The Best Back Exercises:
How to Build Powerful Back Muscles

Back exercises are vital to any effective weight lifting program. Get ready to learn proper exercise technique and discover the best back training method for you.

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Even though back training is essential to continued weight lifting success, the back is an often forgotten muscle group of the half-assed lifter…

…But why?

Well, the funniest excuse I’ve heard is, “You can't see it in the mirror so what’s the point?!” Sorry, but that "out of sight, out of mind" attitude just doesn’t produce strength or muscle mass.

The goal of developing your back muscles should be as much of a priority as developing your abs, chest or arm muscles.

The right back exercises and back training regimen will give you better posture and a balanced musculature, as well as an overall stronger and more muscular physique – and that includes bigger biceps!

This page shows you the best back exercises, the anatomy of the back muscles, back training tips and more! Use the table of contents (TOC) on the right side of the page for seamless navigation through this page.

The Importance of Training with Back Exercises

Benefits of Back Exercises. Below, I've listed out the top reasons to implement and prioritize back exercises in your weight lifting program:

• Get Stronger…Everywhere. Your back muscles play a direct or indirect role in nearly all of the major compound lifts. And so, it is critical to develop the various back muscle groups to maximize your strength potential on all lifts – not just the back exercises.
• Learn to Fly. Well, maybe not.... But once you do get to a certain level, you can enjoy having the appearance of “wings” when you flare (flex) your lats. So don’t try jumping off the roof because those wings are just for show.
• V-Taper. Related to having wide lats, a developed back is by far the most important aspect of getting the coveted "V-taper" (i.e., wide shoulder-to-waist ratio), which is a true indication of a serious lifter. A profound V-taper showcases your hard-earned muscle and strength even when you wear a baggy shirt or a suit!
• Improved Posture. Your back plays an important role in keeping your body balanced by encouraging good posture. Back exercises help your posture by preventing muscular imbalances that arise from the modern lifestyle, which involves a lot of sitting, slouching, or hunching over (e.g., at your computer). So say goodbye to the outdated Neanderthal look, and embrace your inner Homo Sapiens.

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Back Anatomy 101

Function of the Back Muscles

The back muscles make up many of the biggest and most important muscle groups in your body. Still, many individuals pay far too little attention to them.

The back is what enables you to stand up straight, and your muscles support and protect your spine. Specific muscle groups do everything from allowing your arms to reach, pull and extend, and much more.

Poorly developed back muscles lead to everything from muscle tweaks and pulls to imbalances of the musculature to the all-too-common hunched-over look (the "Neanderthal look"). All of these things can lead to long term back pain (and chronic complaining!). Luckily you've found this page to help you prevent would-be ailments.

There are many different muscle groups within the back, and it's important to take a quick look at all of them to see how you can target them effectively and develop a thick, solid back.

Latissimus Dorsi (Lats)

The lats, also known as the "wings," are the largest and most well-known of all the back muscle groups. Once large enough, the lats are responsible for your body's "V-taper" because of their protruding appearance under your armpit area and on the back of your ribs.

And as you might guess, they are the back muscles most commonly targeted by lifters in the gym. However, many fail to give them the proper attention required to reach their full potential.

Your lats help you in pulling and reaching with your arms, and support your body in a variety of movements and situations. To target your lats, you can use a variety of popular back exercises, including pull-ups and chin-ups, pendlay rows (barbell rows), one-arm dumbbell rows, and deadlifts.

Trapezius (Traps)

Your traps are the muscles between your shoulder and your neck. Since they extend higher than the collarbone height, they are most noticable from the frontal view; although they actually reach all the way down to the lower back region.

The traps are quite a complex set of muscles, handling scapula (shoulder blade) movements including shrugging, neck movement, head support, and more.

Most guys in the gym don't pay enough attention to the traps or they pay too much attention to the upper traps. However, an evenly and well developed trapezius muscle group can highlight and excellently finish off a physique and prevent shoulder and neck problems.

You can use back exercises such as dumbbell shrugs, barbell shrugs, and a variety of upright rows to target your traps. Full body compound exercises such as power cleans also bring your traps into play.

Erector Spinae (Spinal Erectors)

The spinal erectors line your spinal column from the lower to the upper back, supporting and protecting your vertebrae. Strong spinal erectors also play a role in posture and core stabilization. With good back training, they will develop and provide a boost to your total body strength, in addition to improving your back's "thickness," or "density."

Deadlifts are the best exercise for developing these muscles. However, since so many people never do deadlifts, these crucial muscles typically receive disproportional attention.

Although deadlifts are far superior, other back exercises can target these muscles, including hyperextensions, good mornings, and to a lesser extent, rows.

Rhomboids Major and Minor

The rhomboids are located on the upper portion of your back. They are located underneath the trapezius, and originate from the vertebrae and insert into the scapulae.

The rhomboids are the muscles activated as you bring and squeeze your scapula or shoulder blades back and together.

With that in mind, the best back exercises for targeting the rhomboids group are seated rows, t-bar rows, one-arm dumbbell rows, close grip pull-ups, and chin-ups.

