8 Best Workouts for Strong Back

It’s no secret that most guys who start training want to develop a strong, wide back.

A well-built back gives your physique that powerful “Hulk” look — broad, thick, and strong.

However, not everyone manages to build an impressive back.

The main reason? Poor exercise selection.

So today, I’m going to show you the most effective exercises for building back size and strength.

These are classic, old-school movements that have stood the test of time because they work. Also, you’ll see why some of the best supplements for bulking like D-Bal can help you get strong muscular body faster.

How Often Should You Train Your Back?

If you train your back properly and with enough intensity, once per week is enough. Personally, I schedule my back workout as the last session of the week and follow it with a rest day.

Remember: Your muscles grow during rest, not during the workout. If you don’t recover properly, you won’t see progress.

Sets and Reps

For each back workout, aim for:

• 4–5 different exercises
• 4–6 sets per exercise
• 8–15 reps per set

This rep range ensures you’re building both strength and muscle size.

Best exercises for the back:

1. Pull-ups

Without a doubt, the best bodyweight exercises you can do for back muscles.

Also, one of the best workouts for muscle mass.

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.

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.

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:

5. Deadlift

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.

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.

The technique:

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 faster and better results, I suggest you read more about the best bodybuilding supplements.

Best Bulking Supplement

Of course, I am talking only of natural supplements.

These supplements contain all the necessary ingredients, vitamins, and minerals your body needs after a hard workout.

D-bal is the best natural alternative to the steroid Dianabol (best for muscle mass).

 

Thanks to the mix of powerful ingredients, vitamins and minerals D-bal increases nitrogen retention in your muscles.

Nitrogen is essential for protein synthesis.

D-bal is safe and effective.

You can read more about D-bal here.