When it comes to back exercises, many people think that doing a few sets of pull-ups or bodyweight exercises can train back muscles. But if you want to train a stronger back, these exercises are not enough.
You should know that our back is not a single muscle, but a whole group of muscles, which together support all the activities in our daily life and our exercises. Moreover, back muscles are an indispensable part of our body. So when doing back muscle training, just one or two back exercises will not train a strong muscle group.
So this is why I wrote an article about back exercises. Back exercises can help us prevent back injuries, help us lift more weight, and even create a perfect V-shaped back. Studies have shown that back exercises can not only relieve pain for patients with back pain but also improve their quality of life. So the benefits of back exercises are self-evident, which is why I have sorted out these 12 best back exercises today. Most of these movements are very helpful for training our muscle groups, and they will also target different target muscles. If you need it, just include these best back exercises in your daily exercise!
Related: You Must Do These 7 Lower Back Exercises – Safe & Effective
The Benefits of Training Your Back
There are countless reasons to work your trapezius, lats, and other muscle groups. Training your back offers numerous benefits that extend beyond just aesthetics.
Muscle Balance and Posture
The back muscles, including the lats, traps, rhomboids, and spinal erectors, play a crucial role in maintaining proper posture and spinal alignment. Strengthening these muscles helps prevent issues like kyphosis (hunchback) or lordosis (swayback) by supporting the spine and improving overall posture.
Reduce Your Risk of Injury
A strong back can reduce the risk of injury, especially during activities that involve lifting or pulling. Strengthening the muscles around the spine and shoulders provides stability and support, lowering the likelihood of strains or sprains.
Improved Athletic Performance
Many athletic movements, such as throwing, punching, and jumping, rely on strong back muscles for power and stability. Athletes in sports like swimming, rowing, and gymnastics particularly benefit from back strength to enhance performance.
Functional Strength
Daily activities often require pulling movements, such as lifting groceries, picking up children, or moving furniture. A strong back makes these tasks easier and reduces the risk of injury during everyday activities.
Enhanced Metabolism
Back exercises can involve large muscle groups, which can contribute to an increase in overall metabolism.
Improved Breathing
The muscles between the ribs (intercostal muscles) and the diaphragm, which assist in breathing, are indirectly strengthened by exercises targeting the back and core. This can lead to improved respiratory efficiency and endurance.
Help Develop Your V-Shape
Back exercises play a significant role in developing the coveted V-shape physique, which is characterized by broad shoulders and a narrow waist, creating a visually appealing silhouette.
12 Best Back Exercises
The warmup
Before back exercises, you need to do 5-10 minutes of aerobic exercise to get your blood circulating, wake up your body muscles, and avoid strain.
Then do 5 minutes of stretching exercises to prepare for back exercises. This is a good starting point.
Resistance Band Pull-apart
Why: The resistance band pull-apart back exercises primarily target the muscles of the upper back, specifically the rear deltoids (posterior deltoids), rhomboids, and middle trapezius. It’s a popular exercise due to its simplicity, accessibility, and ability to improve shoulder stability and posture.
How:
1. Stand with your feet hip-width apart.
2. Hold the resistance band with an overhand grip, palms facing down.
3. Keep a slight bend in your elbows throughout the exercise to avoid strain.
4. Begin with your arms extended straight out in front of you at shoulder height, keeping tension on the band.
5. Initiate the movement by pulling the band apart laterally, squeezing your shoulder blades together.
6. Continue pulling until your arms are extended out to the sides, forming a “T” shape with your body.
7. Pause briefly at the fully stretched position, focusing on squeezing your upper back muscles.
8. Slowly reverse the movement by bringing your arms back together in front of you under control.
Lat Pulldown
Why: The lat pulldown classic and effective back exercises that works the upper back muscles, such as the latissimus dorsi.
How:
1. Sit securely on the lat pulldown machine with your knees under the knee pads or brace (if available).
2. Adjust the thigh pad or brace so that it fits snugly against your thighs to prevent your body from lifting during the exercise.
3. Grab the lat pulldown bar or handle with an overhand grip (palms facing away from you) slightly wider than shoulder-width apart. Alternatively, you can use a close grip or other attachments for variation.
