Fitness Volt
  • Bodybuilding
  • Powerlifting
  • Strongman
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Supplements
    • Diet
    • Diet Plans
    • Nutrition Tips
  • More
    • CrossFit
    • Results
    • Fitness Calculator
    • Mr. Olympia 2022
    • Profiles
    • 2022 WSM
    • Arnold Classic
    • Motivation
    • Videos
    • MMA
    • Deals
    • Food Facts
  • Reviews
No Result
View All Result
Fitness Volt
  • Bodybuilding
  • Powerlifting
  • Strongman
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Supplements
    • Diet
    • Diet Plans
    • Nutrition Tips
  • More
    • CrossFit
    • Results
    • Fitness Calculator
    • Mr. Olympia 2022
    • Profiles
    • 2022 WSM
    • Arnold Classic
    • Motivation
    • Videos
    • MMA
    • Deals
    • Food Facts
  • Reviews
No Result
View All Result
Fitness Volt
No Result
View All Result
Back
Fact Checked
Fact Checked
This article was written by one of our qualified writers, and fact-checked by our experts. The numbers in parentheses (e.g. 1, 2, 3, etc.) throughout the article, are reference links to peer-reviewed studies.
Our team of experts include a board-certified physician, nutritionists, dietitians, certified personal trainers, strength training experts, and exercise specialists.
Read Our Editorial Process

The Best Workouts For Bigger, Stronger Back

These are the best back workouts to improve strength, grow big and strong back with these two dynamic workouts.
Patrick Dale, PT, ex-Marine

Written by Patrick Dale, PT, ex-Marine

Updated by Tom Miller, CSCS

Last Updated onApril 10, 2022

Bigger Stronger Back Workout

Bigger, Stronger Back Workout

In This Article
  • Top Back Workouts
  • 1st Back Workout
  • 2nd Back Workout
  • Wrap-up

A lot of exercisers are guilty of treating back training as an afterthought. They spend hours training their chests, abs, and arms, and completely forget about the muscles they CAN’T see in the mirror. That’s a shame because a big, strong back can have a HUGE impact on how you look.

Back training is also essential for injury prevention. Your muscles are arranged in opposing pairs across joints, such as the biceps and triceps, and the quadriceps and hamstrings. If you don’t pay the same attention to the muscles on both sides of every joint, you may create a strength imbalance. Too much chest training and not enough back training can cause imbalances that lead to injury.

If you’ve been neglecting your back training lately, or just want to build your best back ever, add these two back-building workouts to your weekly training schedule.

Table of Contents Show
  • First Back Workout
  • Deadlifts
  • Pull-ups
  • Cable rows
  • Pullovers
  • Face pulls
  • Second Back Workout
  • Pendlay rows
  • Lat pulldowns
  • Power shrugs
  • Single-arm cable rows
  • Band Pull Aparts
  • Back Anatomy
  • More back workout you might like:

Two back workouts for double the gains

Most gym-goers train their back muscles just once a week. That’s not really enough if you are serious about building the ultimate back. Instead, we’re going to give you two different back workouts so you can train this vital muscle group twice per week.

Each workout uses different exercises. This will help you develop bodybuilder size AND powerlifter strength. In other words, you won’t just look strong; you’ll actually be strong too. 

These workouts are designed for intermediate and advanced exercises only. If you are a beginner, focus on building some basic size and strength before following these specialist back-building workouts.

Dorian Yates Back Workout
Dorian Yates Back Workout

Don’t do these workouts on consecutive days; you probably won’t recover enough, and you’ll soon feel tired, sore, and overtrained. Instead, do them a couple of days apart, e.g., Monday and Thursday.

Finally, remember to warm up before each and every workout. This will not only lower your risk of injury; it will also ensure that you get the best results possible from each workout.

First Back Workout

 ExerciseSetsRepsRecovery
1Deadlifts553 minutes
2Pull-ups482 minutes
3Cable rows31090 seconds
4Pullovers31260 seconds
5Face pulls31560 seconds

Exercise instructions:

Deadlifts

Deadlifts are the king of back exercises. They work every muscle in your upper, lower, and mid-back, as well as your glutes, hamstrings, quads, and core.

