back workouts

Whether you are a bodybuilder competing in an event or just a random guy who likes the marvelous fitness in his lifestyle, Back stands as the most essential boy part. Indeed, all of us want those flaunting back and to answer one of the most asked questions, I have got “THE BEST” back workouts.

Indeed, I have seen plenty of the people at the gym focusing more on their biceps rather than the back.

With this, very less importance is given to work out other muscles which are equally important for overall muscle growth and maturity of the body.

However, right in this article, I will let you know about the best back workouts along with no equipment back work out.

What’s now? Let us discover some of the best benefits of having a strong back.

After which, there is a whole bunch of some best back workouts, every beginner and advance level athlete will love to the core.

Proven Benefits of Building Stronger Back with Back Workouts

  • Improved posture
  • No more desk-hunch
  • Better pulling and pushing strength
  • Boost bigger lifts
  • Develop V-shaped Physique
  • Reduce Lower-Back Pain

A strong back can play a vital role in boosting strength for other upper body exercises.  Also, working out the back trains the shoulder to some substantial limits too.

The muscles in your mid & upper back help in stabilizing your shoulder blades and shoulder joints.

Well, the secret to lifting heavy weights in about every upper body exercise is stronger and stable shoulders.

Since most of the back exercises require you to use your arms to pull & row for muscle activation.

Further, working out your back muscles is also great for warming up your arm muscles i.e. biceps, triceps, and forearms.

With this, your front posture gets the benefit too, while training the back.

So are you craving for a V-shaped torso? Let me tell you, you’re not going to get that V-shape without training your back.

Having said that you shouldn’t only be aiming for the V-shape –you should be focusing beyond that –a complete muscular back.

Now, are you ready for a muscular back? Let’s dive straight into the best exercises for back workouts.

Top 4 Categories of Back Workouts (Beginner to Advanced)

  • Bodyweight exercises
  • Dumbbell exercises / Resistance Bands
  • Barbell/kettlebell exercises
  • Machines

You might ask- why this sequence? We’ll discuss that later. Let’s move on with the exercises first.

1.Pull-Ups or Chin-ups for Back workout

back workouts

It is one of the most difficult exercises for a beginner. Once you are able to do 1 with perfect form, the count will eventually increase over time.

You might say doing 1 itself is very challenging at the beginning but this is one of the best back workouts in 2019.

I have experienced it too. I am sharing a few tips that will help you get that first pull up.

Tip 1: Hanging

Hang with both hands on the bar (shoulder-width apart) and hold yourself above the ground for as long as possible. Doing this will increase your grip and joint strength.

Tip 2: Swing on the bar

It improves your grip strength and control.

Tip 3: Focus on Negatives

Take any support or simply jump to lift your body till your chin is above the bar. Leave the support and come down as slow as possible.

Tip 4: Australian Pull-Ups

On a smith machine place the bar just above your waist level.

Hang at an angle where your feet are on the ground and your head, hips and legs are in a straight line.

Do as many as you can. Adjust the bar higher or lower to decrease or increase difficulty.

Note: Repeat this routine for a few days or weeks until you get the first pull-up right. Once you have achieved this milestone, let’s add some variations.

-Change your grip.

Hold the bar with your hands close to each other. This works more of the biceps

Hold the bar wider than shoulder-width apart. This works more of the lats.

-Change of tempo.

Ideally, you should go with 1-1-3. i.e. 1 sec concentric (lifting), 1 sec isometric (pause) & 3 secs eccentric (lowering)

Try 1-1-1 & 5-5-5. Share your experience in the comments below.

-Adding more weight

Grab a dumbbell between your legs or place a weight plate above your thighs.

After which, hang in a seated position (make sure it doesn’t fall) or wear a weighted vest.

Tip5: You can mix up with the grip, tempo and added weight. Don’t go way too far, you might end up injuring yourself.

One of the most common mixes is low tempo-high weight-low repetition (for muscle pump) and low tempo-low weight-high repetition (for muscle cuts)

Once you master 10 Pull-Ups or Chin-Ups with proper form, it’s time to level up. Try Muscle Ups. I bet you can’t do 1 right now.

2. Push-Ups for Back workout

back workouts at home

Push-Ups activate most of the upper body muscles including the front as well as the back of the torso. You will have to make certain adjustments to the basic push-up for training the back.

