5 Best Back Exercises: The Ultimate Back Development Guide

As I mentioned in my previous post about growing my chest muscles, the second muscle group I had a lot of trouble growing was my back.

They took forever to grow.

However, everything changed when I started focusing on a specific set of exercises and a solid strategy.

These exercises, combined with a simplified approach to training, made all the difference.

In this post, we're diving into back training, simplifying the complexities of this intricate muscle group.

This is a packed post, so let's get it!

Anatomy and Function of Back Muscles

Our back is a powerhouse of muscles, including the Latissimus Dorsi, Trapezius, Rhomboids, Erector Spinae, and more.

Let’s break them down.

Latissimus Dorsi (Lats)

The Lats give you that wing shape and add width to your back.

They help move your shoulders and arms up and down (think climbing a rope).

In addition, they also function to pull your arms closer to your body (think tug of war).

Rhomboids

Located between the Trapezius and Lats, they pull back (retract) and elevate/lower the scapula.

Weak rhomboids can mess with your upper back and shoulders and is especially common if you sit for long periods of time at work

To strengthen them, utilize exercises that pull things close to your body.

Trapezius (Traps)

Spanning your shoulders down to the upper back, the Traps do the following:

• Move, rotate, and stabilize shoulder blades.
• Turn the head and neck.
• Help lift and stabilize heavy objects.

Spinal Erectors

Running along the spine, these muscles keep it erect and allow extension in the neck, upper-mid back, and lower back.

Prolonged sitting can overwork these, so incorporate both mobility and strengthening exercises to train these.

5 Best Back Exercises

Since the back is a muscle group with multiple muscles, I wanted to share with you the 5 best back exercises that have really helped me grow my back muscles.

Check them out below.

1. Single Arm Dumbbell Row

Why It’s Effective: The Single Arm Dumbbell Row is versatile and allows for precise targeting of the back muscles, making it a staple for balanced back development.

Benefits:

• Unilateral Strength: By working one side at a time, you address muscle imbalances and ensure balanced development.
• Stability and Core Engagement: This exercise requires stability, which engages your core and enhances overall functional strength.
• Full Range of Motion: The dumbbell allows for a greater range of motion compared to a barbell, hitting the lats, traps, and rhomboids more effectively.

Tips:

• Proper Stance: Position one knee and hand on a bench, keeping your back flat and the other foot firmly on the ground.
• Controlled Motion: Pull the dumbbell towards your hip, squeezing your back muscles, and lower it slowly to maximize muscle engagement.

2. Pull Ups / Chin Ups

Pull Ups

Chin Ups

Why They're Effective: Pull-Ups and Chin-Ups are fundamental bodyweight exercises that build significant upper body strength and enhance overall back musculature.

Benefits:

• Bodyweight Mastery: Utilizing your body weight improves overall functional strength and muscular endurance.
• Wide Range of Motion: These movements engage the lats, traps, and rhomboids through a full range of motion.
• Scapular Health: They promote scapular stability and strength, which is crucial for shoulder health.

Tips:

• Full Range of Motion: Ensure you lower yourself all the way down to a dead hang and pull up until your chin is above the bar.
• Grip Positioning: To maximize pull up development, make sure your grip is slightly wider than shoulder-width apart. For chin ups, make sure you have a more narrow grip.

3. Single Arm Seated Cable Row

Why It’s Effective: The Single Arm Seated Cable Row is excellent for isolating back muscles, making it perfect for refining and enhancing back definition.

Benefits:

• Isolation and Focus: Allows for precise muscle targeting, especially for the lats and mid-back.
• Controlled Movement: The cable provides constant tension, ensuring a controlled movement and optimal muscle activation.
• Core and Stability: Similar to dumbbell rows, this exercise engages the core and stabilizers.

Tips:

• Stable Base: Sit with a straight back and slightly bent knees, planting your feet firmly on the ground.
• Elbow Path: Pull the handle towards your waist, keeping your elbow close to your body, and pause at the end of the movement for a strong contraction.

4. Deadlift

Why It’s Effective: The Deadlift is the king of back exercises, offering unparalleled strength development and functional benefits for the entire posterior chain.

Benefits:

• Total Back Development: Engages the entire posterior chain, including the lats, traps, spinal erectors, and glutes.
• Functional Strength: Builds foundational strength that translates to better performance in other lifts and daily activities.
• Hormonal Response: Heavy deadlifts trigger a strong hormonal response, promoting muscle growth and fat loss.