4. With your arms fully extended, lean back slightly and maintain a straight posture from your hips to your shoulders.
5. Pull the bar or handle down smoothly towards your upper chest, focusing on using your back muscles (especially the lats) to initiate and control the movement.
Back Extension
Why: Back extensions are exercises primarily targeting the lower back muscles, specifically the erector spinae. They can be performed using different equipment and variations.
How:
1. Position yourself face down on the bench with your feet secured under the foot pads (if available). Your hips should be just above the edge of the bench.
2. Cross your arms over your chest or place your hands behind your head (avoid pulling on your neck).
3. Maintain a neutral spine position with your head aligned with your spine. Inhale and brace your core muscles.
4. Slowly lower your torso towards the floor until you feel a stretch in your lower back. This is the starting position.
5. Exhale and contract your lower back muscles to lift your upper body until it’s in line with your hips and thighs. Keep your spine neutral and avoid hyperextending.
6. Squeeze your glutes at the top of the movement to engage your posterior chain. Hold briefly at the top position to maximize contraction in your lower back muscles.
Pull-up
Why: Pull up compound back exercises that primarily target the muscles of the upper body, specifically the back, shoulders, and arms. It’s an excellent exercise for building strength and muscle mass in the upper back and arms.
How:
1. Grasp the pull up bar with an overhand grip, slightly wider than shoulder width. Your arms should be fully extended.
2. Hang freely from the bar with your arms fully extended, elbows locked, and shoulders slightly shrugged. Inhale and brace your core muscles.
3. Exhale and begin to pull your body up towards the bar by flexing your elbows and squeezing your shoulder blades together.
4. Focus on engaging your back muscles (especially the latissimus dorsi), biceps, and shoulders to initiate the movement.
5. Continue pulling until your chin clears the bar. Keep your chest up and elbows pointing down throughout the movement.
6. Hold briefly at the top position to maximize contraction in your back muscles.
Scapula Shrugs
Why: Scapula shrugs are great for targeting the muscles around the shoulder blades, particularly the lower and middle trapezius. They help improve scapular stability and posture.
How:
1. Stand or sit straight back and relaxed arms at your sides.
2. Without bending your elbows, retract your shoulder blades by pulling them down and together as if trying to squeeze a pencil between them.
3. Hold the contraction briefly.
4. Slowly release and return your shoulder blades to the starting position.
Renegade Row
Why: Renegade rows are back exercises that primarily target the muscles of the upper back, shoulders, and core. This exercise is performed using dumbbells and engages multiple muscle groups simultaneously, making it effective for strength-building and improving stability.
How:
1. Your feet should be slightly wider than hip-width apart for stability.
2. Lift one dumbbell off the floor, pulling your elbow up towards the ceiling while keeping your elbow close to your body.
3. Focus on squeezing your shoulder blade towards your spine as you row the dumbbell up.
4. Keep your hips and torso stable without rotating them; aim to minimize any twisting motion.
5. Maintain your plank position throughout the movement, avoiding any sagging or arching in your lower back.
T-Bar Row
Why: The T-bar row classic back exercises that primarily target the muscles of the back, including the latissimus dorsi (lats), rhomboids, and middle trapezius.
How:
1. Load the appropriate weight plates onto the T-bar row machine or secure the barbell in a corner with a landmine attachment.
2. Stand over the bar so that it is centered between your legs.
3. Choose an appropriate grip width (typically shoulder-width apart or slightly wider) on the handle or barbell.
4. Bend at your hips and knees to lower your torso until it’s nearly parallel to the floor. Your back should be flat and your spine neutral.
5. Keep your head up and maintain a slight bend in your knees for stability.
6. Brace your core and pull the handle or barbell up towards your lower chest/upper abdomen area.
Seated Row
Why: The seated row is another effective strength training exercise that targets the muscles of the back, particularly the middle back (rhomboids and middle trapezius), as well as the biceps and rear deltoids. It’s a versatile exercise that can be performed using various equipment, such as cable machines, resistance bands, or specialized seated row machines.
How:
1. Adjust the height of the cable machine’s handle to a comfortable level, usually slightly below shoulder height.
2. Sit on the bench or seat provided with your feet flat on the footrests or the floor.
3. Grab the handle with your palms facing each other (neutral grip), palms facing down (pronated grip), or palms facing up (supinated grip), depending on your preference and the available handle.
