can without raising or twisting your hips or shoulders.
Lower your knee and hand back to the floor, swap sides, and repeat.
Continue for the desired number of reps.

Tips:

You can also do this exercise isometrically or statically instead of for reps.
Rest your knees on a folded exercise mat for comfort.
Tuck your chin in, lengthen your neck, and look down at the floor throughout. Do not raise your head, as doing so puts stress on your cervical spine.

Warming Up for Back Training

A safe and effective back workout starts with a thorough warm-up. Warming up prepares your muscles and joints for what you are about to do, reducing your risk of injury. Given how prone the back is to injury, warming up is non-negotiable, and skipping this critical phase of your workout could have dire consequences.

As well as lowering your injury risk, a good warm-up also ensures that your muscles and nervous system are working properly, making your workout more effective. In short, you’ll be stronger and more fatigue-resistant after warming up, boosting workout performance.

A good warm-up consists of the following components:

Pulse raiser: This part of the warm-up makes you warm! It usually comprises 5-10 minutes of easy cardio. Start slow and pick up the pace over several minutes. Take care not to turn your pulse raiser into a workout. You should feel warm at the end, but not tired. For a back workout, warm up with cardio exercises that work your arms and back, such as a rower, cross-trainer, or air-bike.

Mobility exercises: Mobility exercises warm up and lubricate your joints by increasing synovial fluid production, an oil-like substance your body produces on demand. Joint mobility exercises include shoulder shrugs and rolls, arm circles, and overhead reaches. Focus on the joints you are about to use, not forgetting your spine.

Dynamic flexibility exercises: Static stretches have no place in your warm-up because they put your muscles to sleep and reduce force output potential (strength). Instead, dynamic stretches lengthen and wake up your muscles, making them much more warm-up-appropriate. Good dynamic back stretches include side bends, waist twists, and cat/cows.

Ramped sets: It would be a mistake to jump straight into heavy training immediately after your warm-up. Instead, it’s better to ramp up to your training weights to prepare your muscles for what you are about to do. This is best done by starting light and increasing your weights over several preparatory sets.

For example:

10 reps/20kg (empty barbell)
8 reps/40kg
5 reps/60kg
3 reps/80kg
10 reps/100kg (first work set).

Importance of Strengthening Your Back Muscles

Before we reveal the best exercises for a stronger, more muscular back, let’s first discuss some of the benefits of back training. After all, some of you reading this will need convincing that back training is actually worth the effort!

The benefits of training and strengthening your back include:

A More Balanced Body

Muscles are arranged in pairs across joints. These muscles oppose one another and have opposite functions. Obvious muscle pairings include the biceps and triceps, quadriceps and hamstrings, and anterior and posterior deltoids.

The back muscles, of which there are several, oppose the chest and abdominals, which are two large, powerful muscle groups. So, if you train your pecs and abs, you also need to work your back to ensure both sides of your body are equally developed. After all, you wouldn’t train your biceps and ignore your triceps, would you?

Training your back will enhance your appearance and improve function while lowering your risk of injury.

Improved Posture

Posture is the alignment of your joints, which can be good or bad. When you are in good posture, your joints are “stacked,” and keeping them aligned requires very little effort. There is minimal strain on your muscles and, in the case of the back, no additional pressure on your intervertebral disks and ligaments.

In contrast, when you are in poor posture, your joints are misaligned, so you have to use your muscles more forcefully to stay upright. This is tiring and can cause muscle tension and pain. In addition, there is far more pressure on your spinous ligaments and disks.

Causes of poor posture include:

Habitual sitting
Slouching
Phone and computer use
Poor flexibility
Overtraining the muscles on the front of your body
Undertraining your back muscles

Strengthening your back muscles will give you the strength to hold your body upright against the pull of gravity. Better posture will affect how you look, feel, and perform. It can also help reduce lower back and neck pain.

Increased Overall Strength

While a big bench press might win you bragging rights at the gym or on social media, back strength is a far better measure of your strength. Not only are things like weighted pull-ups and deadlifts more impressive feats of strength, but a strong back will have a knock-on effect to all your other lifts.