Tips:

• Bar Path: Keep the bar close to your body, almost dragging it up your shins and thighs to ensure proper mechanics.

5. Chest Supported Dumbbell Row

Variation #1

Variation #2 (My Preferred)

Why It’s Effective: The Chest Supported Dumbbell Row is perfect for targeting the back muscles while minimizing the risk of lower back use, making it ideal for intense, focused back training.

If deadlifting regularly, this is a must in your exercise toolshed.

Benefits:

• Reduced Lower Back Strain: The chest support minimizes strain on the lower back, allowing for focused back muscle engagement.
• Targeted Muscle Activation: Provides an excellent contraction for the upper and mid-back muscles.
• Isolation: Helps in isolating the back muscles without the need for core stabilization, leading to a more concentrated workout.

Tips:

• Bench Angle: Set the bench at a 30-45 degree angle to support your chest and reduce lower back strain.
• Full Range of Motion: Pull the dumbbells towards your hips and squeeze your shoulder blades together at the top, then lower them fully to stretch the muscles.

BONUS: The Meadows Row

Why It's Effective: The Meadows Row, named after bodybuilder John Meadows (Rest In Peace), is highly effective because it targets the upper back, traps, and rear deltoids from a unique angle, promoting muscle growth and strength.

Its unilateral nature also helps correct imbalances, ensuring even development on both sides of the back.

Tips:

• Proper Stance: Position yourself at a 45-degree angle to the barbell, keeping your core engaged and back flat to maintain stability.
• Controlled Motion: Focus on pulling the barbell towards your hip with a slow, controlled motion, squeezing your shoulder blades together at the top for maximum muscle activation.

Back Training Strategies

Now that we have our best exercises, consider the following back strategies to maximize your back gains.

1. Variety Is The Spice

To build a strong back, use a mix of horizontal pulls (dumbbell rows and chest supported rows) and vertical pulls (chin ups and pull-ups).

Explore different exercise types to maximize your back gains, 

2. Weekly Sets & Reps

• Latissimus Dorsi: 6-15 rep range, focus on pull ups and rows.
• Trapezius: 12-18 sets weekly, 10-20 rep range. Heavy lifts and carries are great (more on that below).
• Spinal Erectors: Regular deadlifts and squats cover these. Add core work and mobility exercises.

Aim for 14-22 sets for the entire back.

Train back 2-3x per week to maximize on those back gains.

I train back twice per week with my upper/lower training split:

Day One: Upper Body

Day Two: Lower Body

Day Three: Upper Body 2

Day Four: Lower Body 2

3. Pull Up Progression

If you want to build strength off of pull ups and can't get the full reps in, check out this video I made on Pull Up progression here.

Alternatively, feel free to use the lat pulldown machine if you're limited on time.

Make sure it's slow and controlled movement.

4. Maximizing Trapezius Gains

Even though we didn't talk muscle about the trapezius muscles, a lot of us may implement shrugs for trap growth.

Another way to strengthen your traps is to incorporate long distance farmers walks or carries.

This will also strengthen your grip as well.

5. Deadlift On Your Leg Days

If you train your legs twice per week, I would recommend doing deadlifts on your lower body days and focus your rowing and pull ups on back days.

6. Upper Body Workout Example

Here's an example of how I would set up my Upper Body days to include back work:

1. Bench Press (3 sets of 6-10)
2. Dumbbell Row (4 sets of 8-12)
3. Incline Dumbbell Press (3 sets of 6-10)
4. Pull Ups (3-4 sets of 10)
5. Bicep Curls (2 sets of 15-20 reps)
6. Tricep Extensions (2 sets of 15-20 reps)
7. Rear Delt Flyes (2 sets of 15-20 reps)
8. Lateral Raises (2 sets of 15-20 reps)

Do a variation of this twice per week for some pretty solid gains.

A Barnyard Back

Building a strong and well-developed back takes time, dedication, and the right strategy.

My own journey was filled with challenges until I discovered the strategies above. 

Remember, it's not just about the exercises themselves, but also about performing them with proper form and control.

Focus on quality over quantity, and make sure to engage your core and maintain a stable, neutral spine throughout each movement.

With patience and consistency, you too can experience significant growth and strength in your back muscles.

And if you're just getting started or would like to use exercise as a way to battle depression, grab our Depression Slayers workouts and LIFT Your Mood book below.

Until next time!