8 Best Back Workouts & Exercises

The back muscles can sometimes be forgotten when determining your exercise routine. If you are focused on bodybuilding, you need to ensure your back pops for a well-rounded physique.

Today, we will bring you some of the best back workouts that will help you:

• Maintain proper posture
• Increase core strength
• Create a more limber torso
• Improve and strengthen the posterior chain

We’ll also provide tips and videos to show the technique from OSL Ambassadors:

• Golden Era legend, the Lion of Lebanon, Samir Bannout
• Mr. Natural Olympia John Hansen
• Mr. Olympia Breon Ansley

Back Muscles Explained

Before we get into the best back workout routine to improve your physique, let’s look at the muscles in the back.

There are three main muscle groups that make up the back structure: superficial, intermediate, and deep.

Superficial Back Muscles

This muscle group is responsible for the shoulder and upper limb movement. Superficial muscles are found just under the skin. They attach to the spine and then branch out toward the shoulder. 

• Trapezius – runs from the base of the skull down to the mid-spine and then over to the scapula (shoulder blade).  The trap muscle allows the shoulders to move up and down (like when doing shrugs). It also assists with arm up and down movement (abduction).
• Latissimus Dorsi – the literal translation from Latin is “broadest back muscle.” The lats run from the armpit down and fan out to attach to the vertebrae down to the lower back and are partially covered by the trap muscles. The lats extend, adduct, and provide extended flexion, plus help with internal shoulder rotation (think pull-ups).
• Levator Scapulae – this muscle is small and resembles a strap, attaching from the side of the neck to the scapula. This muscle helps to elevate the scapula.
• Rhomboids – two separate muscles, the rhomboid minor attaches from the upper spine to the lower scapula. The rhomboid major is larger and attaches just below the minor. These muscles allow the shoulder to rotate and retract.

Intermediate Back Muscles

This muscle group is responsible for upper body movement. There are two muscles in the intermediate back and they both attach to the thoracic cage (rib cage). 

• Serratus Posterior Superior – These thin, wing-like muscles attach to the upper spine and fan out, attaching to the scapula. They activate during deep breathing and are located deep under the rhomboid muscles, elevating the second to fifth ribs.
• Serratus Posterior Inferior – These broad muscles are also wing-like, but come to a downward point, opposite the superior muscles. They attach to the mid-spine and ninth through twelfth ribs. They assist in trunk rotation and extension as well as depressing the lungs when we exhale.

Deep Back Muscles

This muscle group is the deepest (intrinsic) of the back muscles. They are responsible for posture and spinal movement.

• Spinotransversales – the splenius capitis and splenius cervicis are on either side of the head and responsible for rotating the head to either side.
• Erector spinae – the iliocostalis, longissimus, and spinalis form the muscle column of the erector spinae. They run along the spine and work together to allow lateral flexion – movement from side to side in the torso. The spinalis is the shortest of the erector spinae muscles while the iliocostalis is the longest.
• Transversospinales – the semispinalis, multifidus, and rotatores are short muscles that attach the vertebrae to muscles and ligaments. The transverse process is the side bones on the vertebrae while the spinous process is the protrusion on the back of the vertebrae. These muscles stabilize the vertebral column and allow for torso rotation.

Now that we’ve discussed the role of the back muscles, let’s take a look at some tips from Samir Bannout. Then, we’ll go into some of the best back workouts to properly work the muscles on back day.

Proper Back Training Tips from Samir Bannout

The Lion of Lebanon and Old School Labs ambassador Samir Bannout has some of his top tips to build your back muscles effectively and safely. It’s been said that he had one of the most defined backs of the Golden Era of bodybuilding.

Here’s what he had to say in this video about smart back training:

• Get a good warm-up in first
• Samir never did the same workout twice
• Push yourself to the limit in each set
• He doesn’t count reps – work to muscle failure (typically between 8-15 reps)
• Train with precision and intensity
• Give priority to the weak body part
• It’s not how long you train, but HOW you train
• Switch grips to activate muscles from all angles
• Keep your mind on your muscles and don’t forget to lock and flex to properly work the muscles in a shorter time
• If you are training right, your workout should be completed within 25 minutes

The Best Back Workout Exercises

Are you ready to see some of the best back workouts you can do to improve your posterior physique? 

T-Bar Row

This is one of the best workouts to target the middle back for strength building. This exercise will increase mass, strength, and overall thickness.

You will need some equipment for this exercise including a landmine or corner to sit the barbell in. Weights will go on one end of the bar only, and a D row handle is strongly recommended.