  • Place a loaded barbell on the floor. Stand with your toes under the bar, feet roughly hip-width apart. Bend forward and hold the bar with an overhand or mixed grip, where one hand faces forward, and one faces backward.
  • Drop your hips, lift your chest, and pull your shoulders down and back.
  • With straight arms, and without rounding your lower back, drive your feet into the floor and stand up straight. Do not lean back!
  • Push your hips to the rear, bend your knees, and lower the bar back to the floor.
  • Reset your position and repeat.
Dorian Yates Deadlift
Dorian Yates Deadlift

Pull-ups

Pull-ups are one of the best lat width-building exercises around. Use a wider-than shoulder-width grip for best results. If you can do more than eight reps, use a chin/dip belt to increase the load and make this exercise harder.

  • Hold an overhead bar with a wider than shoulder-width overhand grip.
  • Hang with your arms straight and your feet off the floor.
  • Lean back slightly and, without kicking or jerking, pull your chin up and over the bar.
  • Lower yourself down slowly and smoothly and repeat.

Cable rows

This exercise works your lats and also your mid-traps and rhomboids, which are the muscles across and between your shoulder blades.

  • Attach a parallel grip handle to a low pulley machine. Sit on the machine with your knees slightly bent.
  • Grab the handles and sit up straight. Do not round your lower back.
  • Without leaning forward or backward, pull the handle into your abdomen and then straighten your arms.
  • If you have to lean forward and backward to complete your reps, the weight is too heavy!

Pullovers

Often thought of as a chest exercise, pullovers are also an excellent lat exercise. This move will finish off your lats without having to use your hard-worked biceps.

  • Hold a dumbbell in both hands with your palms against the inside of the weight plates.
  • Lie back on a flat or slightly declined bench and press the weight up and over your chest.
  • With slightly bent arms, lower the weight back and over your head until your biceps brush your ears. Pull the dumbbell back up and over your chest and then repeat.

Face pulls

Your final exercise targets your middle traps and rhomboids. These are important postural muscles. Use a lightweight and focus on pulling your shoulders back and together.

  • Attach a rope handle to an adjustable pulley machine. Set the pulley to eye-level.
  • Hold the ends of the handle and step back with your arms straight and parallel to the floor. Use a split stance for balance.
  • Bend your arms and pull the ends of the handles in toward your face. Imagine sticking your thumbs in your ears. Extend your arms slowly and then repeat.
How To Do The Face Pull
How To Do The Face Pull

Second Back Workout

 ExerciseSetsRepsRecovery
1Pendlay rows553 minutes
2Lat pulldowns482 minutes
3Power shrugs31090 seconds
4Single-arm cable rows31260 seconds
5Band pull aparts31560 seconds

Pendlay rows

Pendlay rows are named after American weightlifting and powerlifting coach Glen Pendlay. This exercise will build back size and strength.

  • Place a loaded barbell on the floor. Stand with your toes beneath the bar, feet roughly shoulder-width apart.
  • Lean forward and hold the bar with an overhand, shoulder-width grip. Straighten your arms, lift your chest, and slightly arch your back. Your knees should be partially bent. This is your starting position.
  • Without jerking with your back, pull the bar off the floor and into your abdomen. Lower the bar back to the floor and repeat.
  • Each rep should start from a dead stop, so no bouncing!

Lat pulldowns

Lat pulldowns are a good alternative to pull-ups. Use an underhand, shoulder-width grip to work your back muscles from a new angle.

  • Adjust the pads so that they hold you securely in place while you work out. Grab the handle with a supinated or palms-up grip and sit down. Lean back slightly.
  • Leading with your elbows, pull the bar down to the top of your chest.
  • Extend your arms, and then repeat.

Lat Pulldowns

Power shrugs

While some people like to train traps with shoulders, it’s really an upper back muscle. This exercise is a great trap builder and will also build and strengthen your lower back too.

  • Grip and hold a barbell with an overhand, shoulder-width grip. Use straps if necessary. Stand with your feet shoulder-width apart, knees slightly bent.
  • Lean forward from your hips and lower the bar down to mid-thigh level.
  • Stand up quickly and simultaneously shrug your shoulders. Keep your arms straight.
  • Pause with your shoulders held high.
  • Lower the weight and then go again.

