Are you looking for back exercises to help you build muscle and strength? You’ve come to the right place! We’ve put together a list of the 10 best back exercises you can do to help maximize your back workouts. From barbell rows to pull-ups, these back exercises will have you well on your way to building back muscles and strength.
When you crack your exercise toolkit open each week on back day, there is no shortage of movements available. If they all seem too much at once or that blank canvas leaves something up to chance; we’ve got a list for those who need guidance! After doing some research into which back exercises would build muscle most efficiently – based on both science and personal preference- this is what came out as a top priority:
- Can be learned easily learned and performed
- Target every muscle of your body
- Suggested by most bodybuilders and weightlifters
- Can be done with the help of available equipment at commercial gyms
So, here are the 10 best back exercises that will help you shape muscles and build strength. Read on to find out which back exercises you should be doing!
10 Effective Back Exercises For Building Muscles
1. Deadlift:
Why deadlift: The deadlift is one of the most important back exercises you can do to help increase back strength and muscle mass. It works a variety of back muscles and is a great exercise for developing overall back strength. Additionally, it helps to improve posture and core stability. To execute the deadlift properly, make sure to keep your back straight throughout the entire movement and focus on squeezing your back muscles as you lift the weight.
Moreover, this back exercise is more than just a back exercise. From your calves to your upper traps, it targets your entire body. If you think that this exercise is just for powerlifters, you are wrong. Many bodybuilders build their backs with this exercise. Although it might be harder for you at first, once you get used to it, you will be able to increase the weight and get bulky muscles in less time.
Read More: Deadlift Training: How To Do It Perfectly?
Variations of Deadlift
- Barbell rack pull
- Trap bar deadlift
- Snatch grip deadlift
- Romanian deadlift
- Barbell deadlift
- Kettlebell deadlift
When your goal is to build a strong back, you need to stick to one of these deadlift variations. Meanwhile, other variations such as Sumo deadlifts, single-leg deadlifts, and stiff-legged deadlifts focus more on the other muscle groups than your back.
Pro Tip: You can do heavy deadlifts first if you’re only doing a few sets (under 6 reps), or later in your workout. If you’re trying to get better at repetitions, moderate-weight deadlifts are just as good as going for max-effort PRs.
2. Bent-Over Row
Why Bent-Over Row: The upper back, lower back, lats, traps, and spinal erectors will all get a workout with this move. And it’s not just us saying that–the science backs it up! This exercise is often part of the best back exercises for men targeting the back muscles but makes no mistake, women will see benefits from doing this exercise too.
Variations of Bent-Over Row:
- Underhand grip bent-over rows
- Pendlay rows
- Overhand grip bent-over rows
- Bent-over kettlebell or dumbbell rows
Pro Tip: Do heavy bent-over rows at the beginning of your back workout using lower rep ranges, such as 6-8 or 8-10. By doing this, you will be saving your lower back. If deadlifts have tired you, skip it or do it on a second back day later in the week.
3. Pull Up
Why Pull-Up: Incorporating an overhead pulling movement into your back routine is a great idea, and the pull-up is one of the best. Each variation has its own advantages: Wide-grip variations are great for the upper lats, while close-grip chins or neutral-grip pull-ups have a greater stretch and overall range of motion. Mixing it up by incorporating different variations will help you achieve optimal results!
Variations of Pull Up
- Spotter-assisted pull-ups
- Behind-the-head-pull-ups
- Gymnastic rings pull-ups
- Chins-ups
- Wide-grip pull-ups
- Machine-assisted pull-ups
Pro Tips: If you’re quite good at pull-ups, do some light sets to warm up. If they are a bit more difficult for you, treat them as a movement to build strength at the beginning of your workout. Assisted variations help create great pumps at the end of your back training session.
4. T-Bar Row
Why T-Bar Row: T-bar rows, at a first glance, may look like another variation of the bent-over row to some. However, experienced lifters understand that there is a significant difference between the two exercises. With T-bar rows, you can lift heavier weights! There is also typically more than one hand position and width to choose from when performing this exercise. For instance, if you elect for a wider grip while doing T-bar rows, it will put greater emphasis on your lats. On the other hand (no pun intended), utilizing a neutral grip during this exercise better targets muscles in the middle back region such as rhomboids, teres muscles, and traps.
Variations of T-Bar Row:
- Lying T-bar row
- Landmine row holding the bar
Pro Tip: Do this move sooner rather than later in your workout, especially if you plan on lifting heavy weights. Because it’s easier on the lower back, you could do it after deadlifts. But be careful to use strict form; if you find yourself cheating or struggling to maintain a flat back, chest-supported rows may be a better choice.
5. Seated Row
Why Seated Row: The classic seated row is unique from every free-weight variation because it provides constant tension throughout the movement.
In addition, many gyms have a wide range of handles that you can clip onto a seated cable row with a carabiner, giving you various options for wide and narrow grips as well as different hand positions.
Variations of Seated Row
- Machine seated row
- Plate-loaded high row
- Single-arm cable row
- High-cable standing row
- Cable row
Pro Tip: Like machines, cables can handle a lot of weight without being too difficult for you. These exercises are best done at the end of your workout, so don’t be afraid to go for slightly higher reps here, like 10-12 or even 12-15 reps.
