The time has come to talk about one of my favorite workouts: Back Day.
Back day is always fun, and your back muscles can change your look a ton!
Your back is such a core and pivotal part of your body too. Strengthening these muscles can actually help make some daily tasks easier.
Do you ever have to carry anything? You use your back muscles for that.
Have you ever had to pick anything up off the ground? You use your back for that too.
Coming up with your own back workouts can be challenging, though.
That’s why I’ve written a guide with some of the best back day exercises. I even wrote in some effective full workouts you can try out!
No, these aren't just back day workouts for men or back exercises for men either. These are great workouts and exercises for back day that anybody can do.
Let’s start with the muscles we'll be using on a back day. Then, we'll get into the exercises and workouts!
Introduction to Your Back Muscles
Most people have heard of their “lats” and “traps.” These are two of the more well-known muscles you'll find in your back.
However, your back is made up of many more muscles than just your lats and traps. If you want a stronger back, it'll be helpful for you to know all the important muscles of your back.
So, let's dive into the key muscles in your back:
Lats
The latissimus dorsi muscles assist with pulling exercises like rowing and pull-ups. These are large, fan-shaped muscles that contribute to the width of your back. In a way, they resemble wings.
Rhomboids
This muscle group lies between your shoulder blades and helps retract them. This will be necessary for stability in these exercises.
Upper and Lower Traps
The trapezius muscles help stabilize and move the shoulder blades. They help in movements like shoulder shrugs & rotations, and they help support posture too.
Low Back / Erector Spinae
The erector spinae muscles run along the spine and are crucial for maintaining proper posture. They support your back by extending and stabilizing the spine. I like to call these your posture muscles.
Teres Major
The teres major muscle aids in internal rotation, extension, and adduction of the arm. It works closely with the lats to make those movements happen.
Rear Deltoids
This is the rear portion of your shoulder muscle. Its main job is to help pull your upper arms behind you. Just about every back exercise will involve this small muscle in some way.
Rotator Cuff Muscles
The rotator cuff muscles stabilize the shoulder, and when strong, they may help prevent shoulder injuries (1). They work hand in hand with your other back muscles to stabilize your shoulders in each exercise.
Alright, now that we’ve got the back muscles out of the way, let’s dive into the exercises!
Best Exercises for Back Day Workouts
When it comes to back day, and our workouts in general, it can be easy to fall into the same routine. It can also be hard to know if you're targeting all the muscles necessary to get the best results possible.
The good news is, there are an endless number of exercises you can do for back day. If you're looking to switch things up or learn some of the best exercises, here are 12 of my favorite...
Chin-Ups
The chin-up works a lot of different muscles in your back, biceps, and forearms.
1. Set up a bar higher than you can reach from the ground. Grab the bar with an underhand grip, spacing hands shoulder-width apart.
2. Hang with your arms fully extended.
3. Pull your shoulders back and use your biceps and lats to pull yourself up. Once your chin is above the bar, you’re at the top.
4. Squeeze your biceps and lats for a second at the top, then slowly lower back to the starting position.
5. Repeat this for reps.
Pull-Ups
Pull-ups are very similar to chin-ups. The biggest difference is that you'll be using an overhand grip. Your hands can also be further apart. They work similar muscles, but put less emphasis on your biceps this way, and more on your back.
1. Set up a bar higher than you can reach from the ground. Grab the bar with an overhand grip, spacing your hands wider than shoulder-width apart.
2. Hang with arms fully extended.
3. Pull your shoulders back, then pull yourself up until your chin is above the bar. To emphasize your lats, focus on pulling your elbows down rather than pulling with your hands.
4. Squeeze your lats at the top for a second, then slowly lower back to the starting position.
5. Repeat this for reps.
T-Bar Rows
The T-Bar row is an awesome back exercise. In fact, I'd consider it one of my favorites! It works the lats, rhomboids, traps, and rear delts.
1. Load one end of a barbell with weight, and secure the other end in a corner or landmine attachment.
2. Use a V-grip handle under the barbell near the end with the weight.
3. Bend your knees and hips to get into a partial squat position. Your back should remain straight, and slightly above parallel to the floor.
4. Pull the bar towards your chest, squeezing your shoulder blades together. Focus on pulling your elbows behind you.
5. Squeeze your lats for a second at the top, then slowly lower the bar back down.
6. Repeat this for reps.
Lat Pulldowns
The lat pulldown is the same motion as a pull-up with 2 major differences. Number one: You’re seated. Number two: you’re pulling the bar down instead of yourself up.
