The Best Back Workouts

Do you know how important it is to have a strong back? It’s super important!

That’s because your back has major muscle groups that are involved in almost any kind of movement. This is especially true for physical activities, like sports and exercise.

Your back muscles provide support for your spine and upper body. At the same time, your back works hand in hand with your lower body in many ways.

Don’t believe me? Try squatting down to pick something up off the ground using only your legs and no back muscles. I promise you can’t do it.

Strengthening your back muscles with consistent back workouts doesn’t only help your lower body, either. A strong back can help alleviate back pain and protect you from injury.

Building up the muscles in your back makes everyday life a little easier, too. Whether you need to carry groceries, lift something heavy, or just do some basic chores … having a strong back can make these tasks much easier.

Today, we’re going to dive into some of the best back workouts and exercises you can do to strengthen these muscles. First, though, let’s take a look at why back workouts matter and the main muscles we’ll be targeting.

In This Article:

• Benefits of Back Workouts
• Muscles of the Back
• The Best Back Workouts and Exercises
• How to Structure Your Back Workouts
• Common Mistakes in Back Workouts
• Frequently Asked Questions
• Final Thoughts

Benefits of Back Workouts

Before we get into the specific exercises, let’s talk about why back workouts should be a priority in your training routine. The benefits go way beyond just looking good!

Improved Posture and Reduced Back Pain

One of the biggest benefits of regular back workouts is improved posture. Many of us spend hours sitting at desks or looking down at our phones, which can lead to rounded shoulders and poor posture. 

Strengthening your back muscles can help pull your shoulders back and support proper spinal alignment. This can significantly reduce chronic back pain and discomfort.

Enhanced Athletic Performance

Whether you’re a competitive athlete or just enjoy recreational sports, a strong back is essential. Your back muscles are involved in nearly every athletic movement. This is everything from throwing and swinging to running and jumping. 

Back workouts can help improve your pulling strength, rotational power, and overall stability. These can all translate to better performance in any sport.

Injury Prevention and Spine Support

Your back muscles act as a natural support system for your spine. When these muscles are strong, they help stabilize your spine during daily activities and exercise. This can reduce your risk of injury, especially when lifting heavy or performing explosive movements. Strong back muscles also help protect your spinal discs from excessive stress.

Better Aesthetics and V-Taper

Let’s be honest ... a well-developed back looks impressive! Back workouts help create that V-taper physique, with wide lats that taper down to your waist. Whether your goal is bodybuilding or just looking better in your clothes, back training is essential.

Functional Strength for Daily Activities

Strong back muscles make everyday tasks easier and safer. From carrying groceries and moving furniture to picking up your kids or playing with your pets, back strength is functional strength. Back workouts prepare your body for real-world movements and help maintain independence as you age.

Improved Pulling Strength

Back workouts directly improve your pulling strength. This carries over to other exercises like deadlifts, Olympic lifts, and even bench press (through better stability). 

This increased pulling strength also helps balance out your pushing muscles. The result? Creating a more balanced and injury-resistant physique.

Muscles of the Back

Some of the main muscles in your back include the trapezius (traps), latissimus dorsi (lats), rhomboids, and erector spinae. Those are all some pretty big words, so let me break them down for you…

Trapezius

A large, trapezoid-shaped muscle (hence the name) that spans the neck, upper-back, and goes down to the mid-back as well. These are commonly referred to as the “traps.” The traps are responsible for elevating, retracting, and rotating your shoulder blades. They’re heavily involved in shrugging movements and help stabilize your shoulders during pressing and pulling exercises.

Latissimus Dorsi

A large, flat muscle located on both sides of the lower to mid-back. These are commonly referred to as your “lats.” The lats are your primary pulling muscles and are responsible for shoulder extension, adduction, and internal rotation. When well-developed, they create that wide, V-shaped back that many people strive for.

Rhomboids

These muscles are located underneath the lower trapezius between the spine and shoulder blades. The rhomboids retract your shoulder blades, pulling them together toward your spine. They’re essential for maintaining good posture and are heavily involved in rowing movements.

Erector Spinae

This is a group of 3 muscles that run up and down the length of your spine. The erector spinae muscles are responsible for extending your spine and maintaining an upright posture. They’re critical for exercises that require spinal stability.

Every one of these muscles works together to help support your spine. This provides stability and movement for your upper and lower body in many ways, too. Understanding which muscles you’re targeting during back workouts can help you focus on proper form.