6. Single-Arm Smith Machine Row
Why Single-Arm Smith Machine Row: The Smith machine is often avoided by experienced lifters, but it shouldn’t be. The stability of the fixed plane allows you to heft heavier weights than usual, making for a great workout.
Treat it like a mixture of a dumbbell row and a machine row, mixing the best aspects of each move. The single-arm version with your elbows pulled close to your sides is especially good at targeting the lower lats.
Variations of Smith Machine Row:
- Smith machine bodyweight inverted row
- Single-arm Smith machine row
- Smith machine bent-over row
Pro Tip: Do this back exercise midway through your workout or just after heavy overhand pulls. Meanwhile, your goal should be working your back muscles as much as possible, not letting a weak grip stop you from progressing.
7. Lat Pull-Down
Why Lat Pull-Down: Although you may be inclined to use a wide-grip bar, evidence shows that using a close neutral grip activates the lats just as much as a regular grip does. This grip also allows for more range of motion and increased time under tension for the lats, meaning it is great for muscle development.
Variations of Lat Pull-Down:
- Single-arm pull-down
- Half-kneeling or full-kneeling pull-down
- Neutral-grip pull-down (narrow, medium, wide)
- Overhand-grip pull-down (narrow, medium, wide)
- Rope handle pull-down
Pro Tip: No matter your goal, the shoulders are an important muscle group to target. When building mass, aim for sets of 8-12 reps in the middle or end of your workout. You can also use it as a finishing move to get a pump.
8. Single-Arm Dumbbell Row
Why Single-Arm Dumbbell Row: This is an exercise where both sides work independently, allowing you to use straps and move a lot of weight.
Training with one arm allows you a greater range of motion and also supports your back by having one hand on a bench.
Variations of Single-Arm Dumbbell Row:
- Single-arm arc row
- Single-arm barbell row
- Single-arm row with one hand on a bench
- Single-arm row with one hand and one leg on a bench
Pro Tip: Including such back exercises in the middle or end of your workout, and performing sets of 8-12 repetitions or more can help you reach your goals in less time.
9. Dumbbell Pull-Over
Why Dumbbell Pull-Over: Choosing pull-overs for your back? Absolutely! This focused single-joint move allows you to really target and tone your lats, especially if you choose the right variation.
For example, doing this movement on a decline results in longer lat tension than when using a flat bench.
Variations of Dumbbell Pull-Over
- Straight-arm pull-down
- Decline bench pull-over with a weight plate, dumbbell, or barbell
- Flat bench pull-over with a weight plate, dumbbell, or barbell
- Cable pull-over
Pro Tip: Almost always, single-joint movements should be the concluding exercise in your body-part routine. For a good finishing pump, keep the reps on the higher side, around 12-15 per set.
10. Chest-Supported Row
Why Chest-Supported Row: This increasingly popular back exercise is appealing because it doesn’t touch the lower back like T-bar rows or bent-over rows. You can go as heavy as you want on this row variation without risk of injury. The bench also enforces strict technique, making it a favorite accessory movement for heavy lifters and anyone looking to improve their posture and build overall back muscle.
Variations of Chest-Supported Row:
- Incline bench chest-supported row with dumbbell, kettlebell, and cable
- Seal row
Pro Tip: This isn’t an exercise that should be done with heavy weights or early on in a back workout; it could be used as a warm-up for other rows. A good range would be 8 reps, but more likely 12-15.
So, these are the best back exercises that can help you tone and build muscles. If, you are a beginner, give your body a little time to get used to these back exercises. Meanwhile, with the passage of time, you can increase the intensity of each exercise and weight.
FAQs
What are the best back programs for mass?
Several back programs are specifically designed to help you build muscle mass. Programs like the 5×5 program and German Volume Training involve heavy back exercises like deadlifts, barbell rows, pull-ups, and back extensions. These programs focus on progressive overload, meaning you gradually increase the weight and reps as your back muscles get stronger. Other back programs focus on hypertrophy, meaning you’ll use higher reps and lighter weights to get a good pump. Whichever back program you decide to use, make sure it fits your fitness goals and provides enough variety in back exercises.
Are deadlifts the best back exercise?
Absolutely! Deadlifts are a compound back exercise that will tax your entire body and can help you build significant back muscle mass. Yet, there is a caveat. The back muscles help you maintain good form and keep your back safe, but the true workhorse of the exercise is actually the hips.
What back exercises did Mike Tyson do?
Mike Tyson’s back and shoulder workouts were famous for their intensity. He was known to do pull-ups, chin-ups, bent-over rows, lat pulldowns, and reverse flyes. He would also use a back extension machine to strengthen his lower back muscles. It’s said he would also do backflips as part of his warm-up routine.
Why are pull-ups really the King of back exercises?
Pull-ups are considered the “King of Back Exercises” because they engage all the back muscles, including your lats and traps. Pull-ups also require more upper body strength and back control than most back exercises, making them the perfect overall exercise for building back muscles.