Home WorkoutsBack & Triceps Workouts The 10 Best Back Exercises for Strength and Muscle Gain

The 10 Best Back Exercises for Strength and Muscle Gain

by Fit Wth Guru
Back Exercises

A big, strong back Is a statement where you want to look more muscular and perform well under the barbell curls. Back exercises can boost your muscles to look different and more attractive. You must train your back 2 to 3 times a week and do it correctly. The back is a very big muscle and the strongest part of the body.

Maybe the back muscle is hiding from the mirror, but it is the front and center muscle in the V-shaped and injury-proof body. Build these crucial moves into your daily routine for the best back exercises.

Every powerful body is built with solid back exercises, while the chest, abs, and arms may control the back. Because the back is one of the largest and most important muscle groups, it has a massive impact on the structure of your entire body.

Which Back Muscles Are We Targeting?

When we discuss back muscles, it instantly comes to our minds, which muscles are we targeting? Some of the most critical muscles in the back include:

  • Latissimus dorsi (lats), which are in the area down to your armpits under the sides of your back,
  • The rhomboids are in the upper back muscle.
  • Trapezius (traps), which are in your neck to midback
  • The erector spine is a spinal muscle, a deep muscle of the back that runs your spine.

The Warmup

The warmup is essential for the game because it helps you carry the momentum. It should take around 5 to 10 minutes to pump your blood flow or weaken muscles. In warmup, you must do cardio and stretching before starting your workout.

These exercises are best for your mode to swing into the game, and then you start your back exercises or any other workouts. A warmup is a great starting point for everyone.

10 Best Back Exercises

If you are a beginner, then you must do 2 to 3 exercises given below and do 3 sets of each, almost two times a week. You have experience with strength training; choose 4 to 6 back exercises and do 5 sets of each, twice a week or more.

You aim to hit these 10 back exercises within 2 weeks, so ensure your routine is well-rounded. The list of these exercises is as follows;

Back Exercises

1. Deadlift

This is one of the best compound exercises you can do in your routine to get more strength and muscle mass in your back. The deadlift can release stress on your back, commonly from heavy loads beyond your lats, rhomboids, or traps.

How to Do It

  • Stand in front of the loaded barbell with your shoulders apart, straight hips, and back.
  • Your knees must be slightly wide to hold the bar tightly and broader than your shoulder.
  • Keeping your back flat and chest up, tighten your back muscles or straighten your arms as you lift the weights. 
  • Then you lock everything up and push your legs onto the floor. So pull your chest and shoulder upward or lift the bar to the hip.

2. Pull-Up

Don’t think that the pull-up is less effective than others on the list because it is a full-bodyweight exercise. Pulling your whole body with your hands creates core muscles for stability. Also, it’s always good to have little gym equipment to get a good workout. So, pull-ups are one of the best back exercises that give results quickly.

How to Do It

  1. The overhead grip on the bar is slightly wider than the shoulder width.
  2. With relaxed arms and shoulders boosted up to ears, contract the core and upper back as you initiate the pull-up.
  3. You aim to pull your chin up to bar level, and your shoulders must be away from your ears.

3. Bent-Over Row

The bent-over row offers a lot of workout variability. If you have access to dumbbells and kettlebells, you can use them, or you can stick with the traditional barbell variation. All rows tend to form the foundation of most back exercises.

How to Do It

  • Set up as you are ready to do a deadlift by standing feet and shoulders apart in front of a heavy barbell rod.
  • The joint on the hips until your torso is about to correspond to the floor.
  • Grip the barbell with a grip that is wider than the typical deadlift.
  • Lean back so your weight is on your heels, leading the pull with the elbow until it touches the belly button.

Back Exercises

4. Chest-Supported Row

The chest-supported row is a very critical element of row variations. It takes the opportunity to take the momentum out of these variations and force you to rely on your muscles to move your weight.

How to Do It

  1. Set a weight bench at 45 degrees and lay face down. That way, your chest and stomach are supported.
  2. Hold a dumbbell in each hand and row them to your sides until your elbows pass your body.
  3. You slowly do it lower under the weight, which you easily control.

5. Single-Arm Row

The single-arm row is a one-side row variation that grows your upper back strength and corrects muscular imbalance. No matter what your goals are, you have to add this exercise to your workout routine.

How to Do It

  • You stand next to the bench that’s parallel to you.
  • Place your same side hand and knee on the bench, and plant the other foot on the floor.
  • Reach down with your other hand and hold the dumbbell. 
  • The row that dumbles your side until your elbow passes through your body

6. Lat Pulldown

The Lat pulldown has you pull a bar attached to a cable pulley One word, you are chest. That cable Constant and tension increase your time for more growth and muscle increase.