The Best Back Workouts and Exercises

It’s about that time. Pay attention to the instructions, and make sure you never round your back with weight in your hands.

That would just be asking to throw your back out!

Bent-Over Rows

This exercise requires the use of either dumbbells or a barbell. Only go as heavy as what feels comfortable. You want to make sure to maintain a straight back throughout each set.

Step-By-Step Directions:

1. Start by standing with your feet hip-width apart and your knees slightly bent. Grab a pair of dumbbells or a barbell.

2. Then, bend forward at the waist with a straight back until your torso is close to parallel with the floor. Keep your core tight and allow your arms to hang naturally with the weight in each hand.

3. Begin the first rep by pulling the weight up toward your ribcage. Focus on pulling your elbows back rather than focusing on pulling the weight.

4. Once the weight reaches your ribcage, squeeze your lats and hold at the top. Next, slowly lower the weight back down and repeat this for sets and reps.

Muscles Worked:

Bent-over rows target the lats, traps, and rhomboids mostly. They also strengthen the core muscles and the muscles that support your spine, like the erector spinae.

Strengthening your bent-over row will likely lead to a wider back, too. So, if you want a big and strong back, these will help.

Lat Pull-Downs

As the name suggests, this exercise targets your lats (latissimus dorsi). It requires the use of a cable machine, but it is very similar to a pull-up.

In fact, it pretty much is a pull-up. Instead of pulling your body up, though, you’re pulling the bar down. With that being said, you’ll need a cable machine and a wide-grip bar for this exercise.

Most cable machines will even have a designated spot for lat pull-downs. You’ll find it if you look for the leg pads on the seat that anchor you in.

Step-By-Step Directions:

1. Start by grabbing the bar with an overhand grip. Next, sit down and secure your legs beneath the pad to lock yourself in. Sit upright with a slight arch in your back by puffing out your chest and pulling your shoulders back.

2. Keep your core engaged as you begin to pull the bar down toward your chest. You should pull the bar down to the lower part of your chest.

3. Then, squeeze your lats for a second, and slowly return the bar to its starting position. Repeat this for sets and reps.

Muscles Worked:

Aside from being a great exercise for your lats, it also works your rhomboids, arms, and rear shoulders.

Pull-Ups

If you don’t know what a pull-up is … chances are you never had a gym class! For the rest of us, we know exactly what they are all about.

Pull-ups are basically the bodyweight version of a lat pull-down. All you need is your body and a secure bar that’s higher than you can reach with your feet flat on the ground.

Step-By-Step Directions:

1. Start by standing under the bar and reaching up to grab it with an overhand grip. With your body suspended from the bar, pull your shoulders down and back. This alone may pull your body up a few inches.

2. From there, squeeze your lats and use your arms to pull your chest up to the level of the bar. Squeeze your lats for a second at the top, then slowly lower yourself back down to the starting position.

3. Repeat for sets and reps, if you can. If you can’t … don’t get discouraged. Pull-ups can be very challenging, and if you can’t do more than 5 … you may want to try an assisted pull-up.

4. This would involve either looping a band to the bar and your feet or using an assisted pull-up machine, if you have access to one, to offset some weight.

5. Make sure to avoid swinging your legs for momentum to maintain proper form. This will help you avoid injury and maximize the effectiveness of this exercise.

Muscles Worked:

Pull-ups engage your lats, rhomboids, traps, and other back muscles, as well as your arms. Strengthening these muscles can help improve athletic performance and prevent injuries.

Pull-ups can also help develop your lats better than any other exercise in my opinion.

Seated Cable Rows

Seated cable rows require the use of a cable machine, as the name suggests. You can use any attachment, but I prefer the double d-grip attachment with two close parallel bars.

Step-By-Step Directions:

1. Start by sitting on a low-row cable machine. Place your feet on the platform on both sides of the cable, and grab the attachment with your preferred grip.

2. Keep your back mostly straight with your chest puffed out and shoulders pulled back. Begin the movement by pulling the cable toward your abdomen.

3. Again, focus on pulling your elbows back rather than pulling the weight to you. That will help you emphasize your lats more as opposed to your arms.

4. When the bar reaches your abs, squeeze your lats for a second, then slowly return the cable to the starting position. Repeat this movement for sets and reps.

Muscles Worked:

Seated cable rows are an effective exercise for strengthening most of the muscles in your back. They are especially good for your rhomboids and lats. This movement is particularly good for building thickness in the mid-back, too, which is why it’s one of my favorites.