Note: No Push Up can completely train the back area, especially the mid & lower back.

This basic push up doesn’t work the back/lats muscles which are under the shoulder blades. It eventually enhances the highly craved V-shaped back.

Ideally, they train the muscles on either side of the spine, which allows us to have a straight, firm and upright posture.

When you do push-ups, having the blades of your shoulder pulled inward into the back. This increases the rhomboid and trapezius muscle activation located in the upper back.

They also work the abdominal muscle, which provides back & pelvic stability.

To enhance this you can tighten/contract your core/abdominal muscles and maintain the muscle tension throughout the exercise set.

Pike Press (Push Up targeting upper back)

You can do this exercise to work your upper back muscles to some extent.

It largely covers the back muscles beneath your shoulder blades, trapezius and your lats to some extent.

Here’s how you do it:

  • Get on the floor or use 2 benches side by side with 1-feet apart from each other.
  • Form an inverted V, placing your hands on the floor or on the bench (in case you are using it)
  • Lift your butt up, keeping your arms, back and legs straight.
  • Bend your elbows and lower your head down towards the floor, then push back up to the starting position.

Note: Make sure to contract your back muscles while going down & relaxing while coming back to the original position.

3. Bent-Over Row (Excellent Back Workout exercise)

Bent-Over Row

Now that you have warmed up & activated your back with 2 of the best bodyweight exercises. Let’s start with the Bent-over rows.

This will help you gain more muscle mass and promote further muscle growth. You’ll train your lower and middle traps, rhomboid major + minor, rear deltoids and rotator cuff muscles.

Note: Keep your shoulder blades tucked back to avoid a slouched posture, which can put unnecessary stress on your lower back.

Here’s how you do it:

  • Place a barbell on the floor. Stand in a squatting position & grab the barbell slightly wider than shoulder-width, with an overhand grip.
  • With your back perfectly straight, bend your legs slightly and bend your upper body forward until it is somewhat perpendicular to the floor.
  • Now row the weight upwards into your upper abs, hold for a second or 2, then return back to the starting position in full control.

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4. Renegade Row (Back Workouts for Mass)

Renegade Row

Once you can do push-ups with proper form, you have the license to perform this exercise.

The Renegade Row can be considered a superset exercise. It works for different muscle groups.

Choose lightweight dumbbells and maintain proper spinal position while rowing the weight.

Here’s how you do it:

  • Grab lightweight dumbbells, get down in a plank position having the dumbbells shoulder-width apart – palms facing each other and your feet spread wide.
  • Maintain a strong spinal alignment by looking at the floor, squeezing the core and glutes muscles.
  • Build a mind-muscle connection using your lats and row the dumbbell to your chest height –contracting your lat muscles, then release the muscle tension while returning the weight to the starting position.
  • Now do a pushup, maintaining the correct spinal alignment and repeat the same row motion with the opposite arm.

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5. Single-Arm Dumbbell Row

This is one of the best exercises for lat muscle building as it isolates your lat muscles and provides greater range of motion.

Since you have a well-balanced body position you can use heavier dumbbells resulting in thicker lats.

Perching on the bench position isolates your lats, while other surrounding back muscles kick in for support throughout the exercise.

Most importantly this exercise focuses on building strength imbalances, allowing you to train weaker spots/muscles on each side in isolation

Here’s how you do it:

  • Grab once dumbbell and place in on the ground beside the bench you are planning to work.
  • Place one side of your palm and bended knee on the bench and the other side feet on the floor, maintain proper balance and spinal alignment.
  • Keeping your back straight, bend the hips and pick up the dumbbell with your free hand and allow it to hang in its natural position.
  • Now, bring your elbow to the side of your torso while pulling the dumbbell up without moving any other body part.
  • Hold at the top for a count before you lower the weight to the starting position.
  • Repeat the motion until you feel good muscle tension, then change your entire position and do it with the other side

6. Chest-Supported Dumbbell Row

Chest-Supported Dumbbell Row

If you find difficulty in maintaining a strong torso and a straight spine while performing bent-over exercises, you should do this more often.

This chest supported row lets the inclined bench to look after your spinal alignment and isolates your back muscles completely.

