Many people always feel that their backs do not feel and cannot exert force during training. This time is when the back workout is needed. The muscles of the back are relatively large, so we will train more movements than other muscle groups.

Know Your Back Muscles

Understanding the different muscles of the back can help you target them more effectively during your workouts.

Muscle	Location	Function	Example Exercises
Latissimus Dorsi (Lats)	Extends from the lower back to the upper arm	Shoulder extension, adduction, internal rotation	Pull-ups, lat pulldowns, single-arm dumbbell rows, straight-arm pulldowns
Trapezius (Traps)	Base of the skull to mid-back, out to shoulders	Elevate, retract, and depress the scapula	Shrugs, face pulls, upright rows, bent-over rows
Rhomboids	Between the spine and the shoulder blades	Retract the scapula, pulling shoulder blades together	Face pulls, seated cable rows, T-bar rows, reverse flyes
Erector Spinae	Runs along the length of the spine	Extends and stabilizes the spine	Deadlifts, hyperextensions, good mornings, supermans
Teres Major	Just above the lats, below the shoulder	Assists with shoulder adduction and internal rotation	Pull-ups, lat pulldowns, single-arm rows
Infraspinatus	Part of the rotator cuff, on the shoulder blade	External rotation of the shoulder	Face pulls, reverse flyes, external rotation exercises
Levator Scapulae	Cervical spine to upper part of scapula	Elevates the scapula (lifting shoulder blades)	Shrugs, shoulder blade elevation exercises
Rear Deltoids (Posterior Deltoids)	Back portion of the shoulder	Shoulder extension and horizontal abduction	Reverse flyes, face pulls, bent-over lateral raises
Serratus Posterior	Upper and lower back, beneath the lats	Assists with movement and stabilization of the ribs during breathing	Generally engaged indirectly during other back exercises
Multifidus	Deep muscle running along the spine	Stabilizes and supports the vertebrae	Supermans, bird-dogs, deadlifts

 

So today we will introduce 16 back workouts, let’s take a look!

1.Pull-ups
2.Deadlift
3.Resistance Band Pull-ups
4.LAT Pull Down
5.Barbell Rows
6.Inverted Rows
7.Bent Over Dumbbell Row
8.Hyperextension
9.Push-ups
10.Dumbbell Single-arm Row
11.Prone Cable Pull-down
12.T Bar Row
13.Face Pulls
14.Superman
15.Reverse Fly
16.Chest-Supported Rows

 

🏋‍♀16 Back Workouts For Building Muscle

1.Pull-ups

 

Pull-up is a classic and effective action. Therefore, it is also very difficult for many newcomers to pull up. When doing pull-ups, you can choose to grab the horizontal bar and do about 15 to 20 at first. Because pull-ups can stimulate most of the back muscles. 

Muscles Targeted: Upper back (latissimus dorsi), biceps, shoulders, forearms, core.

How To:Grasp a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart. Engage your core and pull your body up by contracting your back and biceps until your chin is above the bar. Lower yourself back down in a controlled manner until your arms are fully extended.

Tips: Keep your body straight and avoid swinging. Focus on pulling with your back rather than your arms.

2.Deadlift

 

The deadlift is a good exercise for the back. In addition to using the horizontal bar, you can also try dumbbells. Deadlifts can stimulate multiple muscle groups, and the effect is far more pronounced than isolated movements. Deadlift training twice a week can increase the strength of the hamstrings, gluteus maximus, lower back and upper back.

Muscles Targeted: Lower back, glutes, hamstrings, quads, core, forearms.

How To: Stand with your feet hip-width apart with a barbell over your midfoot. Bend at the hips and knees to grasp the bar with an overhand or mixed grip. Keep your back straight and chest up as you lift the bar by straightening your hips and knees, coming to a standing position. Lower the bar back to the ground by bending at the hips and knees.

Tips: Keep the bar close to your body throughout the lift. Engage your core and avoid rounding your back.

