Home WorkoutsBack & Triceps Workouts 8 Best Back Exercises at Gym For Stronger Back Muscles

8 Best Back Exercises at Gym For Stronger Back Muscles

by Fit Wth Guru
back exercises at gym

The back muscle is one of the most prominent and substantial body parts. It is also the most intricate, comprising several linked muscle groups. The back exercises at gym are an excellent way to make your back solid and muscular. Exercises that target the afflicted muscles can help strengthen your back. You can regain your tone by using resistance bands and weights in the gym.

The solid back muscle gives you strength and makes your back V-shaped. It is only possible when you perform back workouts at the gym. Suppose you pick up additional movements that hit that area and give you a fantastic back. You have to do the best back exercises at gym, and it will provide you with stunning results. Fully understanding which back workouts hit which portion of your back will allow you to build shape.

We are dividing the back muscle into four regions essential for back training. The central portion that we are talking about is as follows:

  • Upper and Outer Lats
  • Lower Lats
  • Middle Back
  • Lower Back

Each portion requires specific exercises for building weight. The back exercises at gym help you shape your back muscles. These workouts provide strength in your back and endurance in your body.

back exercises at gym

8 Best Back Exercises at Gym

Many back workouts at the gym help you build your back to be solid and toned. But here we talked about the eight best back exercises at gym for your back muscles. Look at the top back workouts, and these are best for beginners and advanced as follows:

  1. Bent-Over Row
  2. One-Arm Dumbbell Row
  3. T-Bar Row
  4. Seated Cable Row
  5. Close-Grip Front Lat Pulldown
  6. Face Pull
  7. Barbell Pullover
  8. Romanian Deadlift

1. Bent-Over Row

The bent-over row is a compound exercise that works many different back muscles and is a great addition to any training program. It primarily targets the latissimus dorsi, or the huge wing-shaped muscles on your back. The bent over is also one of the best back exercises at gym. It provides the benefits of building strength and muscle mass in the upper and middle back.

How to do it:

  • Place your feet shoulder-width apart and flex your knees slightly to stand. Maintain a straight back and a tight core as you hinge at the hips and bend forward at a 45-degree angle. With an overhand grip that is marginally broader than shoulder-width apart, hold a barbell.
  • Squeeze your shoulder blades together, draw your elbows tight to your sides, and row the weight towards your body. Consider using your back muscles instead of your biceps to propel the weight.
  • Return the weight to the starting position gradually.

back exercises at gym

2. One-Arm Dumbbell Row

The one-arm dumbbell row is an excellent workout for building stronger back muscles, especially the lats, traps, and rhomboids. It’s also ideal for strengthening grips and core stability. It is also one of the best back exercises at gym.

How to do it:

  • Utilizing a bench, bend forward while maintaining a straight back and a tight core. Rest one hand on the bench for support. Lay the opposite knee down on the bench.
  • Hold the dumbbell in one hand, bend at the hips, and keep your back flat if you’re not utilizing a bench.
  • With a neutral grip, hold the dumbbell and extend your arm straight down.
  • Retract your shoulder blade and keep your core active.
  • Letting out a breath, bring the dumbbell up to your hip while keeping your elbow close to your body.
  • Pay attention to pulling with your back muscles rather than your biceps.
  • Squeeze your upper back slightly to reach the peak of the exercise, then slowly return the dumbbell to the beginning position.

3. T-Bar Row

The T-Bar Row is an excellent exercise for developing a thick and muscular back because it works the latissimus dorsi (lats) and other muscles like the rhomboids, traps, and biceps. It is also one of the best back exercises at gym and gives you excellent results.

back exercises at gym

How to do it:

  • Place your weighted T-bar attachment.
  • Position your feet hip-width apart and bend your knees just a little bit.
  • Maintain a level back and a tight core as you hinge from your hips until your torso is 45 degrees off the floor.
  • Use an overhand or neutral grip to hold the handle with your palms facing each other.
  • Instead of utilizing your arms to raise the weight, concentrate on pulling with your lats.
  • Handle the stretch in your lats as you slowly return the weight to the starting position.
  • Execute 3–5 sets of 8–12 repetitions for strength and hypertrophy.

4. Seated Cable Row

The seated cable row is a compound exercise that works your latissimus dorsi (lats), the big muscles in your back that pull your arms down and toward your body. It stabilizes your forearms and biceps and activates other back muscles, including the trapezius and rhomboids. It is also one of the best back exercises at gym.

How to do it:

  • Place your feet flat on the footplate as you sit on the machine. Maintain a slight bend in your knees and contract your core.
  • With a neutral or pronated hold on the straight bar, bend forward and hinge at the hips to grab the V-bar. Maintain a straight back and a contracted core. This is where everything begins.
  • Keep your elbows close to your body, squeeze your shoulder blades together, and draw the handles back towards your torso. Consider pushing your elbows into your back pockets. Exhale while you are pulling.
  • After the exercise, pause for a bit of time to clench your lats, then slowly move the handles back to the beginning position while taking a breath.
  • Continue until the desired number of times.

back exercises at gym

5. Close-Grip Front Lat Pulldown

The close-grip front lat pulldown is a variation of the traditional lat pulldown exercise that works the muscles in your back, particularly the lats, with an emphasis on the inside part. It is one of the best back exercises at gym and works better for your back muscles.