Teres Major

The teres major is a small, yet important muscle group within the back. It is located underneath the lats, and has adopted the nickname, "The Little Lat."

As you might imagine, the teres major works in conjuction with the lats as well as the rotator cuff. Its functions include pulling the arms downwards and rotating them inwards.

Lateral raises, straight-arm pullovers, and a variety of pull-up and rowing movements are among the most effective back exercises for targeting the teres major.

Teres Minor and Infraspinatus

The teres minor and infraspinatus are two of your rotator cuff muscles. These muscles are typically either completely avoided in the gym, or targeted in dangerous ways (i.e., by performing rotator cuff exercises incorrectly).

Since these are muscles largely responsible for rotating your shoulder - both away and back from the body - rotational exercises that mimic these motions are the most effective. Examples of rotator cuff exercises include seated cable external rotations, lying dumbbell shoulder rotations, and other variations on this concept.

Remember that the rotator cuff is a complex and delicate structure, so know what you're doing first - don't blindly experiment.

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The Best Back Exercises

Top 5 Back Exercises. Here’s my top 5 pick for the most effective back exercises:

1. Deadlifts
2. Pull-Ups and Chin-Ups (tied for 2nd place)
3. Pendlay Rows
4. Inverted Rows
5. Hyperextensions

1. Deadlifts

What are Deadlifts? Deadlifts are arguably the "king" of all weight lifting exercises. They allow you to lift massive amounts of weight off the ground. Although the deadlifting is most noted for targeting the lower back, it also has tremendous positive effects on the rest of the body's musculature, especially the spinal erectors (back thickness), traps, forearms, and legs. Most beginners gain strength on this fundamental exercise faster than all other weight lifting exercises.

How to Perform Deadlifts. To perform deadlifts, stand in front of a barbell with your desired amount of weight, with your feet at shoulder-width distance. Bend down at the knees, keeping your chest up and your head looking straight forward, and grasp the bar with both hands. Drive into the floor and lift up, using your leg muscles for power and your back and core for support. Keep your back straight at all times. After standing straight up, reverse the motion to lower the weight and repeat.

2. Pull-Ups and Chin-Ups

What are Pull-Ups and Chin-Ups? Pull-ups and chin-ups are great back exercises because they work the entire upper and middle back, as well as the arms. In addition to superior back and arm stimulation, pull-ups and chin-ups are a highly effective tool for building grip strength and improving balance by using stabilizer muscles. Pull-ups and chin-ups are difficult to begin with but consistent practice yields rapid strength improvements with the accompanying muscle mass development. (There are tricks if you can't do a single pull-up yet.)

How to Perform Pull-Ups and Chin-Ups. For pull-ups, grasp the bar with an overhand grip, which means your palms are facing away from your body, and your hands spaced wider than your shoulders. Keep your core tight and pull yourself up with your back muscles until your chin is over the bar. Slowly lower your body until your arms are extended straight and repeat. For chin-ups, follow the same basic motion but use an underhand grip with your palms facing you.

3. Pendlay Rows

What are Pendlay Rows? The Pendlay rows are bent over row exercise variation. Pendlay rows are admittedly one of the more difficult back exercises to learn, but that shouldn't stop you from learning it. This back exercise is an asset to a beginner weight training program because it teaches you how to generate explosive power off the ground by activating your back muscles - not by using inefficient arm strength.

How to Perform Pendlay Rows. Pendlay rows are very similar to traditional bent over rows, but with a few key differences. Instead of leaving the weight hanging, after each repetition you lower it completely to the ground, taking a second to reset your form and regain your composure. Coming off from the ground on each repetition, explosively pull the weight all the way to your chest, focusing on squeezing with your back muscles.

4. Inverted Rows

What are Inverted Rows? Inverted rows are variations of barbell rows, designed to help eliminate some of the common problems including incorrect form, muscle imbalances, and more. This is the least known of all back exercises, but that doesn't detract from its effectiveness. When done correctly, they target the upper back muscles, but also bring your lower back and core into play. This is a highly versatile bodyweight exercise, which allows you to up the intensity by adding weight or make it less daunting by changing your body angle.

How to Perform Inverted Rows. To do inverted rows, place a barbell on a regular rack or Smith machine rack at a level that's about a foot higher than you could reach with your arms lying on the ground. Position yourself under the bar and keep your body in a straight line, potentially elevating your feet on a box to keep your body even. Reach up for the bar and pull your body up, doing an inverted row. Pause when your chest touches the bar and lower yourself slowly.

5. Hyperextensions

What are Hyperextensions? Although they barely made it into the list of top back exercises, hyperextensions are still very useful! They help target the spinal erectors and other lower back muscles that either get ignored (if you don't deadlift) or that could benefit from extra protection as your big lifts become heavier. The most important benefits of hyperextension include the potential for big gains on the full body compound exercises (e.g., squats, deads, cleans) because you build a stronger center, and will be able to safely support much heavier loads.