Want to squat more? A stronger back will help! Want to curl more weight? Increase your back strength! Want to bench more? Build a stronger back! A stronger back can even help you run faster, swim further, punch harder, and perform almost any athletic activity better.

In summary, whatever you want to achieve in strength training, a powerful back will help. In contrast, a weak back will always limit your performance.

The V-Taper Aesthetic

A V-taper is where your upper body starts wide and comes in at a narrow waist. This is a very aesthetically pleasing shape and one that most bodybuilders and exercisers greatly appreciate.

While we can’t do much for your waist measurement, we can provide you with the tools you need to widen your upper back. The broader your back, the more impressive your V-taper will be, which can be measured using this calculator.

Injury Prevention

As many as 80% of adults will suffer from moderate to severe back pain during their lives (1). Back pain can be debilitating, making many of the tasks of everyday living difficult or impossible. Pain-relieving drugs can help, but given the current opioid crisis, this is probably something that most people should avoid.

A strong back is more robust, resilient, and less injury-prone. For example, you are less likely to strain your back putting out the garbage if deadlifts are part of your workout routine.

So, while there are no guarantees in life, it’s a safe bet that training your back will lower your risk of back injury and some types of back pain.

Understanding Your Back Muscles

“Back” is a very broad term for what is actually a group of large and important muscles. Knowing a little about the anatomy and physiology of your back will help you understand why you need to train this body part from several angles and using a variety of exercises.

The primary muscles of the back are:

Latissimus Dorsi

When it comes to back training, this is the muscle that most people think of and focus on. Located on the sides of your upper back and known as the lats, this muscle is responsible for adduction and extension of the shoulders.

It’s heavily involved in all vertical and horizontal pulling exercises. The lats give your upper back its width, which is why it’s usually the focus of most back-building workouts.

Teres Major

Teres major is a small but mighty muscle that assists the lats in adduction. It’s located just below the armpit and is often called the mini-lat. You’ll have to be pretty lean to see your teres major, but it’s quite prominent when well-developed.

Trapezius

The trapezius, or traps, is a large, diamond-shaped muscle that covers much of your upper back. It comprises three groups of fibers, each with a different function. These fibers are:

Upper – elevation of the scapula
Middle – retraction of the scapula
Lower – depression of the scapula

The traps play a critical role in controlling and stabilizing your shoulder girdle, which is the collective term for the shoulder blades and collar bones. (3)

Rhomboids

The rhomboids are located under the traps and work with the middle fibers of the trapezius to pull your shoulder blades back and together. Like the larger traps, the rhomboids are also critical for stabilizing the shoulder girdle.

Posterior Deltoids

While the deltoids are your shoulder muscles, the posterior or rear head also works alongside your back muscles and shares several of the same functions. As such, most back exercises, especially horizontal pulls such as bent-over rows and face pulls, work your posterior deltoids as much as your lats, traps, etc. (4)

Rotator Cuff

The rotator cuff is a group of deep shoulder muscles that work with your back to control the movements of your upper arms. The rotator cuff muscles are supraspinatus, infraspinatus, teres minor, and subscapularis.

Erector Spinae

The erector spinae is the muscle group that runs up either side of your spine, from your sacrum to the base of your skull. Its main functions are extension, lateral flexion, and stabilization of the spine. (5)

Three Major Muscles of the Erector Spinae:

Iliocostalis: Located laterally (furthest from the midline)
Longissimus: Intermediate, located between the Iliocostalis and Spinalis
Spinalis: Located medially (closest to the midline)

Three Sections for Each Major Muscle:

Cervicis: The section in the neck (cervical region)
Thoracis: The section in the mid-back (thoracic region)
Lumborum: The section in the lower back (lumbar region)

So, for example, you could have the Iliocostalis Lumborum, Iliocostalis Thoracis, and Iliocostalis Cervicis as the three sections of the Iliocostalis muscle.

Multifidus

The multifidus is a near-neighbor of the muscles that make up the erector spinae. Located deep in the spine, this slender but important muscle is involved in the extension and rotation of the spine and is a critical spinal stabilizer.

