Training your back: the 9 best back exercises lined up!
A beautiful, muscular back—who wouldn’t want that? Yet, for many athletes, back day or pull day isn’t the most favoured day of the week. Whether it's because we can only see our back in a mirror, or because the results aren’t as quickly visible compared to other muscle groups, training your back muscles is crucial for a balanced and healthy body. But how exactly do you train your back? In this blog, we highlight the 10 best back exercises, so you can see results in no time! If you're a woman, we’ve written a special blog just for you, titled The 5 Best Back Exercises for Women.
The Back Muscles
Although we often refer to “the back muscle,” our back actually consists of multiple smaller muscles that work together to perform various functions. You can train both your lower back and upper back, and there’s also a distinction between exercises that focus on the thickness of your back and exercises for the width of your back. The main muscles in the back are:
- The latissimus dorsi is the largest muscle in the body by surface area. This muscle is located on the back and side of your torso. Training this muscle gives you the so-called “wings.” So, with exercises for your lats, you're essentially training the latissimus dorsi.
- The trapezius, a diamond-shaped muscle at the top of your back, helps move your shoulder blade, among other things.
- The erector spinae runs from your neck vertebrae all the way down to your sacrum. When well-developed, and with a low body fat percentage, this muscle gives the “Christmas tree effect” in your lower back.
- The rhomboideus is located at the upper and middle part of your back and, along with the trapezius, contributes to the thickness of this part of your back.
Ensure a Complte Back Workout
The back muscles work together during most movements, making it challenging to isolate one specific back muscle. Since these muscles collaborate, it's important to train all of them. If there’s too much of a strength imbalance between the various back muscles, the risk of serious injury increases. However, if you notice that a particular part of your back is lagging behind from a physical standpoint, you can certainly place more emphasis on that area in your training.
These 9 back exercises are not to be missed
If you're a frequent gym-goer, there's a good chance you already know many of these back exercises and perhaps even perform them regularly. But do you also know exactly which muscles these exercises target? We highlight the 9 best back exercises for you, so at your next gym session, you'll know exactly which muscles you're training!
Back Exercise 1: Pull-up
Which back muscles do you target: Lats. Additionally, to a lesser extent, the trapezius and erector spinae.
The pull-up is a challenging exercise that almost everyone aspires to master. Practice makes perfect, so even if you’re struggling to get those pull-ups right, don’t give up!
How to perform a pull-up:
In most gyms, there is a special bar for pull-ups. Stand facing this bar and grab it with a very wide, overhand grip. Now, hang from the bar, inhale, and pull yourself up until your upper chest reaches the bar. Try to avoid tensing up and aim to hang as still as possible while pulling up. As with many things, practice makes perfect.
The more often you do pull-ups, the better you’ll get. After pulling yourself up, lower yourself in a controlled motion back to the starting position. Are pull-ups too easy for you? Challenge yourself by using a dipping belt and attaching weights to it!
Back Exercise 2: Chin-up
Which back muscles do you target: Lats
Primary muscle groups: Biceps
The chin-up is a variation of the pull-up. In this variation, you use a narrower, underhand grip, which activates different muscles. Since you're engaging your biceps, chin-ups are often easier to perform than pull-ups.
How to perform a chin-up:
Grab the bar with your palms facing you, at about shoulder-width apart. Hang from the bar and pull yourself up in a controlled motion. Try to keep your body as still as possible. Stop when your chest reaches the bar, then lower yourself in a controlled motion back to the starting position.
Back Exercise 3: Seated Cable Row
Which back muscles do you target: Lats, rhomboideus, and trapezius
Primary muscle groups: Biceps
The seated cable row can be performed with both a wide and narrow grip. Here, we focus on the narrow grip variation.
How to perform a seated cable row:
This exercise is performed on a specific machine: the cable station. Attach a narrow grip to the machine and sit down. Keep your back straight; if the seated row machine has a low bench (just above the ground), keep your legs slightly bent. Sit far enough back to maintain tension on the cable during the exercise. Now, pull the handle toward you in the direction of your abdomen. Keep your shoulder blades pulled back, and when the grip reaches your stomach, pause for a moment. Then, slowly release the handle back toward the starting position and repeat the exercise for the desired number of reps.
Back Exercise 4: Barbell Bent-Over Row
Which back muscles do you target: Lats and trapezius
Primary muscle groups: Biceps, shoulders, forearms, and core
The barbell bent-over row engages the stabilizing muscles of your upper body, helping to develop better posture and body alignment. It's an exercise you shouldn’t skip!
How to perform a barbell bent-over row:
Grab a barbell and load it with a weight that suits your strength level. Stand with your feet shoulder-width apart and slightly bend your knees. Squat down and grab the barbell just wider than shoulder-width with an overhand grip. Stand back up with the barbell in hand, keeping your knees slightly bent and your torso leaning forward so that the barbell is near your knees. Be sure to keep your back straight throughout the movement. Now, pull the barbell toward your torso in a quick, explosive motion. The barbell should come up just below your chest. Slowly lower the barbell back to the starting position and repeat the exercise until you reach your desired number of repetitions.
Back Exercise 5: Dumbbell Bent-Over Row
Which back muscles do you target: Lats, but your trapezius and rhomboids are also involved.
The dumbbell bent-over row is the sibling of the barbell bent-over row. As the name suggests, you perform this exercise using dumbbells. This exercise is also performed unilaterally.