How to Perform Hyperextensions. Position yourself facing forward on a Roman chair, and adjust as necessary for a comfortable feel. Your legs should be straight allowing you to bend your body forward at the hips. Cross your arms in front of your body, optionally holding a weight plate for additional resistance. Bend straight forward and while keeping your core as tight as possible and your legs unmoving. Raise your body up and back in a straight line as far as possible and repeat.

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Training and Technique Tips for All Back Exercises

Now I'll give you a few tips about back exercises, which can help both beginners and experienced lifters:

Activate Your Back Muscles. The failure to fully stimulate the back muscles is observed most commonly in pull-ups, chin-ups, and any rowing exercises (i.e., it’s not usually a problem with deadlifts). What can easily happen is that a trainee may unknowingly complete a set of an exercise without using the proper muscles.

• The Problems… Rows and pull-ups share similar “technique traps,” where the most common pitfalls include the following: using the hands/arms to pull instead of the back, incomplete range of motion, or using too much momentum. (Momentum can be okay if you’re not yet strong enough for full pull-ups/chin-ups).
• …The Solutions. The solution for both of these types of back exercises in almost all situations is to use less weight or to practice proper technique until it becomes second nature. My best specific tip is to realize that your hands are only there as “hooks,” to hold onto the weight. Imagine pulling with the elbows: pull them upwards and backwards for any type of bent over rows

Don’t Look to the Sides. It is common to see many trainees look to their side in the mirror to check their form on back exercises. While it is a positive sign that they are conscious of their exercise technique, tilting your head to the side can interfere with proper form and may put you at risk for neck injury when you’re dealing with heavy weights.

Look Straight Ahead. In addition to looking from side to side, a common back exercise error is tilting the head way up or down. Just maintain a forward-pointing head. Failing to do so can strain your neck and messes up your back position, which brings me to the next tip…

Keep Your Back Straight. This is the golden rule for all back exercises, and it’s where most mistakes are made. Since you can’t see back shape during any back exercises, it may be difficult to know if your back is staying straight enough. So if you think you have trouble with this, but can’t tell by yourself, you can find out by asking someone, or by utilizing mirrors or even by videotaping yourself. You want to watch out for two things:

• Bending/Rounding. Don’t bend, or round your back. This can happen due to flexibility issues, but is more common when a weight is too heavy. This puts undue pressure onto your lower back, making it highly vulnerable to injury. The lower back is one of the last places you want to injure; it’s a complicated body region so injuries tend to linger and interfere with simple everyday movements and tasks.
• Over-Extending/Over-Arching. Do not arch, or over-extend your back. You can observe this form flaw if a trainee is trying to accentuate the involvement of the back muscles, such as with hyperextensions or during the lockout of a deadlift. Ironically, it may also occur if a trainee overcompensates in an attempt to avoid rounding the back.

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The Best Back Exercises for You

In order to experience optimal results, you need a training approach that is relevant to you...

...And although there are subtle considerations you could make, the ultimate deciding factor for your best training approach is your experience level. Below, I’ll outline the exercise choice for different levels of experience.

Beginners

Beginner Back Exercises. If you're a beginner, you should not be using all of the previously listed back exercises. Your major goal as a beginner is to learn picture perfect technique of a few basic exercises, which target most or all of the back muscles at once.

Therefore, it is important to limit yourself to just a few basic lifts that you perform frequently. This allows you to efficiently develop your "muscle memory" for these fundamental lifts, so that you gain strength and muscle as efficiently as possible – while quickly establishing impeccable exercise technique.

Your exercise choice will vary based on the weight lifting routine that you choose (key word being 'choose' - don't make one up yourself). However, my general recommendations for the most effective back exercises for beginning trainees include:

• Deadlifts
• Pull-ups or chin-ups
• Pendlay rows or inverted rows

Intermediate and Advanced Lifters

Intermediate and advanced lifters who have already developed their technique and strength base can benefit from broadening their exercise choice.

If you add or change up your exercise mix, I strongly recommend that you keep/add deadlifts and pull-ups, as they complement each other extremely well, and arguably the two most potent back exercises.

If you’re not already doing something similar, you may want to consider a single workout dedicated to back training. There are several different types of weight lifting routines that allow you to do this, including:

• Push/Pull Routines
• Push/Pull/Legs Routines
• Split Routines (not highly recommended for intermediates)

Or you may be satisfied with the basic structure of the routine you’re on now, but still want to improve your back strength or size. If that's the case, then you should try the modifications below – but not all at once:

• Perform more total sets…
  • …by keeping the same exercises and simply adding more sets. Or...
  • …by adding another back exercise to increase the number of sets.
• Increase the weight…
  • …and perform fewer reps. Or...
  • …do the same number (or more) of reps by going closer to, or reaching failure.
• Increase the number of reps…
  • …and decrease the weight. Or...
  • …increase the weight by going closer to, or reaching failure.
• Keep everything the same, except…
  • ...go to failure on the final set(s) of an exercise.

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