In summary, your back has many important muscles, which is why it’s such a critical body part. Here’s a handy table compiling the main muscles of the back and their primary functions:

Muscle Name	Location	Function
Latissimus Dorsi	Outside of the upper back	Shoulder adduction Shoulder extension Shoulder internal rotation
Teres Major	Under the armpit, upper arm	Shoulder adduction Shoulder internal rotation Stabilizes the humerus
Trapezius	Upper back and neck	Elevation of the scapula Retraction of the scapula Depression of the scapula
Rhomboids	Between the scapula and spine	Retracts and elevates the scapula Stabilizes the shoulder
Posterior Deltoids	Rear of the shoulder	Shoulder extension Shoulder external rotation Shoulder horizontal abduction
Rotator Cuff	Surrounds the shoulder joint	Stabilizes the shoulder Shoulder rotation and abduction
Erector Spinae	Runs along the spine	Extension of the spine Lateral flexion of the spine Spinal stability
Multifidus	Deep in the spine	Spinal stability Spinal rotation and extension

Programming Your Back Workouts

Many people choose their back exercises at random. This is a mistake. Your exercises are like the ingredients to a meal, and you’ll get better results if you make appropriate choices. With that in mind, here are some hints and tips for constructing your back workouts.

Learn more about writing bodybuilding programs in this in-depth guide.

Never Skip Your Warm-Up

A good workout always starts with a thorough warm-up – or at least it should. Warming up prepares your muscles, joints, and nervous system for what you’re about to do. Not warming up could make your workout less effective and also increases your chances of injury.

Warming up should take no more than 10-15 minutes, but skipping it could cost you months of lost training due to injury. Long story short, make sure you include a warm-up in any program you write. This is non-negotiable!

Consider your Experience and Goals

Some back exercises are more technically demanding than others. As such, you should pick exercises that match your current experience. For example, beginners should mostly stick to machine and straightforward freeweight and body weight exercises, leaving more complex moves to advanced lifters.

Also, make sure your exercises match your training goals. So, if you don’t want to build muscle power, you don’t need to include high-pulls and swings in your workouts. Also, if you want to build strength, low reps with heavy weights are the way to go. In contrast, light to moderate weights and medium to high reps work best for hypertrophy.

In summary, make sure your workout matches your abilities, needs, and goals. The wrong sort of program can be as useless as no program at all.

Focus on Form

Exercise form or technique is critical, especially for back exercises. After all, many of the 30 movements in our list involve your lower back, and poor form could result in severe injury. Remember, you can’t train if you are injured, so it is critical to make your workouts as safe as possible. Ways to do this include:

Always warming up correctly
Using appropriate weights
Not rushing your reps
Training with a spotter
Avoiding rounding your lower back
Respecting your body’s need for rest and recovery

Bodybuilding injuries are largely avoidable. However, it’s up to you to minimize your risks.

Training Volume and Frequency

Muscles generally respond best to about 12-20 weekly training sets. Fewer sets may produce suboptimal results, and doing more may be a waste of your valuable time and energy. As such, 12-20 sets seem to be the sweet spot for most people.

You can do all of these sets in one workout or, preferably, spread them across two sessions. Twice-a-week back training means that neither workout needs to be overly long and, therefore, won’t be too tiring.

Ultimately, the best training frequency depends on how much time you can dedicate to working out, and anywhere from 1-3 back workouts per week will be effective. (2)

Exercise Variety

Your back is a large and complex group of muscles with several functions. As such, you’ll need a variety of exercises to hit each major muscle with a similar amount of volume. A good leg workout should include exercises for the following:

Vertical pulls, e.g., pull-ups and pulldowns
Horizontal pulls (1), e.g., seated rows and bent-over rows
Vertical pulls (2), e.g., face pulls and wide-grip rows to chest
Shoulder elevations, e.g., shrugs and farmer’s carries
Back extensions, e.g., prone back extensions and hyperextensions
Complex exercises, e.g., deadlifts and Romanian deadlifts

While you don’t need to include all these movements in every back workout, you should try and address them all within each training week, paying equal attention to each one.

Progressive Overload

You are only as strong as your last workout. So, if you want to get stronger, you need to gradually make your workouts more demanding. This is called progressive overload, and applies to all types of resistance training, including bodybuilding, powerlifting, Olympic weightlifting, or just working out for fitness and health.