This exercise works your lats and works them hard. They also make for a great substitution for pull-ups if you still need to work your way up to doing them.
For this exercise, you'll need a cable machine with a lat-pulldown station.
1. Reach up to grab the bar with an overhand grip, hands wider than shoulder-width apart.
2. Sit with your thighs secured under the pad, adjusting it if necessary.
3. Pull your shoulders back, then pull the bar down to your chest leaning slightly backward. Focus on pulling with your elbows, and keep your back straight with your chest out.
4. Squeeze your lats for a second at the bottom, then slowly return to the starting position.
5. Repeat this for reps.
Seated Cable Low Rows
The seated cable row works your lats, traps, rear delts, and rhomboids. This is similar to the T-Bar row, but you’ll be seated and it doesn’t work your posture muscles as much.
Find a seated cable station and attach a V-grip handle, or whichever attachment you prefer.
1. Sit with your feet on the platform in front of you, knees slightly bent.
2. Pull your shoulders back and lean back slightly. Pull the handle towards your upper abs, and focus on pulling your elbows back.
3. Squeeze your lats for a second, then slowly return back to the starting position.
4. Repeat this for reps.
Deadlifts
The deadlift works a lot of different muscle groups. In your back, it works your lats, traps, and posture muscles. Outside of your back, it works your glutes, hamstrings, and core.
1. Walk up to a loaded barbell with your desired weight.
2. Stand with your feet hip-width apart, barbell at your shins.
3. Squat down and grab the bar with an overhand grip, spacing your hands shoulder width apart.
4. Pull up on the bar not enough to lift it, but to pull yourself into a parallel squat. Be sure to keep your back straight.
5. Lift the bar by pushing your heels into the ground, and extending your hips and knees at the same time. Keep the bar close to your body throughout the entire movement.
6. Squeeze your glutes at the top for a second, then slowly lower the bar back to the floor with control.
7. Repeat this for reps.
Single-Arm Dumbbell Rows
This simple exercise works the lats, traps, rhomboids, and rear deltoids. Your core and biceps will also get a good workout too. Plus, all you'll need is a dumbbell and a flat bench.
1. Place one hand and the knee on the same side on a bench. Your hand should be under your shoulder and your knee under your hip for support. Your opposite foot should be on the ground, but back a little to be out of the way.
2. Grab a dumbbell with the other hand, allowing your arm to hang straight.
3. Pull the dumbbell towards your hip, focusing on pulling your elbow behind you.
4. Squeeze your lat for a second at the top, then slowly lower the dumbbell back to the starting position.
5. Repeat this for reps, and do the same number of reps on the opposite side.
Back Extensions
This back-specific exercise works the lower back muscles and your glutes. For this exercise, you will need an extension bench or roman chair.
1. Position yourself on an extension bench, with your hips against the pad. Be sure the pad is slightly lower than your waistline.
2. Grab the sides of a weight plate and hold it against your chest while keeping your elbows behind you. If you’d like to do it with no weight, then keep your hands behind your head.
3. Bend at your hips to lower your upper body toward the floor. Be sure to keep your back straight and posture muscles engaged.
4. Squeeze your glutes and core to bring your body back into a straight line.
5. Squeeze your glutes hard at the top for a second, then repeat for reps.
Bent-Over Rows
This exercise works your lats, the middle and lower traps, rhomboids, and the rear deltoids. It also gives some solid work to your posture muscles.
1. Stand holding a barbell with an overhand grip, hands shoulder-width apart.
2. Bend forward at your hips and keep a slight bend in your knees. Bring the barbell just below your knees and make sure to keep your back straight and chest up.
3. Use your lats and elbow flexors to pull the bar to your upper abdomen. Focus on pulling with your elbows to emphasize your lats.
4. Squeeze your lats at the top for a second, then slowly lower the bar back down.
5. Repeat this for reps
Face Pulls
This back day exercise works your rear deltoids and traps in your upper back. Don’t compromise form to pull too heavy of a weight! Focus on the contraction in your traps and shoulders. Trust me, you'll get a lot more out of the exercise.
For this exercise, you'll need a cable machine with a rope attachment.
1. Attach a rope handle to a high pulley.
2. Hold the rope with an overhand grip, thumbs facing down. Stand with your feet shoulder-width apart.
3. Step back to lift the weight off the stack. Pull the rope towards your face, keeping your elbows high and wide.
4. Squeeze your traps for a second, then slowly extend your arms back to the starting position.
5. Repeat this for reps.
Shrugs
This is an exercise focused solely on your upper traps. If you want to look more muscular, this is a great exercise to do!
