The Best Back Exercises

The back is a large muscle group and i am often asked what are the best back exercises for developing muscle size and strength in the back.

The back muscles are often overlooked when especially beginners first start training.

Your back is made up of three major muscle groups.

The latissimus dorsi is located on each side of your back and helps you extend, rotate, and pull your arms toward your body.

The erector spinae (lower back) is made up of three muscles that run the length of your back from your neck to your fanny. The erector spinae is involved in flexion and extension of the upper body, as well as rotation.

The rhomboids (major and minor) are between the shoulder blades and aid in rotation, elevation and retraction of the shoulder blades. These are also known as your 'posture' muscles

Developing the back muscles especially the lats gives you that wedge shape giving you a very wide upper body which looks impressive. A wide back can also make your chest seem bigger and give you a general huge look.

Back exercises can be split into 3 main groups lower back, middle back and upper/outer back.

Rowing Exercises

Rows work the lats (the muscles on either side of the body) and also involve the biceps. These are the back exercises responsible for giving you that wide look i mentioned earlier. The main rowing back exercises are as follows.

Bent Over Barbell Row
Bent Over Dumbbell Rows
Seated Cable Row
T Bar Rows
One Armed Dumbbell Rows

One Armed Dumbbell Rows
1) Stand with feet hip width and knees slightly bent.

2) Start position: Bend at hips with back straight and knees bent . Take one hand and place on stationary object that is approximately waist height to support upper body. Hold DB in other hand with a neutral grip and let arm hang straight down (perpendicular to floor).

3) Keeping elbows close to body, pull DB up to body and squeeze shoulder blades together at top of movement.

4) Return to start position.

5) Remember to keep back and head straight - hyperextension, flexion, or trunk rotation may cause injury.

This exercise really works the lats well and if you perform the reps extra slow you will feel the burn.

Bent Over Row

1) Stand with feet hip width and knees slightly bent.

2) Start position: Bend at hips with back straight. Hold DB in each hand with neutral grip (palms facing each other) and let arms straight down (perpendicular to floor).

3) Keeping elbows close to body, pull DB's up to body and squeeze shoulder blades together at top of movement.

4) Return to start position.
Remember to keep back and head straight - hyperextension or flexion may cause injury

This can be done with a barbell or dumbbells and is one of the best back exercises for building the lats.

Pullovers And Flyes

Pullovers work the lats and as well as the chest and triceps. The high row and reverse fly target the upper back muscles, between the shoulder blades as well as the back of the arms. If you have shoulder problems, you may want to avoid pullovers as the stretch from these type of back exercises maybe to much.

Dumbbell Pullovers
Barbell Pullovers
Reverse Flyes

Pullovers

1) Lie back on flat bench with feet flat on ground.

2) Place barbell overhead like a chest press.

3) Start position: Extend elbows and raise barbell even with the eye-line.

4) With elbows slightly bent, lower barbell back even to slightly below head level.

5) Return to start position.

6) Remember to keep back straight. Hyperextension or flexion may cause injury to back. Knees may be bent and feet placed on bench if difficult to stabilize lower back.

This exercise is excellent at expanding the rib cage and stretching out the lats, chest and triceps.
Personally i prefer to use a dumbbell as you have more control over the movement.

Reverse flyes

1. Sit on edge of bench, feet flat on the floor. Bend over so chest is almost resting on thighs.

2. Hold dumbbells next to feet and bend arms slightly. Open arms out keeping elbows bent.

3. When arms are parallel to floor, slowly lower dumbbells back.

This is a great back exercises for working the rear shoulder muscles and the traps (centre of your upper back). You will find this exercise difficult so start with a light weight and gradually increase.

Lower Back Exercises

Back extensions target the lower back, specifically the erector spinae. To perform a basic extension, lie down on the floor with hands behind the head and lift the chest off the ground. For more intensity, you can lift the legs as well.

The lower back strengthens the core of your body and a strong lower back will help with posture and help increase the weight in other lifts by providing support. Abdominal training will also help with support your muscles during these back exercises.

Deadlifts
Good Mornings

To have a follow complete back training routine you should be looking at one of the back exercises from each section to get a truly well developed back.

Deadlifts

1. Stand upright, feet shoulder width apart, knees slightly bent.

2. Bend lower back and knees to lower the weights down your legs. Back must remain flat, lower back should be arched inwards slightly. Keep head up throughout exercise.

3. Stand upright using lower back and legs, maintaining flat back and keeping your head up.

A great power movement and one of the best lower back exercises. Can also be done with a set of dumbbells. A must for all routines.

Good Mornings

1) Stand with feet shoulder width apart with knees slightly bent (at 20°).

2) Start position: Grasp bar with overhand grip shoulder width apart. Back should be straight in a neutral position.

3) Bending at the hips, lower bar to approximately knee height. Keep knees bent at 20° throughout movement.

4) Return to start position.

5) Remember to keep back straight - movement should occur at the hip. To facilitate this, shift glutes back as if ready to sit down. Knees should not move forward beyond the toes.