3.Resistance Band Pull-ups

 

If you don’t have the equipment to do pull-ups, you can also use tension straps. Wrap the tension band around the thigh, or the other end under the crotch, tie it to the pole and fasten it firmly. In this way, you can easily do pull-ups to train your back.

Muscles Targeted: Upper back, biceps, shoulders (with assistance).

How To: Attach a resistance band to a pull-up bar and loop the other end under your knees or feet. Grasp the bar with an overhand grip and perform a pull-up with the band assisting your lift. Pull your chin above the bar, then lower yourself back down.

Tips: Use the band to maintain good form and gradually decrease the band's assistance as you get stronger.

4.LAT Pull-Downs

 

When we pull down in a high position, the latissimus dorsi of our back muscles will be stimulated very well, which has a training effect that increases the width and thickness of our latissimus dorsi. For the high-position pull-down training exercise, we have to know that this is a good exercise to increase the width of the back muscles. If we want to increase the back width, then do more high-position pull-downs.

Muscles Targeted: Upper back, latissimus dorsi, biceps.

How To:Sit at a lat pull-down machine and grasp the bar with a wide overhand grip. Pull the bar down to your upper chest, squeezing your shoulder blades together, then slowly return to the starting position.

Read More: close grip vs wide grip LAT pulldown

5.Barbell Rows

 

Muscles Targeted: Middle back, latissimus dorsi, biceps, rear deltoids.

How To: Bend at the hips with a slight bend in the knees, keeping your back straight. Grasp a barbell with an overhand grip and pull it towards your lower rib cage, squeezing your shoulder blades together. Lower the bar back down in a controlled manner.

Tips: Keep your back flat and avoid using momentum. Engage your core for stability.

6.Inverted Row

 

Muscles Targeted: Upper back, biceps, shoulders, core.

How To: Lie under a bar set at waist height or use TRX straps. Grasp the bar with an overhand grip, keeping your body straight and feet on the floor. Pull your chest towards the bar, squeezing your shoulder blades together, then lower yourself back down.

Tips: Keep your body in a straight line and avoid sagging your hips. Adjust the bar height for more or less difficulty.

7.Bent Over Dumbbell Row

Muscles Targeted: Middle back, latissimus dorsi, biceps, rear deltoids.

How To: Bend at the hips with a slight bend in the knees, holding a dumbbell in each hand. Pull the weights towards your hips, keeping your elbows close to your body and squeezing your shoulder blades together. Lower the dumbbells back down.

Tips: Maintain a flat back and controlled movement. Avoid rounding your shoulders

8.Hyperextension

 

Muscles Targeted: Lower back, glutes, hamstrings.

How To: Lie face down on a hyperextension bench with your hips on the pad and your ankles secured. Lower your upper body towards the floor, then raise it back up until your body is in a straight line.

Tips: Avoid hyperextending your back beyond a straight line. Engage your core and glutes for stability.

9.Push-ups

Muscles Targeted: Chest, triceps, shoulders, core.

How To: Start in a plank position with your hands slightly wider than shoulder-width apart. Lower your body until your chest nearly touches the ground, keeping your elbows close to your body. Push back up to the starting position.

Tips: Keep your body in a straight line from head to heels. Engage your core to prevent sagging or arching your back.

10.Dumbbell Single-arm Row

This action is to exercise each side of the back separately so that the muscles of the back can be fully exercised. From the perspective of exercise goals, one-arm dumbbell rowing will help us stimulate the middle of the latissimus dorsi. It can not only help us widen the back, but also thicken the back. It is a very classic and effective back-training exercise.

Muscles Targeted: Middle back, latissimus dorsi, biceps, rear deltoids.

How To: Place one knee and hand on a bench for support, holding a dumbbell in the opposite hand. Pull the dumbbell towards your hip, keeping your back flat and elbow close to your body. Lower the dumbbell back down.

Tips: Keep your back parallel to the floor and avoid twisting your torso. Use a full range of motion.

11.Prone Cable Pull Down

Muscles Targeted: Upper back, latissimus dorsi, biceps.