Grab a barbell loaded with your choice of weight, and stand up with it.
1. Lean forward slightly, pull your shoulders back, and use your traps to pull your shoulders up as high as you can.
2. Squeeze your traps hard at the top, and slowly return back to the starting position.
3. Repeat this for reps.
Straight Arm Pulldowns
This exercise is somewhat of an isolation exercise for your lats. It mostly takes your arm muscles like your biceps out of it, but does work your triceps some.
Set up a bar attachment on a high cable pulley.
1. Grab the bar with an overhand grip, and step back to lift the weight off the stack.
2. Keep a slight bend in your elbows as you pull the bar down to your hips. (I know it’s called “straight arm”, but the slight bend limits the use of your triceps). This helps you focus more on your lats.
3. Squeeze your lats at the bottom for a second, then slowly return back to the starting position.
4. Repeat this for reps.
Back Day Workouts for Your Goals
Time to put these together for some great back day workouts!
These are great back workouts for everyone! The only thing that will change from person to person is the weight you choose.
These workouts help target specific areas you may want to focus on during back day. They can help you build muscle and strength, and look your best.
So, whether you’re a beginner or an experienced athlete, there’s a good back day workout here for you!
Beginner Back Workout
If you’re new to working out your back, this workout can be a great place to start. All you have to do is complete the workout to the best of your ability! I recommend choosing a weight that gets difficult by the last 1-2 reps.
| Exercise | Sets | Reps |
| Lat Pulldown | 3 | 10-12 |
| Seated Cable Row | 3 | 10-12 |
| Shrugs | 3 | 10-12 |
| Back Extension | 3 | 12-15 |
| Single-Arm Dumbbell Row | 3 | 10-12 (Each Arm) |
| Face Pulls | 3 | 12-15 |
Advanced Back Day Workout
Now, if you’ve been working out for a while, you’re going to want a thorough back day workout. This will have some of the more advanced exercises added in.
If you want a well-developed back, you have to hit all of your back muscles with intensity and volume. That’s what this back day workout will set you up for.
| Exercise | Sets | Reps |
| Deadlift | 4 | 5-8 |
| Pull-Ups | 3 | To Failure |
| T-Bar Row | 3 | 8-12 |
| Shrugs | 3 | 8-12 |
| Bent-Over Row | 3 | 8-12 |
| Back Extension | 3 | 8-12 |
| Face Pull | 3 | 10-12 |
Is a Good Back Day Workout All You Need?
These back day workouts are a great way to get started building a better version of you!
Just remember that there are other muscles you need to target each week too. That, and your workouts are only PART of the equation.
If you want to build muscle, get fit, manage your weight, or any combination of these goals ... Then you also need to focus on your nutrition and recovery. Protein intake, calorie intake, water, and sleep are all crucial to your success!
Your body needs the right fuel to power through your workouts and to help you recover.
Now, most of this fuel should come from the food you eat. To be honest though, most people lead very busy lives and struggle in that department.
If that sounds like you, you could consider adding supplements to your regimen. I’ve been using them myself for the last 12 years, and they’ve made a massive difference in my results.
Seriously, I’ve put on almost 70 pounds of muscle in that time frame! Not because supplements are magic. There are no magic supplements. It's really just because supplements helped fill in the gaps I had in my nutrition.
For example, I always take a recovery supplement immediately after I work out. That's because, during an intense workout, the body burns through its energy stores and breaks down muscle tissue.
So, afterward, I take the Post Workout Stack to jumpstart my recovery. The stack is designed to help replenish energy and supply muscles with the protein they need to repair. I've definitely noticed a huge difference in my recovery and soreness!
At 1st Phorm, we have a massive selection of high-quality nutritional supplements to support your goals! Our mission is to help real people earn real and long-term results. We know you don't take shortcuts with the work you're putting in to reach your goals. That's why we don't take any shortcuts with the products to help you reach them!
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References:
(1) Hoppe MW, Brochhagen J, Tischer T, Beitzel K, Seil R, Grim C. Risk factors and prevention strategies for shoulder injuries in overhead sports: an updated systematic review. J Exp Orthop. 2022 Aug 16;9(1):78. doi: 10.1186/s40634-022-00493-9. PMID: 35971013; PMCID: PMC9378805.
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