Best Workouts To Build Your Back

Best Workouts To Build Your Back

Back is a body part of the human body that can completely change the look of a person if well built. The problem is that most people when they visit the gym, ought to focus on the body parts that are visible upfront. This thing is correct in nearly every aspect of life, but it is not a good idea in the gym. Thus to help you with this, we bring you some of the best back workouts. 

Back workout also helps in improving your body posture. Other than this, it also helps you to reduce the risk of injury from other workouts like that of the chest. It will also be helpful in getting you that V-shape physique you always dreamt of. 

In the article, you will find a list of some of the best back workouts which you can do to get that broad, well-built back you always wanted. Back is the part of the body on which you should be working hard, just like you do for your chest. Other than the exercises, we have also put together a list of other aspects like precautions and equipment in the article.  

Muscle building in the back is also beneficial for other things, as it increases your strength. A well built back helps you in other exercises like chest and shoulder workouts. It will also help you stay longer in bed as it improves the endurance and strength in your upper body that will help you push more. 

Some of the Best Back Workouts List:

Band Bent-Over Row

This is one of the best and basic types of exercises for the back. For it starts with a light version like a band which will offer resistance to you. It will also help you have free movements without the risk of strains and acting as a warmup.

To do this exercise:

  1. Grab a low resistance band and put it out on the ground.
  2. Stand in the middle of the band and grab both the ends of the band.
  3. Bend your knees in an athletic stance.

But make sure your back is not round. 

Now bring the ends close to your chest and squeeze your back. After you reach the top position of the pull hold for a second and then return to the original position. 

Pull -Up 

Wide grip pull-up is one of the best and classic exercises for a muscle building. It is one of the best back workouts for putting emphasis on this part of the body.

If you go for this exercise, in the beginning, use a weighted belt. However, some people may find this exercise difficult as in it all the bodyweight is pulled. Thus heavier, the weight is harder to pull up. To help you with this, you can use pull-up assistance machines or a friend to help. 

If, even after this, you don’t feel like doing this exercise, then you can go for a wide-grip pull-down. It is a great substitute for pull-ups. 

Standing T-Bar

This version of exercise is way better in comparison to a supported chest version. We choose this version as in it; you can challenge yourself more as in it, you can add more weight in comparison to the chest version. 

Another thing about this muscle-building workout is that it will help you build strength in your back, arms, shoulder, and legs. All these things make it one of the greatest back workouts. In it, one thing to keep in mind is that keep your back straight. 

When doing this, a precaution to have is that this is a back workout and not squats. Thus keep your knees in one place. You can also put some variations in this exercise through your grip position. A wider grip will put more pressure on lats, while a neutral grip will help you emphasize the middle back. 

To do this exercise, you will need some equipment like a gym belt along with guidance from a trainer. 

Seated Wide-Grip Cable Row

It is one of the best back workouts if you find a close grip version hard. Using a wide grip seated cable row version is easier in comparison to a close grip one. This is because of some pace of the exercise shifts to the upper lats. 

One thing to remember is that when doing this exercise, don’t do exercise on a machine that mimics this exercise. In this exercise, you can also try flipping your hands as this will help you to keep your hands closer to the sides with a tighter elbow. 

One thing to have precautions about this exercise is no to exceed 12 reps. Also, do this exercise at the end of the workout. 

Smith Machine Row With Reverse-Grip

When doing an exercise in reverse movements, it improves back and helps in bicep building. In this exercise, the elbows move close to your sides, and thus its emphasis on the lower lats of the back. The good thing about this exercise is that you can put on as much weight as you want as long as you don’t have to worry about balancing it. 

The balancing and agility to have perfect exercise make this exercise one of the best back workouts you can do.

To do this exercise, bend 45 degrees while staying close to the machine bar. In this, you can take a little help from your knees and hips if you are doing a heavy set. Some gym-goers may advise you against this exercise, but we advise you to go for it as it is perfect for heavy sets without risk of injury. The only precaution you need is a proper pose. 

Pull-Down With A Close Grip

This is one of the best back workouts in the close grip category. If you worry about leaving any muscle out with this version of the exercise, then you are wrong. In research, it is proven that in this exercise, a close neutral-grip activates the back lats just like a regular grip. 

The close grip pull-downs will let you go longer in motion and time. The increase in time and motion and more weight emphasize lats and help in muscle building. Another great thing about this exercise is that it is also great for your shoulder. 

When doing this exercise, do this at the end of the workout for muscle building. Also, squeeze your back hard when you are at the bottom of each rep while allowing the body a stretch at the top. 

Dumbbell-Row With Single Arm

This is one of the great back workouts which you can do for better weight lifting. In this, both sides of the body move separately and unilaterally, which allows the person to lift more weight. This exercise will let you develop your weaker side, along with helping you lift more.

In this exercise, you can also support your lower back well by keeping your one hand on the bench. When doing this exercise, allow a slight movement in the trunk to engage more core muscles. It is one of the best back workouts for muscle building as well as strength. 

In doing this exercise, a precaution you have to follow is to wear a waist belt and keep the back straight. Other than the belt, other equipment you will be needing is just a dumbbell and bench. 

Bent-Over Barbell Row

This exercise is great for the back as in it; balancing is easy with an option to lift more. Doing heavy sets of this exercise stimulates muscle growth in the lower and middle traps of your back. 

It is one of the best to go exercise when you want to target your middle back. But, be careful to use proper posture and don’t go overboard with the weight. 


If done in the right way, it is one of the best exercises in back workouts. In this exercise, when you lift the weight, your upper back muscles need to put in all to keep your back straight. In it, your lower back muscles also have to work hard to keep the back from rounding. 

One thing to remember in this exercise is to have proper guidance as if not done right; it can cause injuries. Using a waist belt and hand gloves as the equipment is also essential. 

Framer’s Walk

This may come as a surprise to you that we have put this exercise on the list. However, when it comes to muscle building in the back, shoulder, and strength developing in arms non stand in comparison to this exercise. 

This exercise puts a strain on your back, which helps develop strength and gain muscle. It is also best for losing belly fats in comparison to other exercises. 

Final Words

The exercises which we have put together on the list are some of the best exercises when it comes to back workouts. These exercises will help you get that V-shape physique you always dream about. 

In the article, you will also find the basic equipment and tips which you will be needed to do these exercises. 

If you like the article, please do let us know in the comment box. 

Jatin Choudhary

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