Landmine Rows

This is a great exercise that is very similar to the bent-over barbell row, but with a twist. To do this exercise, you’ll need a landmine attachment and a barbell or a landmine machine.

To keep it easy … I’ll give you instructions as if you’re using a barbell and landmine attachment.

Only one end of the bar will be lifted, while the other end of the bar stays grounded. That way, you only need to load weight on the end of the bar you plan on lifting.

You’ll also need a double d-grip, just like the one I referred to for seated cable rows.

Step-By-Step Directions:

1. Place the end of the bar that isn’t secured with the landmine attachment above/inside the “v” of the double d-grip. Both parallel handles should be outside the bar enough to get a good grip.

2. To begin, stand up with the bar just enough to get your torso parallel to the ground. Keep your back straight with your shoulders pulled back throughout each set.

3. Engage your lats and pull with your elbows until the bar is as close to your body as you can get it. Squeeze your lats for a second at the top, and slowly return to the starting position.

4. Repeat this for sets and reps.

Muscles Worked:

Similar to the low-row and bent-over row, this exercise targets mostly the lats and rhomboids. It does work the erector spinae quite a bit as well because of the core bracing required.

Y-Raises

Y-raises are a great exercise that is often neglected, or at least not known about. For shoulder health, I highly recommend incorporating Y-raises into your back workout routine.

To perform this exercise, you need an incline bench and a set of dumbbells.

Step-By-Step Directions:

1. For this exercise, you’ll be placing your chest at the top of an incline bench. Start by finding a good angle for the bench, such as a 45-degree angle. You can adjust it lower as long as your arms can hang freely off either side of the bench when on your stomach.

2. To start, lie on your stomach on the bench with dumbbells in hand, feet on the ground, and pull your shoulders back. Your hands should be in a neutral grip with your palms facing each other.

3. Begin by raising your arms in front of you at about a 45-degree angle as if trying to make the letter “Y” with your arms. You should feel tension in the muscles in your mid-back and in your shoulders.

4. When your arms are in line with your upper body, squeeze your shoulder blades together for a second. From here, slowly lower your arms back to the starting position.

5. Repeat this for sets and reps.

Muscles Worked:

This exercise targets the mid and lower traps, as well as the rhomboids. It also recruits the shoulders a good bit, but the main emphasis should be on the traps.

Single-Arm Dumbbell Row

This is yet another row variation, but also another great one. As the name suggests, you’ll be using one arm at a time. For set-up, make sure to grab a dumbbell and a bench to hold on to for stability and balance.

Step-By-Step Directions:

1. Start by placing your left knee on the bottom of the bench and your left hand on the top of the bench. Your right side will be off the bench. Your right arm will hold the dumbbell, and your right leg will be planted on the ground.

2. Stagger your right foot slightly behind your left knee.

3. From here, engage your right lat and pull your elbow back as far as you can with the weight in your hand. When you reach the end range of motion, squeeze your lats for a second, then slowly return to the starting position.

4. Repeat for sets and reps, and do the same number of reps on the left side.

Muscles Worked:

Single-arm dumbbell rows mostly work your lats, but they also work your arms and core. Your arms help to pull the weight, and your core helps keep you balanced so you don’t fall over with the weight.

Shrugs

This exercise is simple, but it’s still a great way to build your upper traps. If you want to bulk up and look bigger, having large traps is certainly one way to do it.

This can be done with a barbell or a set of dumbbells. Whichever you prefer is fine. I’ll walk you through what this looks like with a barbell…

Step-By-Step Directions:

1. Start by grabbing the barbell around shoulder-width apart, stand up, and bend forward slightly at your waist.

2. Be sure to keep your shoulders pulled back to stop them from rounding forward from the weight.

3. From here, all you need to do is lift the bar by pulling your shoulders up. Your arms should stay straight, and you should feel tension in the muscles just below your neck on either side.

4. Squeeze your traps at the top for a second, then slowly lower your shoulders back to the starting position. Repeat this for sets and reps.

Muscles Worked:

The upper traps dominate this exercise, but it’s also great for your forearms.

Straight-Arm Press Down

This exercise requires the use of a cable machine, and it’s a great way to somewhat isolate your lats. Any straight-bar attachment should work, but I prefer a longer bar to get a bit of a wider grip.