Ways to make your workouts more challenging include:

Increase the weight
Do more reps
Do more sets
Shorter rests between sets
Increase training frequency
Graduate to more demanding exercises
Switch your grips, e.g., from underhand to overhand to neutral, etc.

Don’t try to change too many programming variables at the same time. Instead, pick one, milk it for all it’s worth, and then choose another. That way, you can ensure your workouts are always progressive and your gains keep on coming.

Exercise Order

The order of the exercises in your workout matters. Ideally, you should arrange your exercises from hardest to easiest and ensure that whatever you do won’t negatively affect your performance of the next movement. For example, doing back extensions before deadlifts would be a bad idea, as a tired lower back will stop you from performing the deadlift correctly and safely.

Similarly, you should avoid doing similar movements back to back, such as bent-over rows, seated rows, and single-arm rows. That’s just too much rowing! Instead, mix up your movement patterns so you hit your muscles from a variety of angles. This will lead to better development and less localized fatigue.

Finally, it’s generally best to leave your lower back training to the end of your workout. In fact, depending on the exercises that came before, you may not need to train your lower back, as it may already be tired from any indirect work it’s had to do.

Sample Workout Program

So, now you have all the information you need to create your very own back training routine. But, to help you on your way, here is an example program that adheres to these guidelines:

Workout One		Workout Two
Exercise	Sets x Reps	Exercise	Sets x Reps
Deadlifts	4 x 6-8	Romanian deadlifts	4 x 6-8
Pull-ups	3 x 8-10	Chin-ups	3 x 8-10
Single-arm row	3 x 10-12	Seated cable row	3 x 10-12
Face pulls	3 x 12-15	Straight arm pulldown	3 x 12-15
Bird-dogs	3 x 12-15	Back extensions	3 x 12-15

Needless to say, these workouts are for illustrative purposes only, and you should adapt them to match your needs and goals.

Best Back Exercises – FAQs

Do you have questions about the back exercises in this article or back training in general? We hear you! Here are some frequently asked questions (FAQs) and our responses:

Certainly, Patrick! Here’s a comprehensive FAQ that complements the back training article we’ve been working on. The questions and answers are designed to provide readers with actionable, expertise-driven advice.

1. What are the most important back training exercises?

Of all the exercises listed in this article, the cornerstones are deadlifts, pull-ups, and rows. These movements engage multiple muscle groups in the back, providing the most bang for your buck in terms of muscle activation and growth. Build your back workouts around these three exercises and their variations, and you’ll never go far wrong.

2. How often should I train my back?

Training frequency depends on your experience level and goals. Beginners may find once a week sufficient, while intermediate to advanced lifters often benefit from two sessions per week. A balanced approach to training might involve one strength-focused workout and another for hypertrophy.

3. Can I combine back and chest workouts?

Yes, you can train your back and chest in the same session. In fact, adopting a pull (back) and push (chest) order to your exercises is often better than doing several exercises for the same muscle group in a row.

However, the volume and energy required for such a comprehensive workout may be high, which is why some people separate these muscle groups. Try both approaches and see which one you prefer.

4. What’s the role of rep ranges in back training?

Low rep ranges (1-5) with heavy weights are generally used for strength building. However, and contrary to what many people think, you can build muscle using almost any rep range, provided you train close to failure. This means that the effective rep range for building muscle is anywhere from 6 to 30+ reps per set. However, 6-15 is arguably the most practical approach for more time-efficient workouts.

5. Is bodyweight training effective for building and strengthening the back?

Absolutely! Exercises like pull-ups, chin-ups, inverted rows, and back extensions are highly effective. The key is to focus on progressive overload, even when using bodyweight exercises. This invariably means doing more reps per set as you get stronger.

Ultimately, your body cannot really differentiate between lat pulldowns, pull-ups, seated rows, and inverted rows, so don’t feel short-changed if you only have access to bodyweight exercises for your workout.

6. How crucial is nutrition in back training?

Bodybuilders have a saying: if you want to get big, you need to eat big. Another nutritional truism is that you are what you eat. Both of these expressions demonstrate how important nutrition is for back training!

