To gain a powerful and muscular 'V-shaped' physique, you should be training your biceps, triceps, shoulder, and chest. But you should not ignore your 'Back' as this is also an important part of your body.

Honestly, it would take more to build a healthy and strong back compared to your arms and chest, but there are multiple benefits of training your back.

What you need to do is to pay attention to your back as much as you do for your front.

Table of Contents

Back Muscles

Anatomy of back muscles

Firstly, you need to know about the back muscle group and their purposes. Primary muscles of the back are:

Latissimus Dorsi - Known as Lats. This muscle group is located below your armpits and down the sides of your back. This helps you to conduct most pulling movements for strength.

Trapezius - This muscle runs from your neck to your mid-back. This helps controls your extreme movements during pulling.

Rhomboids and Levator Scapular - This muscle group is located in the mid-upper back. This is important to control your shoulder blades during pulling and pressing movements.

Erector Spinae - Also known as lower back muscles and are run along your spine. They are responsible for spinal flexion and stability.

The Benefits of Back Workouts

Fix Your Posture

Training your back will help you maintain your posture to pull you back out of the forward hunch. A good posture helps in healthy spine health, conducting proper exercise technique, and shoulder function among other things. It prevents muscle imbalance and makes everything easier.

Reduce Your Risk of Injury

Back workouts help to reduce the risk of injury and muscle pain. This allows for stronger and more explosive movements that are often treated by simply strengthening the back.

Boost Your Bigger Lifts

Back workouts also help weaker muscles to grow that boost strength in lifts such as Squat, Deadlift heavier weight, and even improve your Bench Press.  A strong and healthy back will improve strength and performance.

Reduce Lower-Back Pain

Back workouts help to loosen up the muscles and providing more strength to relieve yourself from the lower back pain.

Best Exercises to Build Your Back Muscles

1. Kettlebell Swings

Kettlebell SwingsTo build a stronger core, the kettlebell swing is considered as one of the explosive and effective training moves. The swing will force you to use all the muscles in your upper back and results in better muscular endurance.

How To Perform This Exercise

Stand straight with your feet shoulder-width apart and place one kettlebell in your front, on the floor.

Bend on your waist and grasp the kettlebell with both hands. Keep your back flat, parallel to the floor, and pull the weight between your legs.

Bend your knees, slightly move your hips forward to create the momentum.

Allow the kettlebell to swing through your legs and then pull the kettlebell to your front up to shoulder height.

Again take the kettlebell to your legs and swing it back up to your shoulder. So this repetition without pause.

2. Barbell Deadlift

Barbell DeadliftThe deadlifts are highly beneficial for your back muscles and other muscles of legs & arms. This exercise is also beneficial to increase the strength and stability of your core.

How To Perform This Exercise

Stand straight with your feet shoulder-width apart and place the barbell in your front, on the floor.

Squat down and grasp the barbell with hands shoulder-width apart. Keep your chest up, look ahead, and pull the weight up.

Stand up straight, chin-up, and lift the weight up to your thigh.

Hold the position for a moment and return the weight down. Keep control of your weight while lowering it.  Do this repetition. Also, check our guide for building six-pack abs.

3. Barbell Bent-Over Row

bent-over-rowThe barbell bent-over row is considered as one of the best exercises for building back muscles particularly the lats, rhomboids, and lower back. This exercise also protects your spine against injuries.

How To Perform This Exercise

Stand straight with feet shoulder-width apart and hold the barbell with an overhand grip.

Bend your knees and lean forward from the waist.

Tighten your core, squeeze your shoulders, and pull the bar up towards your sternum.

Slowly lower it back down again to the starting position. Do this repetition.

4. Pull-Up

Pull-UpPull-up is an extreme exercise to build strength to the upper body. This targets directly your lats. The bodyweight moves work for your back and biceps. But not push yourself too hard.

How To Perform This Exercise

Firmly grab the pull-up bar with both hands shoulder-width apart.

Pull yourself up until your chin is in the level of the bar or as much as you can.

Then release yourself lower slowly, back to the starting position. Do its repetitions.

5. Dumbbell Single Arm Row

Kroc Row - Dumbbell Single Arm RowDumbbell single-arm row helps you to build an amazing amount of strength in your back and grip, which will benefit your deadlift tremendously. This exercise also engages your entire arm and shoulder.

How To Perform This Exercise

Keep your knee and hand of one side on a bench and grasp a heavy dumbbell with your other hand.

Bend the arm and pull the weight powerfully to the lower side of the thorax. Make sure that the shoulder is always higher than the hip but do not fully stretch the elbow.

Then release the hand with the weight slowly down. Perform its repetitions for both hands.

You have to fully extend your shoulder at the bottom. From there, you have to pull it up and back to the bottom.

Check our article on building big shoulders.

6. Chest-Supported Dumbbell Row

Chest-Supported Dumbbell RowWith Chest-supported dumbbell rows, you build up your back and biceps. In Rows, the movements are very important for the growth and strength of muscle.

How To Perform This Exercise

Lie on an inclined bench of 40-45 degrees with chest down and arms hanging towards the ground. Hold the dumbbells in both hands.

Keep your head up, bend your elbows, and bring the weights towards your chest.

Slowly lower the weights lower down to the starting position. Do this repetition.

7. Inverted Row

inverted-rowThe inverted row is one of the best back exercises. This is a dynamic exercise for building back muscles and suitable for the people who are struggling with pull-ups and chin-ups but a bit difficult.

How To Perform This Exercise

Place the bar in a rack at a lower height on the floor. Lie straight underneath the bar.

Grasp the bar with an overhand grip, hands shoulder-width apart, and arms fully extended.

Pull yourself up close to the bar and then lower down yourself slowly to the starting position. Do this repetition.

8. Lat Pull-Downs

Lat Pull-DownsLat pull-down exercise especially works on the back muscle called latissimus dorsi. These muscles help for posture during exercises such as squats. deadlifts, and other athletic movements.

How To Perform This Exercise

Sit in front of the cable machine and grasp the bar with an overhand grip at almost at end of the bar.

Keep your feet flat on the floor and arms fully extended up to the bar.

Pull the bar down near your chest, squeeze and hold for a moment.

Slowly release the bar back up to the starting position. So this repetition.

9. Single-Arm T-Bar Rows

Single-Arm T-Bar RowsThis exercise is done with the barbell that focuses on the middle back muscles such as lats and rhomboids. If this is done to a lesser degree also targets the biceps, forearms, and shoulders.

How To Perform This Exercise

Put some weight at one end of the barbell and keep the other end in some corner. Or you can use T-bar if available.

Stand beside the weight of the barbell, bend through your waist & knees, and grab the end of the bar.

Pull the bar up to your chest, squeeze for a moment, and slowly lower down the weight.

Don't let the weight touch the floor and again take up the weight. Do this repetition.

We have exercises for building bigger thighs do check that article.

10. Farmer’s Walk

Young- man-in-gym-Farmers-Walk-1This exercise will increase willpower and focus, and of course, the muscle growth especially in the upper back, forearms, and legs.

How To Perform This Exercise

Pick up the heaviest set of dumbbells or kettlebells you can and hold them at your sides.

Tighten your abs, shoulders tight and your back straight. Start walking by taking short and quick steps.

Make sure your posture is tight before you start walking. Maintain this total-body tension as you walk and don't lose it.

Turn around and walk back. Do this repetition.

Is Spending Time on Building Back Muscles Really Worth It?

To be honest, most of the people I know are not concern about building their back as they are excited about other muscles of their bodies. But I like a V-shaped body so I do care about back workouts. You can give these workouts a try and see how they came out for you.

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