Best Back Exercises
A sculpted, well defined back is one of the hallmarks of an impressive physique. While many people only train their mirror muscles and neglect the muscles on the back side of their body, training your back regularly can have real benefits for your physique, functionality and strength. In this article, we discuss seven of the best back exercises to consider adding to your strength training program.
Read more: 7 of the Best Back ExercisesDeadlifts
Deadlifts are one of the best back exercises and classic lifts. This exercise trains all the major muscles in your back, including your spinal erectors, lats, upper and lower traps, rhomboids, rear delts and rotator cuff muscles. This exercise strengthens your spinal erectors, the muscles responsible for keeping your spine neutral during deadlifts. Deadlifts can also help improve back pain and reinforce good lifting mechanics for everyday activities like picking up groceries, shoveling snow or raking leaves.
Deadlifts are a technically demanding exercise. I provide detailed instructions about how to deadlift here.
For back development, try three to five sets of 5 to 6 reps per set with perfect form and technique. Use a weight that allows you to use good form while still feeling challenged. You can use a barbell or diamond bar with this movement.
Pull ups
Pull ups are another classic lift that build a strong back. This exercise primarily targets your lat muscles, but also works your biceps. Changing your grip can help you target different areas of your back. Keeping a wide overhand grip can help you build wider lats. In contrast, keeping a close neutral grip can help you add density and thickness to your lats. Finally, using an underhand grip (chin ups) can help you build your lower lats and biceps.
Hold onto a bar with a tight, straight body position. Pull your chin to the bar by squeezing your shoulder blades back and down. Pause at the top and slowly lower back to the start position.
If you can’t yet do pull ups, you can try using an assisted pull up machine, bands or pull up negatives. You can also do this exercise on rings (shown below) for a shoulder friendly pull up alternative. Try three to five sets of 5-12 reps per set once or twice per week.
Bent over Rows
Bent over rows are another one of the best back exercises. This exercise trains your lats, but also recruits your rear delts, rhomboids, upper and lower traps, spinal erectors and your biceps and forearm muscles. To perform this exercise, get in a hip hinge stance with your arm straight underneath your shoulder, holding a moderately heavy weight. Pull your weight back to your rib cage by squeezing your back. Pause one count and then return to the straight arm position. Make sure you keep your core tight and keep your spine straight throughout this exercise. Try three to four sets of 6-12 reps on each side to strengthen your back.
Seated Cable Rows
Seated cable rows train your back much like a bent over row. However, if you have pan in the bent over position, or you have trouble maintaining a perfect hip hinge position in your bent over rows, you may have more success with the seated cable row. Depending on your grip, this exercise will also help you target your mid back better than the single arm dumbbell bent over row. To perform this exercise, use a close grip attachment with a seated row machine. With your torso upright and your feet on the floor or platform, pull your weight into your rib cage by squeezing your back and biceps. You can hold one count before returning to the start position.
You can try three to four sets of 6-15 reps with this simple, yet effective back exercise.
Inverted Rows
Inverted rows are an excellent body weight exercise for your back. This exercise is also scalable. Start with a high bar or handle position as a beginner. Position your hands at shoulder width and feet in front of you on the floor with straight arms and a neutral spine. Pull your chest to the bar by squeezing your back and biceps and pause one count at the top before returning to the start position.
As you get stronger, you can drop the handle position lower or move your feet lower. Advanced lifters can wear a weight vest or position their feet on a block off the floor to increase the difficulty. Try three to four sets of 6 to 15 reps on this exercise.
Chest Supported Rows
Chest supported rows can help you build a strong back, again without requiring a perfect hip hinge position. Position yourself face down on a bench with dumbbells right underneath your shoulders. Lift the weights up to your rib cage, squeezing your shoulder blades together and pausing for one count at the top. Try three to four sets of 6-15 reps with this exercise, using a moderately heavy weight.
Rear Delt Flies
Rear delt flies are a great back isolation exercise to perform at the end of your workout. This exercise primarily trains the rear portion of your shoulders. Training your rear deltoids in isolation at the end of your workouts can help you put the final touches on your back.
To perform the rear delt fly, get in a hip hinge or position yourself face down on an incline bench. Hold light weights under your shoulders with palms facing each other. While keeping your arms relatively straight, lift your weights up in a straight line to shoulder height. Pause one count and then return to the starting position. Try two to four sets of 10-20 reps with this isolation exercise. You can also perform this exercise with cables instead of dumbbells.
Final Thoughts
The best back exercises in this article can help you build a strong, sculpted back that helps snatch your waist and highlight your physique. Include a few of the exercises in this list to build your best back ever.
Need help with your form or want me to put together a comprehensive training program for you? Head on over to my personal training or online coaching pages so we can work together!
