Complete Your Back Workout with 6 Exercises

Muscles Worked: Lats, rhomboid, traps, erector spinae, Latissimus dorsi
Level: Intermediate

Back workout

In your back there are 4 different muscles, you should want to target in the back day:-

  • Lats: which are in the area below your armpits down the sides of your back
  • Rhomboid: which are in the mid-upper back
  • Traps: which run from your neck to your mid back
  • Erector spinae: a group of muscles that run along your spine

All of the below exercises, target a combination of these above muscles. Choose three to four exercises to create your own back workout, which you can do twice weekly (or more) to reach your goals.

6 Best Back Workout for Building Back Muscles:-

  • Pull-up.
  • Single-Arm Dumbbell Row.
  • Standing T-Bar Row.
  • Bent-Over Barbell Row.
  • Deadlift.
  • Chest Supported Row.


Pull-up is one of the most effective bodyweight exercises that strengthen your back muscles and developing your back shape. The best exercise for your upper body muscles works on your core, shoulder, triceps, chest, and even biceps also. The main target to tone your back traps and rhomboid muscles. (Best back workout at home or anywhere).

Muscles Target:-

  • Latissimus dorsi: A largest upper muscle that runs from the mid-back to under the armpit and the shoulder blade.
  • Trapezius: Located from your neck out to both shoulders.
  • Thoracic erector spinae: the three muscles that run along your thoracic spine.

How to do Pull-ups?

  • Stand under the pullup bar and grasp it with an overhand grip, place the hands wider your shoulder-width apart.
  • Lift your feet off the ground or place them in the assist band. Place the body like you are hanging from your arms.
  • Pull your body up to the bar by bending your arms and pulling your elbows toward the ground.
  • Once your chin crosses over the bar, extend your arms to lower your body back down slowly and control way.
  • Do it again.
  • Sets:- 3.
  • Reps:- 10

Single-Arm Dumbbell Row

A well-executed one-arm dumbbell row builds a strong back. It does a great job of targeting both the back and the core. It allows you to really focus your efforts on the lats, traps, and other back muscles that are located upper middle part of your back.

How to do Single-Arm Dumbbell Row?

  • Grab the one dumbbell in your hand and position yourself on a bench so your left knee and shin are resting on it, as well as your left hand – this will give you support.
  • Your right leg should be straight with your foot on the ground. Maintain a straight torso.
  • The right hand with the dumbbell hangs on the side and makes a straight back with looking forward.
  • Pull the dumbbell up to the side of your torso without rotating your shoulders or losing your balance. Squeeze your upper back as you pull your elbow up.
  • Slowly lower back down to the start position. Do it again instead of 12 reps completed.
  • Then grabs the dumbbell to another side of your hand and do it the same as the first one.
  • Sets:- 3.
  • Reps:- 12-14.

Standing T-Bar Row

A narrower grip, like demonstrated in the t-bar row forces you to keep your elbow tucked closer into your sides during the top part of the movement. That targets the lotissimus dorsi back muscle. Additionally, this exercise works all the major back muscles- teres major, trapezius, and erector spinae. The movement also works the shoulders and the pulling muscles in your arms.

How to do Standing T-Bar Row?

  • Place the end of an empty barbell into the corner of a room.
  • Rest a heavy dumbbell or some weight plates on it to hold it down.
  • Load the opposite end of the bar with plates and straddle it.
  • Bend over at the hips until your torso is about a 45-degree angle to the floor with arms extended.
  • Hook a V-grip handle, place it under the bar and hold it with both hands.
  • Keeping your lower back in its natural arch, squeeze your shoulder blades together and pull the bar until the plates touch your chest.
  • Then slowly lower it down and extend your back blades with a straight back.
  • Repeat it.
  • Sets:- 3.
  • Reps:- 12.

Bent-Over Barbell Row

The barbell bent-over row is a great exercise for building a bigger and stronger back. It is perfect for anyone looking to improve their squats, deadlifts, and bench press. The barbell bent-over row increases the strength and made an elegant posture of your back. It targets your lats, traps, rhomboids, and rotator cuff muscle.

How to do Bent-Over Barbell Row?

  • Hold a barbell with a pronated grip (palms facing down). Your feet should be shoulder-width apart.
  • Bend your knees and bring your torso forward slightly. Your back should be straight and almost parallel to the floor. This is your starting position.
  • Lift the barbell up towards your sternum, keeping your elbows tucked in and close to the body.
  • Pause and hold at the top of the movement, squeezing your back muscles.
  • Slowly lower the barbell back to the starting position.
  • Repeat for the desired amount of reps.
  • Sets:- 3.
  • Reps:- 12-14.


Deadlifts hit the entire posterior chain from your calves to your upper traps. It is the absolute best for overall backside development. Doing with perfect position is the best and important exercise for the back day. It helps to build your lower back, core, and leg muscles also.

How to do a Deadlift?

  • Load a barbell and roll it against your shins.
  • Bend at your hips and knees and grab the bar with an overhand grip.
  • Keep your lower back naturally arched, pull your torso up, and thrust your hips forward as you stand up with the barbell.
  • Lower the bar to the floor and try to not bend your back.
  • Repeat it again.
  • Sets:- 3.
  • Reps:- 12.

Chest Supported Row

Chest supported row works on your back, rear shoulders, improves your posture, and boosts your bench press. It targets the lats, trapezium, and rhomboids muscles.

How to do Chest Supported Row?

  • Lie on your chest on an incline bench with plants your toes shoulders-width, resting on the support.
  • Grab dumbbells with a neutral grip, keeping your chest strong and allowing your arms to hang.
  • Squeeze your back to pull the weights to your hips side, with your elbows bent at 90-degree angles.
  • Squeeze your shoulder blades for one to two seconds maintaining your position, then return to the starting position.
  • Repeat it.
  • Sets:- 3.
  • Reps:- 12.

General FAQs –

What is the best back workout?

  • Quadruped dumbbell row.
  • Lat pulldown.
  • Wide dumbbell row.
  • Barbell deadlift.

Is it good to do a Workout for the lower back?

Doing exercises to strengthen the lower back can help alleviate and prevent lower back pain. It can also strengthen the core, leg, and arm muscles. According to researchers, exercise also increases blood flow to the lower back area, which may reduce stiffness and speed up the healing process.

What back workout can I do at home?

  • Wide-Grip Pushup with Tempo.
  • Off-set Bent-over Row with Broomstick.
  • Plank Pull.
  • Split-Stance Row also Hold with a towel.

Are squats good for lower back pain?

Squats can be a great way to condition your back muscles in order to help reduce back pain. Back pain is rampant in our country and there are plenty of people who could benefit from performing squats daily.

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