How to do it:

1. Start with getting the barbell set up.
2. Stand facing the weighted end with the barbell between your legs.
3. Position the handle around the neck of the bar and stand straight in a wide stance. Your chest should be up and hips back with arms extended. You are now in the starting position.
4. Begin by pulling the weight up to your core while flexing your elbows and retracting your shoulder blades. Use a fluid motion, don’t jerk the weight up.
5. Pause at the top before you lower the bar back down to the starting position.

Variation: You can also do this lying down if you have a T-Bar Row machine available.

Bonus: If you aren’t sure of proper form, check out Samir Bannout and Mr. Natural Olympia John Hansen performing this exercise.

Do three sets of anywhere from 8-15 reps. You want to max out each set, so pick an appropriate weight. Take no more than 30 seconds between sets as needed.

Back Extensions (Hyperextensions)

This is one of those back workouts you can do at home with no equipment. It works the erector spinae from the base of the skull down to the tailbone. Give this one a try unless you have a low back injury.

How to do it:

1. Lay flat on your stomach and fold your arms on the floor at head-level.
2. Either rest your forehead on your hands or your chin, whichever is most comfortable.
3. Begin the exercise by lifting your legs at least three inches off the ground while also lifting your head. Go as far as is comfortable for you. Alternatively, you can place your hands next to your chest with your elbows bent.
4. Lift your upper body while lifting your legs.
5. Hold for a few seconds before going back to the starting position.

Variation with equipment: If you have access to an extension machine, you can also use it to perform this back workout.

1. Lay with your stomach on the pad and your ankles under the ankle pads.
2. Keep your back straight and arms crossed in front of you as you begin to lower yourself down, hinging at the waist.
3. Exhale and raise yourself back up to the starting position.

Complete three sets of at least eight reps, more if you haven’t hit your max. Take up to 30 seconds between sets to rest if needed.

Bent-Over Row (Dumbbell and Barbell variations)

This is another good back workout that uses limited equipment and can be done at home. The bent-over row focuses on the mid-back as well as the core muscles. In fact, this free weight row has been shown to work the core better than machine rows. 

 If you struggle with heavier weights due to a weak core, this is one of the best back workouts you can do for both.

How to do it:

1. Start by grabbing a dumbbell in an overhand grip with one hand.
2. Place your opposite knee on a support, whether a weight bench or chair.
3. Bend over at the waist until your torso is almost parallel to the floor with your weighted arm extended.
4. Place your opposite hand on the bench or chair for support.
5. Contract your core, keep your back straight and your eyes looking forward throughout.
6. Begin by pulling up on the weight and bending the elbow back until the weight is at your side.
7. Hold for a second before lowering back down to the starting position.

Variation: You can also perform this exercise using a barbell if you prefer.

1. You’ll stand with your feet a few inches apart, bent over not quite halfway at the waist.
2. Start with the barbell between shin and knee level, then pull up to the abdomen.
3. Keep a neutral back and use your arms to move the weight.
4. Pull up hard and then move back down to the starting position slowly. 

Pro tip: If you want to focus on your lower lats, then instead of pulling up on the dumbbell row, pull back. This means that the row will end at the hip, rather than at your side.

Complete three sets of at least 8-10 reps with up to 30 seconds of rest in between as needed. 

Lat Pulldown

This is one of the best bodybuilding back workouts that target mainly your upper lats. Use Samir’s tips above to really focus on your muscles to get the best workout. 

How to do it:

1. Set the weight on the cable machine and then sit on the seat facing the machine.
2. Grab the bar with a wide grip just outside your shoulders to target the lats.
3. Keep your chest out with a slight curve to the lower back and elbows straight down throughout.
4. If there’s a knee pad, lower it tight over your legs to keep you from lifting up during the workout. You should be using your shoulder and back muscles to pull the weight, not your arms or hands.
5. Begin by exhaling as you pull the bar down towards your upper chest, shoulders down and back.
6. Stop and hold the bar there while you squeeze your back muscles for a few seconds.
7. Inhale and slowly raise the bar back up until your arms are fully extended.

Pro tip: This tip comes from two-time Mr. Olympia Classic Physique winner Breon Ansley – cut the rest periods down to increase strength and muscle endurance to improve the look of the muscle.

Check out the video above to see him in action with Samir Bannout as his coach!

Complete at least 10 reps for a total of three sets. Take no more than 15-30 seconds between sets as advised by Breon’s tip above.

