The best workouts to grow your back muscle. Well, that’s an interesting title, isn’t it? If you do your workouts just because you want to look good, then your goal is probably to build the “V taper” just to look The Rock or JJ Watt. If this is you that I’m talking about, then you’ve probably searched for the best back workouts. Look no further, you’ve come to the right place.

A broad, and big back gives you that powerful look, but then, it doesn’t happen overnight. Honing your physique takes time.

To build that physique which you so desire, you have to focus on developing your key back muscles. These include:

When we talk of back workouts, what are the target muscles? Your primary back muscles include the:

  • Rhomboids – muscles of the mid-upper back
  • Lats – the region under the armpits coursing down the sides of the back
  • Erector spinae – spinal muscles
  • Traps – muscles that run from the neck region to the midback

All the back workouts described in this article targets these muscles.

These muscles don’t only give you a masculine appearance. Here are the extra benefits for including the best workouts for back to your routine:

  1. Back workouts strengthen your neck and spine for enhanced posture
  2. They help with body reinforcement against injuries.
  3. Improvement of core strength for daily fitness.

So, are you ready to build your back muscles, power, size, and strength? Here we go…

best back workout for v taper


It is important to do some warmup before beginning your back workouts. Begin with moderate cardio – at least five minutes and no more than ten minutes. The cardio will trigger the pumping of blood by your heart while also awakening your muscles. Thereafter, you do a stretch sequence for five minutes. The stretch sequence prepares your back for the exercises. The stretch sequence is a great starter. Please note, if you experience any pain in the course of doing any of these moves, pause and rest.

The best workouts for back

Pick these five moves to create your back workout. Do it at least twice per week (or more) to achieve your goals.

Resistance band pull apart

This is a unique move to kick-start your back-workout regimen. The pull-apart may be simple but it is very effective. The band you choose should allow you to take on two sets of 15-20 reps.

How to do it:

  1. Stand straight and extend your arms. Hold a taut resistance band in front of you. Hold the band with both hands so that it is parallel to the ground.
  2. With your arms straight, pull the taut band towards your chest. You can do this by moving your arms to your sides. This movement should start from your midback, with your spine straight and your shoulder blades squeezed together.

Quadruped dumbbell row

The quadruped dumbbell row is an important back workout that takes you to the foundation of the row, fixing several form issues, including compensation of lower-back, arm overstretch at the bottom of the movement, and over-row at the top of the movement. You should do this back workout before performing other row movements.

How to do it:

  1. Get on your fours and hold a dumbbell in each hand. Straighten your back, with your hands below your shoulders, and your knees right below your hips.
  2. Do a right row up (rowing up with your right arm). With the row, your elbow pulls up and brings the dumbbell to your armpit. Let your elbow be tucked throughout the movement. If you row too far, you may lose your balance.
  3. Extend your arm and return the dumbbell to the ground, then perform the same exercise with your left arm.
  4. Do a total of three sets of 12 reps per side.
best workout for back and ats

Lat pulldown

The lat pulldown is a back workout that can be completed with a resistance band or on a machine at the fitness center. Your biceps, forearms, and lats are involved when pulling the weight from above the head to the chest. In the course of these, the muscles are strengthened.

How it is done:

  1. If you are making use of a machine at the fitness center, position the pad so that it makes contact with your thighs. Grab the bar in a standing position. Your arms should be stretched wider than your shoulder-width apart.
  2. Pull the bar toward your chest, with your elbows bent and directed to the ground. During the workout, engage your midback and upper back. Straighten your torso so that you don’t fall backward.
  3. Perform a total of three sets of 12 reps.


Hyperextensions are back workouts that target your entire posterior chain plus your core. Thus, they help to strengthen your erector spinae and your lower back in general.

How it is done:

  1. Lie on an exercise ball. Your abdomen should be right at the center of the ball. Balance yourself by pressing the balls of your feet onto the ground.
  2. Extend your arms in a forward position, and raise your body slowly. Ensure that your glutes and core are engaged. Let your feet remain on the floor.
  3. Pause briefly when you get to the top, then lower down slowly.
  4. Perform a total of three sets of 12 reps.

Renegade dumbbell row

This is a challenging back workout that requires holding a plank while rowing. This is an additional core workout.

How it is done:

  1. Take on a high plank position. Place each hand on a dumbbell. Align your body in a straight line from your head to your toes. Engage your core throughout the workout.
  2. Row using your right arm, with your elbow pulled toward the sky, while still maintaining its proximity to your body. Make sure your hips are squared to the ground.
  3. Repeat the workout using your left arm. Perform three sets with a total of 20 reps.

We’ve discussed five of the best workouts for back. Back workouts have many benefits. It helps you to live your daily life easily. These workouts will provide all you need to be stronger and function properly.

Don’t forget, as you make progress in your back workouts, increase the challenge by adding resistance or weight, but this should be done with caution. Consult your physical therapist for guidance.

Author: Ifiok Ene , Msc Cardiovascular physiology


  1. Escamilla, R. F., Francisco, A. C., Kayes, A. V., Speer, K. P., & Moorman, C. T. (2002). An electromyographic analysis of sumo and conventional style deadliftsMedicine & Science in Sports & Exercise, 34(4), 682-688.
  2. Fenwick, C. M. J., Brown, S. H. M., & McGill, S. M. (2009). Comparison of different rowing exercises: trunk muscle activation and lumbar spine motion, load, and stiffness. Journal of Strength and Conditioning Research/National Strength & Conditioning Association, 23(5), 1408-1417.
  3. Sperandei, S., Barros, M. A. P., Silveira-Júnior, P. C. S., & Oliveira, C. G. (2009). Electromyographic analysis of three different types of lat pull-downJournal of Strength and Conditioning Research/National Strength & Conditioning Association, 23(7), 2033–2038.

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