Further, it allows you to concentrate on performing the exercise more efficiently.

Here’s how you do it:

  • Rest your chest on an incline bench and grab the dumbbells with a neutral grip. Allow your arms to hang keeping your torso strong.
  • Squeeze your back muscles to pull the weights to your hip level, with your elbows bent close to a right angle (90).
  • Squeeze your lats and shoulder blades for 2 to 3 seconds to get a solid muscle contraction, then return to the starting point.

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7.Kettlebell swings

back workouts

Kettlebell swings work the front of your core along with the back’s posterior chain.

You can also use dumbbells holding one side with a firm grip.

Start with lighter weight until you nail the form and feel comfortable with the swing.

Thereafter, gradually increase the weight to develop explosive power & form control.

Here’s how you do it:

  • Place a kettlebell on the floor in front such that you can lift it up easily.
  • Stand in a squatting position with your feet shoulder-width apart.
  • Hinge your hips and bend your knees and grab the weight with both hands with a firm grip.
  • Resist from bending your knees lower to squat. Keep your core tight and spine aligned throughout the exercise.
  • Now, lift the weight back between your legs and swing the kettlebell up by straightening your knees, exploding through your hips.
  • Don’t let the weight swing above shoulder height.
  • Swing back down between your legs. Repeat and maintain the form.

8. Back Extension( No Equipment Back Workouts)

lower back workout

Also known has hyperextensions, the back extension exercise is the best for a lower back workout.

Further, it allows full range of motion which helps in complete lower back muscle contraction and relaxation.

Here’s how you do it:

  • Lie on a hyperextension bench facing down, tucking your feet under the footpads.
  • Adjust the upper pad or your body in a way that you do not restrict bending at your waist having enough room for performing a full range of motion.
  • Keeping your spine straight, cross your arms to your chest(preferred) or cross your fingers behind your head. This is your starting position.
  • Advanced tip: You can add on additional weight for extra resistance in front of you – under your crossed arms.
  • Maintain a flat back and starting bending forward at your waist as far as you can until you feel stretching on the hamstrings.
  • Slowly raise your torso back to the starting position. Do not arch your back or swing your torso at any cost to avoid any sort of back injury.

9. Dead Lift

Dead Lift

Known as the king of compound movements, the deadlift works the entire bodybuilding stronger legs, back, arms & shoulders.

Before trying your first deadlift make sure you have the right understanding about correct form and don’t go too heavy in the beginning.

Also, as you work through a deadlift in a full range of motion, your rhomboids, traps, lats, and delts are heavily loaded.

This helps you to keep your spine and torso straight, preventing any sort of rounding in the back and causing injury.

Here’s how you do it:

  • Place a barbell on the floor.
  • Squat down and grab the barbell with both hands shoulder-width apart.
  • Look front –not down, keeping your posture straight, pull the barbell up with your shoulders back –not rounding forward as you do the lift.
  • Lift the bar upto your thigh level, hold for a second or 2, then return back to the starting position in full control.

Note: Keep the bar close to your body all the time.

Conclusion: Best Back Workouts  for Beginners and Advanced

Every bodybuilding enthusiast aims for a strong, aesthetic, massive ripped back.

Also, every biggest bodybuilder who achieved started off lifting heavy weights and performing exercises on machines.


If you are a beginner or had taken a long break from your workout routine, it is highly recommended to get your body in the workout mode

Further, you can achieve the same by warming up and activating your muscle groups, joints, etc with the help of the best back workouts exercises.

Also, combining bodyweight exercises can help you tons to bring multiple muscle groups to work together.

Now you can start with Dumbbell / Resistance Bands which allow you to make free moves as per your body shape and type.

Next, you move on to Barbell/kettlebell exercises which restrict the change of grip width but allowing free range of motion while performing such good back workouts exercises.

Well, machines are extremely important for building a muscular back and they work the best at the last.

Most of the traditional machines restrict the range of motion along with the grip width as they are built on certain standards.

Nowadays you will find advance machines which allow free range of motion. They are way better than the traditional ones and always recommended.

Also, free to share your thoughts and opinions about this guide.

Lastly, we ask you to share these useful back workouts guide with your workout buddies and share more thought on how this post can be enriched for maximum benefit. Thanks


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