Chin-Up

Another upper body exercise that is one of the best to work the back, chin-ups are a staple of the bodybuilding world. You’ll work not only the lats, but the biceps, shoulders, and core on this one.

If you have a chin-up bar at home, you can easily do this bodyweight exercise there or the gym. You can also use a straight bar with a handle if you prefer.

How to do it:

1. Grab either the chin-up bar or handle using an underhand grip.
2. Cross your feet at the ankles and hang from your arms.
3. Begin by exhaling as you pull yourself up to the bar. Keep your back neutral and use your shoulders and upper back to pull yourself up.
4. Stop when your chin is just over the bar.
5. Hold and squeeze your shoulder blades together.
6. Then lower yourself down until your arms are fully extended, inhaling as you go.

Beginners may find they need to use an assist machine until they can safely pull up their own bodyweight. Grab a spotter if needed to really nail proper form.

For more advanced lifters, add a weight belt to really challenge yourself with this bodyweight back exercise.

Pro tip: Another great pro tip comes from one of our ambassadors, 1983 Mr. Olympia Samir Bannout. When performing the chin up, lock and flex at the bar while concentrating on the back muscles.

You’ll be able to get a quick and effective workout that properly fatigues your muscles using his technique. John Hansen demonstrates the technique with commentary from Samir in the previous video in the T-Bar Row section.

Complete at least eight reps in three sets. Take up to 30 seconds if needed.

Seated Rows

You can use either a row machine or cable row machine for this back exercise. Seated rows target the lats, rhomboids, and traps for one of the best upper back workouts.

How to do it:

1. Set the weight and adjust the seat and chest pad as needed.
2. Sit down and put your feet on the pads or floor with your knees bent.
3. Extend your arms and grab a handle in each hand.
4. Engage your core, keep your back neutral, shoulders back and down.
5. Exhale as you bend your elbows to pull back on the cable, keeping your elbows tucked to your sides.
6. Pause and squeeze your shoulder blades together for two seconds.
7. Inhale as you slowly move your arms back to the starting position. It should take at least twice as long to return as it did to pull back. 

Complete at least eight reps and a total of two to three sets. If you need to rest, limit it to 30 seconds max between sets.

Serratus Push-Up

The serratus muscles are often forgotten and can become weak compared to other back muscles. This push-up technique focuses on the serratus anterior to wake up the muscle and strengthen it.

Really focus on the serratus muscle while performing this push-up. Improving strength in the serratus muscle will help with stability during overhead lifts.

How to do it:

1. Get into position – arms straight and under the shoulder, knees down onto the floor. You’ll stay in this position throughout, lowering your body down without bending your elbows.
2. Have a softness to your elbows, don’t keep them rigid.
3. As you push away from the floor, squeeze your shoulder blades and activate your core muscles. 

Complete 10-12 reps for a total of three sets. Take up to 30 seconds rest between sets as needed.

Wall Slide

This is another serratus muscle exercise that will help strengthen your overhead lifts. It is one of the most effective back exercises to activate the serratus anterior muscle.

You’ll need a foam roller and a wall to perform this best back workout exercise.

How to do it:

1. Stand facing the wall.
2. Place the foam roller between your wrists, using them to brace it against the wall. Your elbows should be bent, with your palms open and facing each other. The roller should be just under your eye level to start.
3. Engage your core and your glutes as you begin to slide your arms up until your arms are straight.
4. Inhale as you move your arms back down until the foam roller is back in the starting position.

Tip: If you notice your subscapularis (rotator cuff muscle) activating during this exercise, grab a light resistance band. Place it around your wrists to provide slight resistance so you can focus on your serratus anterior muscle.

Complete 12-15 reps for a total of three sets. Take up to 30 seconds between sets to rest if needed.

The Bottom Line

Sometimes the back muscles can be overlooked when working out. Make sure that the back is your main focus at least one or two workouts each week.

Today you learned about some of the best back workout exercises for men and women.  A strong back with help with better posture, improve your core and overall body strength.

As always, work with a trainer or spotter to ensure perfect form before you go solo on any of these back exercises. Review the linked videos to watch pro bodybuilders and Mr. Olympia’s show you how it’s done.

Regardless of what muscle group you are working on, don’t forget Samir’s tips. Really focus on that muscle, lock and squeeze to fatigue it properly. Maximize your muscle strength and growth every time you’re at the gym or working out at home.

What is your favorite back workout routine? Do you focus on your back at least once a week while working out? Let us know in the comments below!