How to perform a dumbbell bent-over row:
You perform this exercise on a flat bench. You can also perform the exercise on a bench with a slight incline or standing, while leaning on, for example, the row of dumbbells. Do whatever feels most comfortable for you! We’ll explain the exercise using the flat bench version.
Grab a dumbbell and a bench. Place your right knee on the bench with your knee bent, and your left leg standing next to the bench. Also, support yourself with your right hand on the bench. You are essentially in a four-point stance on the bench, but with only one side of your body. Now grab the dumbbell with your left hand, and while keeping your back straight, pull the dumbbell up along your body in a rowing motion. At the top, hold the dumbbell briefly and then slowly lower it back down in a controlled manner. Repeat this until you have completed the desired number of reps, and then switch sides.
Back Exercise 6: Conventional Deadlift
Which back muscles do you target: The primary muscle group targeted is the lower back. In this article, we’ll explain exactly which muscles you engage with the conventional deadlift.
Besides the squat, the deadlift is one of the most important compound exercises. This exercise engages various muscle groups and also burns a significant amount of calories. However, the deadlift is a tricky exercise and requires proper technique and execution; otherwise, there's a risk of serious injury. In this article, we’ll explain in detail how to perform a proper deadlift and the different variations available. If you want some extra protection for your back while deadlifting, you can opt to use a lifting belt.
How to perform a conventional deadlift:
You start the deadlift by placing a barbell with weights on the ground. Stand in front of the barbell with your feet shoulder-width apart and positioned "under" the barbell so that it is above the middle of your feet. Then, grab the barbell outside your legs with your arms extended. Bend your knees until your thighs are almost horizontal, engage your core, and lift the barbell by straightening your legs. When the barbell reaches knee height, bring your upper body upright by pushing your hips forward. Make sure to keep your back straight throughout the entire exercise! Once you're standing upright, hold this position for about 2 seconds, then lower the barbell back down to the starting position.
Back Exercise 7: T-Bar Row
Which back muscles do you target: Lats and trapezius
Primary muscle groups: Biceps, shoulders, and forearms
This exercise is a variation of the barbell bent-over row. You use a barbell or a T-bar for this exercise.
How to perform a T-bar row:
Most gyms have a special "holder" where you can secure the barbell or T-bar. Position the bar so that the back is locked in place, and then load the plates onto it. If you're using a barbell, you can clamp a narrow grip handle around the barbell to use as a handle. Stand with your feet shoulder-width apart, with the bar positioned between your legs. Bend your knees slightly, keep your back straight, and grab the bar with your palms facing each other. Now, pull the bar towards you. When the barbell almost touches your body, hold it briefly before lowering it back down in a controlled manner and repeating the movement.
Back Exercise 8: Lat Pulldown
Which back muscles do you target: Lats, trapezius, and rhomboideus
Primary muscle groups: Biceps
One of the most well-known exercises for your lats is the lateral (or lat) pulldown. This exercise is similar to the pull-up, except this time, the bar comes towards you instead of you pulling yourself up to the bar. This makes the exercise a bit easier than pull-ups!
How to perform a lat pulldown:
The lateral pulldown is performed on the pulldown machine. Attach a wide bar to the machine and grip it with a wide, overhand grip. Your hands should be placed wider than shoulder-width apart. Now, sit down and pull the bar towards you in a controlled motion, bringing it towards the top of your chest. Keep your back straight and pull the bar down until it almost touches your chest. Hold this position briefly, then slowly and in a controlled manner, return the bar to the starting position. The lat pulldown is a great exercise for building that V-shape!
Back Exercise 9: Straight Arm Pulldown
Which back muscles do you target: Lats and rhomboideus
Primary muscle groups: Triceps and shoulders
The straight arm pulldown is performed in a cable station. For this exercise, you use a wide-grip bar, similar to the one used for the lat pulldown.
How to perform a straight arm pulldown:
Stand facing the cable station with your feet hip-width apart. Grab the bar with a grip slightly wider than shoulder-width, keeping your arms straight and thumbs pointing inward. Keep your back straight, engage your core, and pull the bar down with straight arms toward your thighs. Once the bar reaches your upper legs, slowly return it to the starting position. Repeat this movement while ensuring your arms stay straight throughout the entire exercise!
How many back exercises per workout?
The number of back exercises you should perform per workout can vary depending on your training goals, fitness level, and time constraints. In general, it is recommended to do 3-4 different back exercises per training session.
Always start your workout with a heavy compound exercise like the conventional deadlift or pull-ups, which activate multiple muscle groups in your back. Then, you can move on to isolation exercises like lat pulldowns, rows, or dumbbell exercises to target specific muscle groups more directly.
If you incorporate the above exercises into your gym routine, you’re on the right track. Remember, developing a strong back takes time, so be patient and make sure to give enough attention to your back during your workouts.
Boost your performance with supplements
In addition to a good training plan, proper nutrition and supplementation are essential for achieving optimal results. For back exercises, we recommend the following supplements: Whey protein helps with recovery and building muscle mass after intense workout sessions, while creatine improves your explosive power and performance. A multivitamin ensures you get all the necessary vitamins and minerals, which is important for overall health and recovery. Magnesium supports muscle function and helps prevent cramps and fatigue. These supplements are perfectly suited for a back training program and will help you get the most out of your workouts.