How to do it:

  • Adjust the lat pulldown machine’s seat to ensure your thighs are safely under the pads. Maintain a straight back and a tense core while sitting. With your hands more closely spaced than shoulder-width apart, take an underhand hold on the V-bar bracket.
  • Maintaining your chest out and your core active, slant back a little, roughly 30 degrees. Lift the bar to its maximum length and extend your arms overhead.
  • With your lats contracted, release the bar and bring it down to your chest. Put your shoulder blades together and retract them. Avert body swings and the use of momentum.
  • You should pause and gently squeeze your lats when the bar reaches your upper chest.
  • Taking a breath, carefully raise the bar back to the beginning while keeping your grip on the handle. At the top, avoid letting your arms twitch or relax.
  • Perform the required number of times.

6. Face Pull

Face pulls are a standard workout that works your upper back’s traps, rhomboids, and rear deltoids. It is the finest exercise for your back muscles. It directly targets your back and gives strength to your back. The face pull is also one of the best back exercises at gym.

How to do it:

  • A high pulley position should be used to attach the rope to the cable machine. Place your feet shoulder-width apart and tense your core.
  • Hold the rope with your hands pointing inward in a neutral grip. While there are variations with overhand or underhand grips, external rotation works best in neutral.
  • Once the weight is just barely off the stack, take a step back. Maintaining a straight back and engaged core, slant back gently. Maintain a slight bend in your elbows and keep them to the sides.
  • Squeeze your shoulder blades together to start the movement, then pull the rope backward and slightly downward toward your face. With your elbows extended, concentrate on engaging your shoulders’ external rotation.
  • After the exercise, carefully return to the beginning position while holding your shoulder blades together briefly.
  • Complete the prescribed number of sets and reps.

back exercises at gym

7. Barbell Pullover

A traditional exercise, the barbell pullover works your latissimus dorsi, or lats, which are the big, wing-shaped muscles on your back. Along with working your chest and core to a lesser degree, it also works other back muscles, including the teres major and minor. It is also one of the best back exercises at gym, and you must add this variation to your routine.

How to do it:

  • Bend your knees to a 90-degree angle while lying on the bench with your feet flat on the floor. For stability, slightly arch your lower back and push your upper back and glutes into the bench.
  • Slightly wider than shoulder-width apart, take a neutral grip on the barbell with your hands facing each other. For the duration of the workout, keep your arms slightly bent.
  • Hold the barbell close to your body as you raise your arms straight over your chest. Targeting a deep stretch in your lats, slowly drop the bar behind your head in a controlled arc.
  • To raise the bar back to the beginning position in a controlled motion, flex your lats. Pay attention to how your back muscles are pulling.
  • Perform the specified number of sets and repetitions.

8. Romanian Deadlift

The Romanian Deadlift (RDL) is a compound exercise that works your glutes and hamstrings but also performs a few back muscles to a lesser degree. It is also one of the best back exercises at gym.

How to do it:

  • Place your feet hip-width apart and tip your toes slightly outward while standing.
  • Hold a barbell or dumbbell with an overhand grip on your arms, outside your legs.
  • Lower your weight towards the floor by hinging at the hips while maintaining a straight back and slightly bent knees. Instead of bending at the waist, try pushing your hips back.
  • Reduce the weight until your hamstrings stretch; this should ideally happen at shin level. If your lower back starts to round, stop.
  • Push through your heels and squeeze your hamstrings and glutes at the top to stand back up.
  • Keep your back straight and your movements regulated for the duration of the rep.

back exercises at gym

People Also Ask

What are the benefits of doing back exercises at gym?

The benefits of performing back exercises at the gym are numerous. By counteracting the effects of prolonged sitting and reclining, strengthening your upper, mid, and lower back muscles helps improve posture. Additionally, more muscular back muscles support your spine more effectively, lowering your chance of injury from everyday activities or other workouts.

Is it necessary to incorporate stretching into my back workout routine?

Yes, stretching exercises are crucial for preserving flexibility, enhancing range of motion, and easing muscle tension during your back workout regimen. Back muscles, including the latissimus dorsi, rhomboids, and spinal erectors, can be stretched to improve muscle function and prevent stiffness. Stretching is an excellent technique for back exercises at gym.

Can I do back exercises if I have back pain or an injury history?

Back exercises at the gym should be done carefully by people with a history of back pain or injury. Before beginning any new exercise program, they should speak with a healthcare provider. Specific back exercises may need to be changed or avoided entirely, depending on the type and severity of the condition, to prevent aggravating pre-existing problems. The back exercises at gym also give you relief from back pain.

Are there any back exercises I can do at home without gym equipment?

You can work out your back effectively at home without using gym equipment with a few different movements. Among these are bodyweight workouts like:

  • Superman: Squeeze your back muscles while lying face down on the floor with your arms extended overhead. Lift your knees and torso off the ground.
  • Reverse snow angels: Raise your arms and chest off the ground while lying face down on the floor. Then, move your arms in the snow angel position.
  • Cobra stretch: The cobra stretch involves lying face down on the floor with your palms flat next to your shoulders. Lift your upper body off the floor to stretch your back and abdominal muscles while arching your spine.


Building a strong, muscular back at the gym is crucial for improving one’s general strength, functionality, and physical beauty. It is a comprehensive set of guidelines about back exercises at gym. Achieving a well-rounded and contoured body demands specialized workouts that focus on different parts of the back, a complicated series of interconnected muscle groups.

People can improve posture, build a stronger, more defined back, and improve their general physical fitness and well-being by engaging in a range of efficient workouts that target different muscle groups. Every back exercises at gym was thoroughly explained, including the correct form and how to do it to get the best results.

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1 comment

Healthstay March 2, 2024 - 11:39 am

I just like the helpful information you provide in your articles


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