Building muscle requires a diet that’s rich in protein, carbohydrates, and healthy fats and provides sufficient calories. If you’re not progressing as fast as you’d like, fixing your diet will probably help.

7. Can I still train my back if I have lower back pain?

While some back exercises may make lower back pain worse, alternatives like chest-supported rows and lat pulldowns are generally safer and easier on the lower back. That said, if you have persistent or severe back pain, consult a healthcare provider before continuing with your training, as there is a risk that you could make things worse.

8. What are the benefits of including variety in my back workouts?

Building your workouts around a variety of exercises lets you hit your back muscles from multiple angles, training all available muscle fibers and promoting balanced development, i.e., back thickness and width. This variety also keeps your workouts enjoyable and interesting, helping to avoid training plateaus.

9. How can I avoid plateaus in my back training?

Plateaus typically happen when you do the same workout for too long. Simply put, your body gets bored of your training routine and has no reason to continue growing or getting stronger. It’s a sort of impasse or status quo.

To avoid such plateaus, focus on progressive overload by increasing weights, reps, or sets whenever practical. Also, periodically change your exercise selection and workouts to maintain your progress.

However, you should avoid the temptation to “program hop” and change your routine too often. This can be as detrimental to your progress as never changing your workouts.

10. Do I really have to warm up before my back workout?

Absolutely! A proper warm-up sets the scene for an effective workout by preparing your muscles, joints, and nervous system for the training ahead. It may also reduce your risk of injury. A typical warm-up includes light cardio, dynamic stretching, and a few lighter sets of your first exercise.

While skipping your warm-up might save you a few minutes, it could cost you months of progress if you suffer an injury that keeps you out of the gym. TLDR: Never skip your warm-ups!

Feel free to pose your own questions in the comment section below, and we’ll get back to you ASAP.

Best back Exercises – Wrapping Up

Your back might be out of sight, but it should never be out of mind. While you can’t see your back, everyone else can, and a well-developed, broad, thick back is as impressive to look at as it is functional.

That doesn’t mean you need to stop training your chest, biceps, quads, or abs. Instead, it just means you should treat your back with the care and attention you spend on the rest of your muscle groups.

Include vertical and horizontal pulls in your well-rounded back training plan, and don’t forget your lower back, too. Using a variety of exercises will ensure your build thickness and width from the top of your back to the bottom.

Finally, there is no need to get married to your back workout; even the best program is not for life! Change your routine every couple of months to avoid plateaus and boredom.

Finally, focus on progressive overload and getting stronger. That’s the secret to building the back of your dreams.

More Back Training Insights

Though this guide provides comprehensive advice on training the back from top to bottom, it’s merely an introduction. A treasure trove of knowledge on back training awaits your discovery. Dive into your next read:

References:

Fitness Volt is committed to providing our readers with science-based information. We use only credible and peer-reviewed sources to support the information we share in our articles.

Freburger JK, Holmes GM, Agans RP, Jackman AM, Darter JD, Wallace AS, Castel LD, Kalsbeek WD, Carey TS. The rising prevalence of chronic low back pain. Arch Intern Med. 2009 Feb 9;169(3):251-8. doi: 10.1001/archinternmed.2008.543. PMID: 19204216; PMCID: PMC4339077.
Barra-López, M. E., López-de-Celis, C., Pérez-Bellmunt, A., Puyalto-de-Pablo, P., Sánchez-Fernández, J. J., & Lucha-López, M. O. (2020). The supporting role of the teres major muscle, an additional component in glenohumeral stability? An anatomical and radiological study. Medical hypotheses, 141, 109728.
Ourieff J, Scheckel B, Agarwal A. Anatomy, Back, Trapezius. [Updated 2020 Aug 22]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2021.
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Modes RJ, Lafci Fahrioglu S. Anatomy, Back. [Updated 2021 Mar 27]. Treasure Island (FL): StatPearls Publishing; 2021.

This article was written by Patrick Dale, a Training Editor with 30 years of experience in Personal Training and Strength & Conditioning. Passionate about accuracy and reliability, Patrick delivers content that is both informative and engaging. Should you have any questions or require further clarification on this article, please leave a comment below. Patrick is dedicated to addressing your queries promptly.