4. Extend your arms fully in front of you while holding the handle, keeping a slight bend in your elbows to avoid locking them out.
5. Pull the handle towards your abdomen, driving your elbows backward. Focus on squeezing your shoulder blades together as you pull, engaging your back muscles fully.
Chest-Supported Row
Why: The chest-supported row is an excellent exercise for targeting the muscles of the upper back, including the rhomboids, rear deltoids, and middle trapezius. This exercise is performed using a bench specially designed for chest support, typically found in gyms.
How:
1. Adjust the chest-supported row machine or incline bench so that when lying face down on it, your chest is supported comfortably and your arms can extend fully downwards.
2. Grab the handles of the machine or place dumbbells/barbells in front of you on the floor.
3. Lie face down on the chest support with your chest firmly against the pad and your feet on the floor or footrests (if available).
4. Reach down and grab the handles of the machine or the dumbbells/barbell with a neutral grip (palms facing each other).
5. Pull the handles towards your lower chest or the dumbbells/barbell towards your rib cage, retracting your shoulder blades as you pull.
6. Keep your elbows close to your body as you pull the weight, focusing on squeezing your shoulder blades together at the top of the movement.
TRX Row
Why: The TRX row versatile and effective back exercises that primarily targets the muscles of the back, including the latissimus dorsi, rhomboids, and trapezius muscles. It’s a bodyweight exercise that utilizes suspension training equipment like the TRX suspension trainer.
How:
1. Adjust the TRX straps to an appropriate length. The shorter the straps, the more challenging the exercise will be.
2. Stand facing the anchor point of the TRX with your feet shoulder-width apart.
3. Grab the handles with an overhand grip (palms facing down) while leaning back, keeping your body at an angle to the floor.
4. Your body should be straight from head to heels, with your arms fully extended and tension on the TRX straps.
5. Maintain tension in your core to stabilize your body throughout the exercise.
6. Initiate the rowing movement by pulling your chest towards your hands, bending your elbows, and squeezing your shoulder blades together.
Med Ball Wood Chop
Why: The Med Ball Wood Chopback exercises target multiple muscle groups, primarily focusing on the core, shoulders, and obliques. It’s a functional movement that mimics everyday activities involving rotational and twisting motions.
How:
1. Stand with your feet shoulder-width apart, holding a medicine ball with both hands. Your arms should be extended down in front of your body, slightly bent at the elbows.
2. Begin the movement by rotating your torso and raising the medicine ball diagonally across your body.
3. Imagine chopping wood with an axe: as you rotate, bring the ball up and across your body, finishing with the ball above your opposite shoulder.
4. Keep your arms extended throughout the movement, and engage your core to stabilize your body.
5. Rotate your torso as far as comfortably possible while maintaining control and balance. Ensure that your hips and feet pivot naturally with your torso to facilitate the rotational movement.
Chainsaw Row
Why: The Chainsaw Row variation of the back exercises. It’s named after the motion of starting a chainsaw, which involves a similar pulling action. This exercise primarily targets the upper back muscles, including the latissimus dorsi, rhomboids, and trapezius muscles, while also engaging the biceps and forearms.
How:
1. Place a dumbbell or kettlebell next to a bench or sturdy platform.
2. Position the bench so that you can place one knee and hand on it for support, with the opposite leg on the ground for balance. Use your free hand to grasp the dumbbell or kettlebell.
3. Place one knee and hand on the bench. The knee and hand should be on the same side of your body.
4. Your back should be straight, and your head should be in a neutral position. Grasp the dumbbell or kettlebell with your free hand, allowing it to hang straight down towards the ground.
5. Pull the dumbbell or kettlebell upwards in a rowing motion, keeping your elbow close to your body and leading with your elbow. Imagine pulling the weight as if starting a chainsaw, bringing your elbow back and up towards your hip.
The Bottom Line
Through the above back exercises, I think you have understood the importance of exercising your back muscles, which is not only good for your physique but also important for other fitness goals. As mentioned above, you only need a pair of dumbbells to do back exercises at home to help you build a V-shaped torso. If the above 10 best back exercises are consistent with your fitness goals, then you can apply them to your back training plan. When you start training the entire back muscles, you will be surprised at how quickly your back muscles grow. If you want to build a bigger and stronger back, don’t hesitate, to start now!