Step-By-Step Directions:

1. Start with whatever attachment you choose, and set it at the highest height you can.

2. Grab the attachment with an overhand grip, and take a small step back to lift the weight. From here, pull your shoulders back and hold them there while you pull the bar down toward your waist.

3. As the name suggests, try to keep your arms as straight as you can throughout the movement.

4. You should feel the tension in your lats on either side of your back. When the bar reaches your waist, squeeze your lats for a second, then slowly return them to the starting position.

5. Note that when returning to the starting position, you should release your shoulders from being pulled back at the top. Allow them to get a little stretch at the top before going back into another rep.

Muscles Worked:

I already mentioned this is a good way to mostly isolate the lats, but the rear shoulder and triceps help out a bit too.

Deadlifts

Deadlifts are praised as an exercise for serious bodybuilders and powerlifters, but you don’t have to be either to benefit from them.

They definitely aren’t easy, though!

For this exercise, you can do it with dumbbells, but it’s best with a barbell in my opinion.

Step-By-Step Directions:

1. Load a barbell with a comfortable weight for yourself and place it on the floor in front of you. Stand with your feet shoulder-width apart and walk up to the bar. Grip the barbell with an overhand grip so your arms are just outside your knees.

2. Tug up on the bar just enough to pull your body down into a squat while the bar is still not lifted off the ground. Your back should be straight, and your shins should be very close to or touching the bar.

3. Engage your lats to hold the bar close to your body as you drive your heels into the ground and stand up. Your hips and knees should extend at the same time.

4. Extending your knees before your hips could result in a lot more stress on your lower back and an increased risk of injury.

5. When you are fully upright with the bar, squeeze your glutes, then return to the starting position. Remember to keep the bar close to your body at all times and your back straight!

6. When the bar reaches the ground, reset, and repeat for sets and reps.

Muscles Worked:

This exercise works the entire posterior chain. A lot of people even consider deadlifts to be one of the best resistance exercises you can do. They target your lower back, core, glutes, and hamstrings, and even work your lats and traps quite a bit.

How to Structure Your Back Workouts

Now that you know the best back workouts and exercises, let’s talk about how to put them together into an effective routine.

The truth is, you can’t just randomly pick exercises and expect great results. You need a plan that considers training frequency, volume, intensity, and progressive overload.

Training Frequency

For most people, training your back 1-2 times per week is ideal. This gives your muscles enough stimulus to grow while allowing adequate recovery time.

If you’re following a workout split, you might train back on its own day or pair it with biceps since they work together during pulling movements.

Make sure to give yourself at least 48-72 hours of rest between back workouts to allow for proper muscle recovery.

Exercise Selection

I recommend choosing at least 4  different exercises per back workout session. Focus on including different movement patterns to hit all areas of your back:

• Vertical Pull (Pull-Ups, Lat Pull-Downs)
• Horizontal Pull (Bent-Over Rows, Seated Cable Rows)
• Hip Hinge (Deadlifts)
• Isolation (Straight-Arm Press Down, Shrugs)

This ensures you’re working your lats, traps, rhomboids, and lower back effectively.

Sets, Reps, and Rest Periods

Your sets and reps will depend on your goals on training experience. Here are some general recommendations to help guide your back workouts:

Goal	Sets	Reps	Rest Between Sets
Muscle Growth (Hypertrophy)	3–4	8–12	60–90 Seconds
Strength	4–5	4–6	2–3 Minutes
Muscular Endurance	2–3	15–20	30–60 Seconds

Sample Back Workout Routines

Here are three awesome back workout routines based on your experience level! Feel free to modify rep ranges, exercises, sets, and overall volume as you see fit.

Beginner Back Workout

Exercise	Sets	Reps
Lat Pull-Downs	4	10–12
Seated Cable Rows	4	10–12
Single-Arm Dumbbell Rows	4	10–12 (Each Arm)
Y-Raises	4	12–15

Intermediate Back Workout

Exercise	Sets	Reps
Pull-Ups	4	6–10
Bent-Over Rows	4	8–10
Landmine Rows	4	10–12
Straight-Arm Press Down	3	12–15
Shrugs	3	12–15

Advanced Back Workout

Exercise	Sets	Reps
Deadlifts	4	5–6
Pull-Ups (Weighted)	4	8–12
Bent-Over Rows	4	8–10
Single-Arm Dumbbell Rows	4	10–12 (Each Arm)
Seated Cable Rows	3	10–12
Straight-Arm Press Down	3	12–15

Remember to always start with a proper warm-up routine before jumping into your working sets!

