Best Back Workouts: How to Build a Stronger Back

Author: Henry

Back workouts are not only for enhancing your looks. Besides the aesthetic appeal, a stronger back affords you when you wear your sports bra or fitted T-shirt, improved performance and reduced back pain are other benefits of investing in back workouts.

However, picking the right workouts that yield the best result can be challenging.

The back is made up of 40 muscles categorized into three broad groups: superficial, intermediate, and intrinsic back muscles. Picking the right workouts helps strengthen these muscles and give you a stronger back.

Gorilla Rows

The gorilla row can be a unilateral or a compound exercise depending on preference. This exercise targets the erector spinae, latissimus dorsi, rhomboids, trapezius, other muscles of the back, and your core. It's especially helpful for individuals suffering from lower back pain.

Set your feet apart and put the dumbbells in between your feet. Pick up the dumbbell with each hand and drop it to your shin, so it gives a push-and-pull movement. Ensure your hips or back do not sway as you hold or drop the dumbbells.

You can choose to do this exercise at home or the gym.

Bent-Over Row

This is one of the most common back workout exercises for males and females alike. The bent-over row targets the mid trapezius, latissimus dorsi, rhomboids, and deltoid muscles. It also helps to improve posture as it works on the glutes and hamstrings.

There are several great positions and ways to perform this exercise, depending on individual goals. The wide grip and overhand grip target the upper back muscles, while the underhand grip targets the lower back muscles, and the shoulder grip helps to make the latissimus dorsi muscles more flexible.

The bent-over-row back workout can be done with a dumbbell or a barbell. However, for a tougher challenge and more muscle mass, it makes sense to increase the number of barbells.

The Lat Pulldown

The lat pulldown exercise should be done in a sitting position with the machine placed at a level of your height so that you can hold the machine without standing up. Grip the bar and pull it towards your chest.

This exercise is for your shoulders and back. It means only your arms should be working. Ensure that you do not arch your back and keep your back straight to avoid injury to the spine.

Pull-ups

Most people see pull-ups as a demanding exercise, but this exercise is for the biceps, latissimus dorsi, teres major, and minor muscles. Get a bar of any size and hold onto the bar. Ensure your legs are not bent but straight, and your toes are downwards.

As you hold onto the bar, you should feel your abdominal muscles contract. When you lift your body, your back muscles should contract. Repeat this process as many times as you can, then take a break.

Another type is the assisted pull-up. Place a pad under your knees to support your body, pull yourself above the bar, and slowly lower your body.

The Single-Arm Dumbbell Row

If you are new to rows or you have difficulty maintaining a straight position, consider the single-arm dumbbell row. The single-arm dumbbell row is a great workout for strengthening the deltoid, triceps, latissimus dorsi, and trapezius.

Hold the dumbbell in one hand and place the leg from the same hand firmly on the floor for support. The other hand and leg should be placed firmly on the edge of the bench. Pull the dumbbell to your chest and then let it down slowly.

Repeat the same procedure for the other hand.

Parallel Grip

Parallel grip works on the mid-back muscles, including the inferior trapezius, posterior deltoid, and rhomboid muscles. To perform this exercise, ensure you sit comfortably in front of the machine with your chest facing the pad.

Hold the handles, then push and pull. When you push, you will feel your back muscles contracting.

Deadlifts

Deadlifts are the best for developing your gluteus maximus and the hamstring muscles. However, you need your back muscles to keep your spine straight when performing this exercise, which is why it is categorized as one of the best back workouts.

To perform deadlifts, get a bar that is not too difficult to carry so you don't have to bend your back. Place your toes under the bar and spread your feet wide apart. Lift the bar above your knee while engaging your abdominal muscles and slowly drop it down.

Repeat as many times as you can.

Plank

There are several ways to perform a plank back workout, but let's consider the most common one.

Get a yoga mat or any other comfortable workout mat that would provide enough padding for your elbows or palms. Lay down flat and lift your body off the floor with your palm or elbow.

Ensure your toes are also pointing downwards. All your body parts should form a straight line while you relax your head. Stay in this position for 30 seconds, then let go of your palms or elbows.

Important Tips for Back Workouts

Here are a few tips to have the best of your back and general workouts:

Start your routine with light exercises

Start easy before going complex

Use back support for more stability

Take breaks in between your exercise routine

Don't be discouraged when results are slow

Consult your medical practitioner or your trainer before and after a back workout, especially if you have a medical condition.

Conclusion

The best time to start a back workout routine is now. While back workouts can be more energy-demanding than other workouts, the reward is huge. The joy of seeing your back muscles toned up and looking firm is enough motivation for you to hit the gym.

This guide has provided you with the best workout routines for both beginners and experts aiming to achieve a stronger back.

Regardless of which one you practice, always keep in mind that consistency is key to building the strong back you crave.