How To: Lie face down on an incline bench set at a cable machine. Grasp the cable handles with both hands and pull them towards your shoulders, squeezing your shoulder blades together. Slowly return to the starting position.

Tips: Keep your body stable on the bench and focus on engaging your back muscles.

12.T Bar Row

The T-Bar Row is a powerful compound exercise that primarily targets the muscles of the upper back, particularly the latissimus dorsi, rhomboids, and trapezius. It's an excellent movement for building a strong and well-developed back. 

How To: 

1. Load the machine, choose a handle, and stand with feet shoulder-width apart.
2. Keep a straight back, hinge at the hips, and grip the handle.
3. Pull the handle towards your abdomen, squeezing your upper back.
4. Lower the handle with control, maintaining proper form.
5. Breathe in as you lower and exhale as you pull.
6. Adjust grip width for variations, like wide or close grip.

Tips: Keep your back flat and avoid rounding your shoulders. Use a full range of motion and controlled movements.

13.Face Pulls

Muscles Targeted: Rear deltoids, upper back, trapezius, rotator cuff muscles

Equipment Needed: Cable machine with rope attachment

How To:

1. Set the cable machine to a high pulley position.
2. Attach a rope handle and grasp it with both hands, palms facing each other.
3. Step back to create tension in the cable and stand with feet shoulder-width apart.
4. Pull the rope towards your face, keeping your elbows high and flaring out to the sides.
5. Squeeze your shoulder blades together at the end of the movement.
6. Slowly return to the starting position.

Tips:

• Keep your torso stationary and avoid using momentum.
• Focus on squeezing the shoulder blades together.

14.Superman

Muscles Targeted: Lower back, glutes, hamstrings, shoulders

How To:

1. Lie face down on the floor with your arms extended straight overhead and legs extended.
2. Simultaneously lift your arms, chest, and legs off the ground as high as possible.
3. Hold the top position for a moment, squeezing your glutes and lower back muscles.
4. Slowly lower your arms, chest, and legs back to the starting position.

Tips:

• Avoid hyperextending your back.
• Keep the movements slow and controlled.

15.Reverse Fly

Muscles Targeted: Rear deltoids, upper back, rhomboids

How To (with Dumbbells):

1. Stand with feet shoulder-width apart, holding a dumbbell in each hand.
2. Bend at the hips, keeping your back flat and knees slightly bent.
3. Let your arms hang down, palms facing each other.
4. With a slight bend in the elbows, lift the dumbbells out to the sides until your arms are parallel to the floor.
5. Squeeze your shoulder blades together at the top of the movement.
6. Slowly lower the dumbbells back to the starting position.

Tips:

• Keep your core engaged to maintain a neutral spine.
• Avoid swinging the weights; control the movement.

16.Chest-Supported Rows

Muscles Targeted: Middle back, rhomboids, lats, biceps

How To:

1. Set an incline bench to about a 45-degree angle.
2. Lie face down on the bench with your chest supported and your feet firmly on the ground.
3. Hold a dumbbell in each hand (or a barbell) with arms extended straight down.
4. Pull the weights towards your chest, squeezing your shoulder blades together at the top of the movement.
5. Slowly lower the weights back to the starting position.

Tips:

• Keep your chest in contact with the bench throughout the exercise.
• Focus on using your back muscles rather than your arms to lift the weights.

Incorporating these 16 back workouts into your fitness routine can be a transformative step toward building a strong, sculpted, and well-defined back. The diversity of exercises and the strategic focus on different muscle groups ensure a balanced and comprehensive approach to back training. Remember, consistency and proper form are key to achieving your muscle-building goals. Whether you're a novice or an experienced fitness enthusiast, these back workouts offer a pathway to a more powerful and impressive physique. As you put in the effort and dedication, you'll be well on your way to reaping the rewards of a stronger and more confident you. So, embrace the challenge, stay motivated, and enjoy the journey of crafting a remarkable back that truly stands out.