Single-arm cable rows

This unusual exercise allows you to train one side of your back at a time. It also takes your lats through a large range of motion, which is beneficial for muscle growth. 

  • Attach a single D-handle to a low pulley row machine.
  • Sit on the bench with your legs slightly bent. Grab the handle with one hand and sit up straight.
  • Without leaning or forward, or twisting your shoulders, pull the handle into the side of your abdomen. Straighten your arm and repeat.
  • Do the same number of reps on both arms.
Seated One-Arm Cable Row
Single-arm cable rows

Band Pull Aparts

The last exercise in this workout is for your postural muscles. Improving your posture will have a significant effect on not only how you look but also how you feel. Poor posture is a common cause of back, shoulder, and neck pain.

  • Hold a resistance band with an overhand grip. Raise your arms forward and up to shoulder-height.
  • Open your arms and spread the band out across your chest. Slowly return to the starting position and repeat.

Back Anatomy

Building a bigger, stronger back requires more than just a few sets of pulldowns and rows. Why? Because your back is made up of several different muscles, some of which have more than one function. Because of this, a good back workout should contain a range of different exercises.

The main muscles that make up your back are (1):

  • Latissimus dorsi– called the lats for short, this muscle is located on the side of your upper back. When well developed, the lats can resemble wings. The lats are responsible for extending your shoulder joint backward and drawing your upper arm down and in toward the midline of your body, a movement correctly called adduction. They also rotate your upper arms inward.
  • Rhomboids – these small muscles are located between your shoulder blades. They pull your shoulders back and are important for upper back thickness as well as posture.
  • Trapezius – known as the traps for short, this large kite-shaped muscle covers most of your upper back. It has three functions and is responsible for shoulder elevation, shoulder depression, and shoulder retraction. Big, strong traps make your upper back thicker and more powerful.
  • Erector Spinae – Erector Spinae is the collective name for the muscles that run up the sides of your spine. It extends your spine and also helps keep your spine rigid during exercises like deadlifts and bent over rows. Erector Spinae also includes your lower back muscles.
Back Anatomy Muscles
Back Anatomy Muscles

More back workout you might like:

  • 8 Best Lat Exercises For A Bigger, Stronger Back
  • How To Build Your Best Back Ever With Pendlay Rows
  • Strength Tips For Guarding Your Back
  • Big Ramy Build His Monstrous Wide Back

The wrap-up

If you want a bigger, stronger back, it’s time to make it a training priority. A couple of sets per week of pulldowns or rows won’t get the job done. Instead, you need to commit to training your back hard twice a week. Follow this program for 6-8 weeks, and you’ll be amazed at the progress you can make.

References:

Modes, Robert J.; Lafci Fahrioglu, Sevda (2019), “Anatomy, Back”, StatPearls, StatPearls Publishing, PMID 30969568 https://www.ncbi.nlm.nih.gov/books/NBK539746/

For the latest news and updates please follow us on YouTube, Instagram, Facebook and Twitter.
Facebook Twitter Reddit Flipboard LinkedIn
Categories: Back Training Workouts
Previous Post

Joe Rogan Has an Out Of Control Bubble Gut After Sober October

Next Post

IFBB Competitor Zhanna Rotar Dies At Age 39 – RIP

Patrick Dale, PT, ex-Marine

Patrick Dale, PT, ex-Marine

Patrick Dale is an ex-British Royal Marine, gym owner, and fitness qualifications tutor and assessor. In addition, Patrick is a freelance writer who has authored three fitness and exercise books, dozens of e-books, thousands of articles, and several fitness videos. He’s not just an armchair fitness expert; Patrick practices what he preaches! He has competed at a high level in numerous sports, including rugby, triathlon, rock climbing, trampolining, powerlifting, and, most recently, stand up paddleboarding. When not lecturing, training, researching, or writing, Patrick is busy enjoying the sunny climate of Cyprus, where he has lived for the last 20-years.

Recommended For You

Standing Cable Rear Delt Fly

Cable Rear Delt Fly – Muscles Worked, How-To, Benefits, and Alternatives

There is perhaps no better exercise for your posterior deltoid and back than the cable rear delt fly.  If you put...

