LAST UPDATED: March 11th, 2021
It is not a secret that every guy that comes to the gym wants a strong and wide back.
A strong back can give you the Hulk look.
But, not everyone can build such a strong back.
The main reason is the wrong choice of exercises. (1)
So, today I’ll show you what are the most effective exercises for your back.
On my list of the best exercises for the back are the classic old school exercises that remain super-efficient.
But first things first.
How often should you do back exercises?
If you do a good back workout then I suggest you do back exercises once per week. (2)
How I do this?
I do back exercises on my last workout of the week.
After that, I have a rest day.
Don’t forget to rest to allow your muscles to grow after your workout.
How many sets and reps?
I suggest you do 4-5 different back exercises per workout.
Do 4-6 sets, with 8-15 reps per set. (3)
So, let’s see what are the best back workouts.
Best exercises for the back:
Without a doubt, the best bodyweight exercises you can do for back muscles.
Also, one of the best workouts for muscle mass. (3)
But, if you are a beginner then I must say that this will not be easy for you.
You should try this exercise with a resistance band, for example, that will help you lift up.
You can read how I did my first pull-up here.
And of course, if you are in good shape you can do pull-ups with weights.
It works best for your back and it’s also good for your shoulders, abs, and biceps.
You can try different variations.
Change the grip or the angle when you lift your body so that you stimulate different parts of your body.
Try the wide grip or close grip.
2. Bent-over rowing
There are different variations of rowing and they are all great for your back.
Bent over rowing is the best and most efficient.
But, it is the hardest.
Well, there are no results without hours and hours of sweating.
It develops your back muscles and the effect on your body is a bigger production of testosterone. (4)
3. Wide grip pull down
This is a simulation of the pull-ups.
Guys who can’t usually do more pull-ups per set use the lat machine since they see it as a good choice that gives them the possibility of choosing the weight.
You can do the many variations of this exercise, as well.
Your back needs to be vertical, leaning forward or backward when you do the exercise.
It depends whether you want to engage your middle, upper or lower Latissimus.
The vertical position affects the middle, leaning forward affects the upper (you need to pull the bar behind your neck), and leaning backward the lower Lats.
4. Seated cable row
Seated cable row is mostly an exercise for the middle back muscles, but if you pull the bar toward your chest instead of your abs then you will engage your trapezius more.
Watch the video and see how to do this exercise properly:
This is probably one of the best exercises for overall building your legs and lower back.
Deadlifting is excellent if your purpose is building muscles and improving your strength. (5)
This is a very demanding exercise that activates practically all your muscles.
If you are in good shape and you make sure your back is straight, you can deadlift pretty big weights.
6. T-Bar Row
If you take a look at any top bodybuilder’s workout, you’ll see that the T-Bar row is a must to build a strong back.
Slightly bend your legs and lean forward while forming a 45-degree angle and keeping your back straight the whole time.
Inhale and lift the bar up to your chest, exhale at the end of the move.
The exercise targets the Latissimus Dorsi or the wide back muscle, teres major, infraspinatus, rhomboideus, trapezius, and the forearms.
Watch the video:
7. One-arm dumbbell row
It’s important to keep your back straight when you do this exercise, only the arm moves.
Keep your arm close to your body.
You should move your arm from the elbow and not from your hand so that you don’t engage your biceps too much.
8. Good morning
A great exercise for your lower back muscles.
However, this is a risky exercise if you don’t do it right, you can injure your back easily.
Keep your back straight all the way through and look at a spot in front of you.
If you want to build insane back faster, read more about the best supplements that can help you: