Top Top 10 Back Exercises for Muscle Growth

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Let’s be honest, many people go to the gym and lift weights because they want to look good naked or when they go out to the beach. They figure all they need to do to achieve that is do some bench press on to work out the chest and a few bicep curls. However, this is not enough. By only working these muscles on the front of your body you will slowly develop a bad posture and look like you are slouching over all the time. Therefore, it is important to also include back exercises in your workout regime. Additionally, the human body is very smart, and if you work only one set of muscles but not their complementary muscle groups, it will stop growing the muscles you are working on in order to try and protect yourself.

As a matter of fact, in today’s society, many people spend a majority of their time in front of screens in a bad slouching position. However, this can cause extremely bad back and shoulder pains. Therefore, it is important to work out your back muscles as well as implementing stretches for lower back pain in order to both help fully develop your muscle groups as well as promote healthy proper posture. Below are several exercises for lower back pain to help work those muscles that you have been so long neglecting.

#10: Seated Twisting Cable Row

Back Muscles Worked

Latissimus dorsi
Middle and lower trapezius
Posterior deltoid
Teres minor
Teres major
Triceps brachii, long head
External oblique
Biceps brachii
Brachialis
Brachioradialis
Lower pectoralis major

Sometimes, you really are getting bored of the standard back exercises. Therefore, consider trying the seated twisting cable row. In fact, this unilateral movement is great for your lower lats back muscles. Just make sure to keep your elbows close to your body and to twist from your core.^[1]Weight Training Guide – Seated twisting cable row However, if you are doing this exercise, don’t do the single arm dumbbell rows, as they both focus working the back muscles in a very similar way.

How you can include it in your back workouts:

In addition, focus on keeping the weight relatively light and in a rep range between 8 to 12.

#9: Decline Bent-Arm Barbell Pullover

Back Muscles Worked

Posterior deltoid
Levator scapulae
Latissimus dorsi
Teres major
Lower pectoralis major
Triceps brachii (long head only)

The decline bent-arm barbell pullover is a great finishing exercise for the back. While it does only focus on a few muscles groups, it really helps you target them and get a good pump. Furthermore, by doing it on a declined bench, you can put your muscles under tension for a greater amount of time, encouraging more muscle growth. If using a straight bar is too uncomfortable for your wrists, consider using an EZ-curl bar instead.^[2]Weight Training Guide – Decline bent-arm barbell pullover

How you can include it in your back workouts:

Because this exercise is very focused on only a few muscle groups, it is a great exercise to pump up your muscles. Therefore, add it at the end of your workout, keep the weights light, and focus on a rep range between 12 to 15.

#8: Single-Arm Dumbbell Row

Back Muscles Worked

Trapezius (middle and lower)
Infraspinatus
Teres minor
Teres major
Latissimus dorsi
Posterior deltoid
Brachialis
Brachioradialis

There are many dumbbell back exercises to do for the back. However, consider doing the single-arm dumbbell row because it is a great dumbbell back workout to further develop your back muscles. First, this exercise is normally implemented near the end of a workout when your back is already tired; therefore, the support of the bench helps you stabilize your back and keep it from getting injured. Second, the unilateral movement helps you better recruit your muscle fibers and correct any imbalances that might come from bilateral movements (especially when one side is much stronger than the other).^[3]Fitness & Power – 5 Reasons You Need to One-Arm Dumbbell Row This will help you look much more symmetrical.

How you can include it in your back workouts:

This is a good exercise to include in the middle to end of your workout. Lower weights should be used than a bilateral movement and should be light enough to do between 10 and 12 times.

#7: Close-Grip Pull-Down

Back Muscles Worked

Brachioradialis
Brachialis
Posterior deltoid
Trapezius (middle and lower)
Teres major
Pectoralis major
Latissimus dorsi

As there are already included a wide grip pulling movements, we have included the close-grip pull-down next. The close grip also gives you a greater range of motion in the pulling motion, meaning that you are putting your muscles under tension for a greater amount of time helping to stimulate more muscle growth. Furthermore, the close grip is one of the great lower back exercises as it stimulates the lower lats helping to give you the wider look further down your body.^[4]Weight Training Guide – Close neutral-grip lat pull-down

How you can include it in your back workouts:

Place this accessory exercise near the end of your workout and focus on a rep range of between 8 and 12. They should be slow and steady focusing on both a good squeeze at the bottom and a good stretch at the top of the movement.

#6: Reverse-Grip Smith Machine Row

Back Muscles Worked

Posterior deltoid
Teres minor
Biceps brachii
Upper and middle trapezius
Infraspinatus
Rhomboids (deep)
Teres major
Latissimus dorsi
Brachialis
Pectoralis major
Brachioradialis

Many gym goers do not like using the Smith Machine thinking that it is cheating. However, don’t be one of those people. The Smith Machine has its place and the reverse-grip Smith Machine row is a great for back exercises. First, by using a reverse grip, you are able to further target your lower lats. While this does recruit the biceps more, make sure to focus on pulling from the elbow and not the biceps to get better engagement by the back.^[5]Weight Training Guide – Smith machine underhand Yates row Second, by using the Smith Machine, you do not have to worry about stabilizing yourself while lifting the weights. Therefore, it makes it easier to lift heavier weights in order to put greater stress and stimulus on your back muscles, leading to greater muscle growth.

How you can include it in your back workouts:

This exercise should be put in around the middle of your workout after your main barbell movements. However, if grip is an issue, don’t be afraid to use wrist straps. Additionally, like the other exercises, focus on a weight that you can lift between 8 and 12 times.

#5: Wide-Grip Seated Cable Row

Back Muscles Worked

Infraspinatus
Posterior deltoid
Trapezius (middle and lower)
Teres minor
Teres major
Latissimus dorsi
Brachialis
Brachioradialis

When doing cable rows, most people focus on using a close grip. However, consider trying the wide-grip seated cable row instead as this compound movement helps place greater emphasis on the lats.^[6]Weight Training Guide – Wide-grip cable row It is important to do this exercise in a slow and controlled manner. That means to not use your body in a swinging motion to help you pull the weights and to keep you back straight and not arched. Similar to the standing t-bar row, do not actively try and pull the weights with your biceps, but instead focus on squeezing your shoulders together.

How you can include it in your back workouts:

Additionally, like other cable exercises, put this exercise near the end of your back workouts and focus on a weight that you can do around 12 reps.

#4: Standing T-Bar Row

Back Muscles Worked

Posterior deltoid
Pectoralis major
Brachialis
Infraspinatus
Trapezius (middle and lower)
Teres Minor
Teres major
Latissimus dorsi

The Standing T-Bar Row is a great variant to add to your back exercises workout. In fact, depending on your grip choice, you can focus on different muscle groups. For example, with a wide grip set-up, you will have more emphasis on the lats, but with a neutral grip set-up you will have more emphasis on your middle back. It is important to note that this is neither a leg nor a bicep workout out as they are only there for support and stabilization. Therefore, make sure to keep your knees in a bent but locked position and to not lift with your biceps.^[7]Weight Training Guide – T-bar row

How you can include it in your back workouts:

Do this work out during the first half of your workout before your stabilizing lower back muscles get too tired. Rather than using heavy weights, use lighter weights and really focus on stretching the muscles. This could mean that you are only using 45 or 90 lbs. In addition, focus on a weight that you can do in a rep range of 8 to 12.

#3: Wide-Grip Pull-Up

Back Muscles Worked

Brachioradialis
Brachialis
Biceps Brachii
Posterior deltoid
Trapezius (middle and lower)
Teres minor
Teres major
Infraspinatus
Latissimus dorsi

The Wide-Grip Pull-Up is one of the great back exercises as it helps put more focus on the upper lats. In fact, this can help you get more of the wide v-shape taper that many people are looking for. As there is stress placed on the shoulder joint due to the overhead nature of this exercise, it is extremely important to have proper form when doing it.^[8]STAK MUSCLE – Back One tip to keep in mind when doing pull-ups is to think about pulling your shoulder blades down and towards each other while performing the movement.

How you can include it in your back workouts:

It is important to realize that this movement requires some skill. Therefore, make sure to include it near the beginning of your workout. Additionally, consider a rep range between 8-12 reps. If that is too easy for you, add weights. If it is too difficult for you, use a pull-up assisting device such as bands or a pull-up machine.

#2: Bent-Over Barbell Deadlift

Back Muscles Worked

Posterior deltoid
Teres Minor
Teres Major
Trapezius (middle and lower)
Infraspinatus
Rhomboids (deep)
Latissimus dorsi
Brachialis

The bent-over barbell deadlift is probably the second best workout after the barbell deadlift for back exercises due to the number of muscles recruited. Similar to the barbell deadlift, it also requires proper technique in order to not get hurt, so make sure to start out with light weights.^[9]Weight training guide – Bent-over barbell row

How you can include it in your back workouts:

In addition, consider doing this workout near the beginning of your workout. Therefore, it is ok to focus on heavier weights and rep ranges between 6-10.

#1: Barbell Deadlift

Back Muscles Worked

Gluteus Maximus: (Butt)
Quadriceps: (Upper Front legs)
Adductor Magnus: (Inner Thigh)
Soleus: (Smaller part of your calf muscle)
Hamstrings: (Upper back of legs)
Gastrocnemius: (bigger part of your calf muscle)
Erector Spinae: (lower back)
Trapezius, upper: (upper neck muscles)
Trapezius, middle: (middle neck muscles)
Levator Scapulae: (the muscle from your jaw to your shoulder)
Rhomboids: ( upper inner back muscles right below your neck)
Rectus Abdominis: (abs)
Obliques: (side abs)

Lastly, the barbell deadlift is considered one of the best back exercises due to the large amount of muscle groups it uses. However, because it uses many different groups at the same time, it is very important to first learn proper technique before lifting heavy weights so as not to hurt yourself.^[10]Bodybuilding.com – 10 Best Muscle-Building Back Exercise! While these back pain exercises are supposed to help, if you start lifting too heavy too soon, it can do the exact opposite.

How you can include it in your back workouts:

Additionally, if lifting heavy, make sure to do this exercise at the beginning of your workout. Therefore, your muscles are not tired and you can focus on a smaller number of repetitions (lower than 6 repetitions).