Jay Cutler retirement workout

Jay Cutler Shares Volume-Focused Back Day Workout and Post-Retirement Training Thoughts

Bodybuilding legend Jay Cutler is one of the most prolific Men's Open competitors to reach the top of the sport....

Breon Ansley Back Workout

Bodybuilder Breon Ansley Shares High-Volume Back Workout In Prep For 2022 Tampa Pro

IFBB Pro bodybuilder Breon Ansley recently shared his back workout. Ansley is one of the greatest Classic Physique competitors of...

Nick Walker Thicker Back Workout

Bodybuilder Nick Walker Shares An Effective Workout To Build A Massive And Thicker Back

IFBB Pro bodybuilder and 2021 Arnold Classic winner Nick Walker recently shared his back workout. Walker is currently in the...

Nick Walker Huge Back Workout

Bodybuilder Nick Walker Shares A Crushing Back Workout As The 2022 Olympia Prep Continues

2021 Arnold Classic winner Nick Walker recently shared an effective back workout. Walker is one of the most promising competitors...

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

Machine Triceps Extension

Machine Triceps Extension – Muscles Worked, How-To, Benefits, and Alternatives

2022 Sheru Classic Italy Pro

2022 Sheru Classic Italy Pro Results and Recap

Pardzhiani Anna Deadlift

Powerlifter Anna Pardzhiani Crushes a 210-kg (463-lb) Deadlift For a Six Rep PR

Recent Reviews

Best Vitamin C Supplements 1

10 Best Vitamin C Supplements of 2022

Best Pump Supplements

Top 10 Best Pump Supplements of 2022

Best Barefoot Shoes

Top 11 Best Barefoot Shoes for Working Out

Fitness Volt

At FitnessVolt.com Our mission is to help our readers to achieve their fitness goals, regardless of where you’re at on your journey, we are on a mission to educate You with the latest from strength and fitness space. Read more.

Email: sm(at)fitnessvolt.com

Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. However, our reviews are based on well research backed analysis.

Follow Us

Trending Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • Powerlifting
  • CrossFit
  • At Home Workouts
  • Bodyweight Exercises
  • Best Pre-workouts
  • Best Fat Burners
  • Bodybuilding Diet
  • Bicep Workouts
  • Triceps Workouts
  • Chest Exercises
  • Back Workouts
  • Leg Workouts
  • Front Squat Guide
  • Calf Workouts & Exercises
  • Forgotten Exercises
  • Jefferson Deadlift

Calculators

  • Calorie Burning Calculators
  • IF Calculator
  • TDEE Calculator
  • Calorie Calculator
  • Keto Calculator
  • RMR Calculator
  • Macronutrient Calculator
  • Creatine Calculator
  • Wilks Calculator
  • EER Calculator
  • FFMI Calculator
  • IBW Calculator
  • LBM Calculator
  • Fat Intake Calculator
  • Calories Burned Swimming
  • Calories Per Meal Calculator

  • Food Nutrition Analysis
  • Carb Cycling Calculator
  • Weight Gain Calculator
  • Weight Loss Calculator
  • Calories Burned Calculator
  • Strength Standards
  • One Rep Max Calculator
  • Body Fat Calculator
  • EER Calculator
  • Weight Loss Percentage
  • Treadmill Calorie Calculator
  • Body Surface Area Calculator
  • Running Pace Calculator
  • Bench Press Calculator
  • Protein Calculator
  • Water Intake Calculator
  • Body Type Quiz
  • Steps to Miles Calculator
  • Calorie Deficit Calculator
  • Home
  • About
  • Jobs
  • Accessibility
  • Advertise
  • Contact
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy

© Copyright 2010 - 2022 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • Bodybuilding
  • Powerlifting
  • Strongman
  • CrossFit
  • Workouts
  • Mr. Olympia
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
  • Training
  • Nutrition
  • Reviews
  • More
    • 2022 WSM
    • Diet
    • News
    • Arnold Classic
    • Motivation
    • Videos
    • Food Facts
    • Deals
    • Fitness Calculator

© Copyright 2010 - 2022 Fitness Volt IBC. All Rights Reserved.