How to Do It

  1. Set yourself up with your legs under the bar and your hands holding the bar wing slightly wider than your shoulder with a grip.
  2. With the core tight and the body upfront, or even a little rounded, pull the bar down to your chin.
  3. Slowly release the weight as you return to the starting point.

7. Seated Cable Row

This row variation has you pull over shoulder width and grip the cable attachment to your body. If you want to grow your back muscles, then this is the best exercise.

How to Do It

  • Set yourself up in the cable row with your feet on the floor and your hands holding the attachment with a grip.
  • With the core tight and the body slightly leaned forward at the hip,
  • Pull the attachment toward the top of the abdomen. 

8. Wide-Grip Cable Row

The wide grip cable row is like holding the cable rod, and identifying your upper back is not always easy. This rowing variation has you pull an attachment forward on your chest muscle and flame your elbows out.

How to Do It

  1. Set yourself up in the cable row with your feet on the floor and your hands holding the attachment with an overhand grip.
  2. With a tight core and upright body, pull the attachment toward the top of your chest, pulling your arms back upon you.

9. Cable Rope Pullover

You don’t have to build your back muscles using compound exercises. Isolation lifts like the cable rope pullover give you a more effective touch while being equally suitable for growing your back muscle.

How to Do It

  • Set yourself up in front of a cross cable pulley with your feet flat on the floor and your hands holding the rope or strap attachment.
  • With a slight lean forward, a tight core, and a rigid body, drive the upper arm down as you pull the attachment down and back toward your hips. 

10. T-Bar Row

The T-bar row seems like another variation of bent-over rows, but heavy lifters know there is a big difference between them all. This row benefits back muscles, and all bent rows impact back exercises.

How to Do It

  1. As you stand up and take a wide stance with your hips back and chest up, use your hips and knees to help you up. Your arms ought to be outstretched. 
  2. This will be where you start. Retract your shoulder blades and flex your elbows to bring the weight closer to your chest.

Back Exercises

Back Muscle Anatomy 

The back muscles include the trapezius, latissimus dorsi, rhomboids, erector spinae, teres major and minor, and quadratus lumborum. These muscles are responsible for movements such as shoulder blade retraction, arm extension, spine extension, and shoulder stabilisation.

Back Training Mistakes 

Effective back training is important for getting a strong, and balanced body. However, many people make mistakes that can slow down progress and cause injuries during their workouts. Here are some common mistakes that you should avoid during your back training:

1-Not regularly exercising

Lack of regular exercise can cause back muscles to weaken due to muscle atrophy. Further, the back muscles and surrounding tissues can become tight and inflexible. This can make it harder to move your spine properly during back exercises and increase the chance of injury.

2-Lifting too heavy

Starting with heavy weights can be dangerous, so it’s better to lift lighter weights first and gradually increase them as you get stronger to stay safe. It can also make you tired faster and limit the number of repetitions you can perform.

3-Poor Form

One of the most common mistakes in back training is using poor form during exercises. This includes rounding your back, swinging weights, or not using your back muscles properly. Doing this will not only make the exercise less effective but also increase the chance of injury in your back muscles or spine.

People Also Ask

How often should you do back exercises?

As a beginner, you should do back exercises for 10 to 25 minutes, twice a week. If you are advanced, you would do almost 40 minutes until your muscles break down. You should do these exercises with heavy weights and consistently.

What is the most crucial exercise for the back?

There are many essential or effective exercises for the back muscle. But some of these are the most essential workouts for shaping your back in quick time. Include these exercises deadlifts, pull-ups, dumbbell rows, T-bars, and seated cable rows.

What are the benefits of back exercises?

The benefit of back exercises is that they prevent back pain or injuries. It gives you the advantages of a strong back and strength. It helps improve breathing and flexibility; these are all the main benefits of back exercises.

What type of exercise helps to strengthen the back?

Everyday exercises that offer significant benefits include many back workouts that give more strength to the back muscles. Doing too many new exercises quickly without proper guidance can strain the back. You could learn many new movements for increasing back power.

What are two exercises for back pain?

Some exercises that help you relieve back pain, When back pain strikes, you do not need to lie down. You should keep moving slowly and walk regularly. The two main exercises for back pain, the supine bridge and child pose, are the best.


A strong back muscle is good for overall health because the back is the primary and most considerable muscle of the human body, so you have to focus on this muscle in proper workouts. But you have to be very careful when doing back workouts because this is a very critical area, so incorrectly performed exercises have the opposite effect.

If you follow all these instructions, then surely you will get excellent results in your back muscles. These all-back exercises are very beneficial for gym lovers. Also, all exercises help to reduce and prevent back pain.

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