Common Mistakes in Back Workouts

Even with the best back workouts, poor form and common mistakes can limit your results or even lead to injury. Here are the most common mistakes I see people make when training their back…

Rounding Your Back Under Load

This is the biggest mistake you can make, especially with exercises like deadlifts and bent-over rows. Rounding your back puts excessive stress on your spine and can lead to serious injury.

Always keep your back straight and your core engaged throughout every rep.

Using Too Much Weight

I get it … you want to lift heavy and see results fast. But using too much weight forces you to sacrifice proper form, which defeats the purpose.

Start with a weight you can control for the full range of motion. Focus on the mind-muscle connection and feeling your back muscles working. From there, you can slowly work the weights up over time to keep making progress.

Not Engaging Your Lats Properly

A lot of people pull with their arms instead of their back. This is especially common with rows and pull-downs.

To fix this, focus on pulling your elbows back rather than pulling the weight toward you. Think about squeezing your shoulder blades together at the top of each rep.

Neglecting Lower Back Exercises

Many people focus only on their lats and upper back while ignoring their lower back. This creates an imbalance that can lead to poor posture and back pain.

Make sure to include exercises like deadlifts that target your erector spinae and lower back muscles.

Not Training Back Frequently Enough

Your back is a large muscle group that can handle a lot of volume. Training it only once per week might not be enough stimulus for optimal growth.

Aim for at least 1-2 back workouts per week with at least 48 hours of rest between sessions.

Ignoring the Mind-Muscle Connection

Going through the motions without focusing on the muscles you’re working is a waste of time. You need to actively think about contracting your back muscles during each rep.

Slow down, reduce the weight if needed, and really feel your lats, traps, and rhomboids working.

Skipping Warm-Up and Mobility Work

Jumping straight into heavy back workouts without warming up is asking for trouble. Your shoulders, lats, and lower back need to be properly prepared.

Spend 5-10 minutes doing dynamic stretches, light cardio, and mobility work before your working sets.

Frequently Asked Questions About Back Workouts

Q: How Often Should I Do Back Workouts?

Most people should train their back 1-2 times per week. This provides enough stimulus for muscle growth while allowing adequate recovery time. Make sure to give yourself at least 48-72 hours of rest between back training sessions.

Q: What Is the Best Back Workout for Beginners?

For beginners, start with exercises that are easier to learn and control. I recommend lat pull-downs, seated cable rows, single-arm dumbbell rows, and Y-raises. These exercises allow you to focus on form without being too technically demanding.

Q: Can I Do Back Workouts at Home Without Equipment?

Yes! If you have a pull-up bar, you can do pull-ups and inverted rows. You can also use resistance bands for rows and pull-downs. Bodyweight exercises like Superman holds can strengthen your lower back, too.

Q: How Many Exercises Should I Do in a Back Workout?

Include at least 4 exercises per back workout session. Make sure to include different movement patterns like vertical pulls, horizontal pulls, and hip hinges. This can help with targeting all of the muscles of your back for a well-rounded back workout.

Q: Should I Do Back Workouts on the Same Day As Biceps?

You absolutely can, yes. Many people do! Your back and biceps pair well together since your biceps assist in all pulling movements. This is a popular pull day workout combination that allows you to train efficiently.

Q: How Long Should a Back Workout Take?

A typical back workout can take anywhere between 30-60 minutes, including your warm-up, working sets, and cool-down. If you’re spending much longer than that, you may be resting too long between sets or doing too many exercises.

Q: Can Back Workouts Help With Posture?

Absolutely! Strengthening your back muscles, especially your traps and rhomboids, can help pull your shoulders back and improve posture. This can help reduce slouching and alleviate upper back pain from sitting at a desk all day.

Q: Do I Need a Gym for Effective Back Workouts?

While a gym provides more equipment variety and heavier weights, you can still build a strong back at home. A pull-up bar and resistance bands can go a long way. However, for exercises like deadlifts and heavy rows, gym access is beneficial. You may also progress to the point where heavier weights will be necessary.

In Closing

No matter what your fitness goals are, incorporating effective back workouts into your routine is essential. A strong back is a healthy back, and you have to train these muscles regularly to get the most out of them.

Whether your goal is to build as much muscle as possible or lose body fat, the training must be there.

However, that’s not the only factor that must be in good standing. I would argue that your nutrition is just as important, if not more so.

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