23 Best Back Workouts for Building Muscle

A well-developed back is essential for strength, posture, and overall athletic performance. Whether you want to build thickness, width, or overall definition, incorporating a variety of back exercises into your training routine is crucial.

The back is made up of multiple muscle groups, including the latissimus dorsi (lats), trapezius (traps), rhomboids, and erector spinae. To develop a strong, muscular back, you need a combination of compound and isolation exercises.

This guide outlines 23 of the best back workouts to help you gain size, strength, and definition.

1. Deadlifts

Why It Works:

The deadlift is the ultimate back builder, engaging the lower back, traps, and lats, while also working the glutes, hamstrings, and core.

How to Do It:

• Stand with feet hip-width apart, barbell over midfoot.
• Hinge at the hips and grip the bar slightly wider than shoulder-width.
• Keep your back straight as you lift the bar by driving through your heels.
• Lock out at the top, then lower the bar with control.

Reps & Sets:

• 4 sets of 5-8 reps

2. Pull-Ups

Why It Works:

Pull-ups are one of the best bodyweight exercises for lat development and overall back strength.

How to Do It:

• Grab a pull-up bar with an overhand grip, shoulder-width apart.
• Pull yourself up until your chin clears the bar.
• Lower yourself slowly to full extension.

Reps & Sets:

• 3-4 sets of 8-12 reps

3. Lat Pulldown

Why It Works:

This machine-based movement mimics the pull-up, building lat width and upper back strength.

How to Do It:

• Grip the bar wider than shoulder-width.
• Pull the bar down to your upper chest, squeezing your lats.
• Control the movement back to the starting position.

Reps & Sets:

• 3-4 sets of 10-12 reps

4. Bent-Over Barbell Rows

Why It Works:

This compound movement targets the entire back, improving thickness and strength.

How to Do It:

• Stand with feet hip-width apart and grip the barbell just outside your knees.
• Hinge forward, keeping your back flat.
• Pull the bar toward your lower ribs, squeezing the shoulder blades.
• Lower the bar in a controlled manner.

Reps & Sets:

• 3-4 sets of 8-12 reps

5. Dumbbell Rows

Why It Works:

Unilateral training with dumbbells improves muscle balance and lat activation.

How to Do It:

• Place one knee on a bench, holding a dumbbell in the opposite hand.
• Pull the dumbbell towards your waist.
• Lower it slowly to full extension.

Reps & Sets:

• 3 sets of 10-12 reps per arm

6. T-Bar Rows

Why It Works:

This movement builds thickness in the middle back and enhances overall pulling strength.

How to Do It:

• Secure a barbell in a landmine attachment or corner.
• Hold the handle with both hands.
• Pull the bar towards your stomach, squeezing your back muscles.

Reps & Sets:

• 3 sets of 10-12 reps

7. Seated Cable Rows

Why It Works:

This isolation exercise targets the lats, traps, and rhomboids while allowing for constant tension.

How to Do It:

• Sit with feet braced against the machine.
• Pull the handle towards your lower chest, squeezing your shoulder blades.
• Return to the starting position with control.

Reps & Sets:

• 3 sets of 12-15 reps

8. Face Pulls

Why It Works:

Face pulls strengthen the upper traps, rear delts, and rotator cuffs, helping with posture and shoulder health.

How to Do It:

• Set a cable pulley to upper chest height.
• Pull the rope towards your face, keeping your elbows high.

Reps & Sets:

• 3 sets of 12-15 reps

9. Inverted Rows

Why It Works:

A great bodyweight movement that improves scapular strength and endurance.

How to Do It:

• Grab a bar with an overhand grip, keeping your body straight.
• Pull your chest up towards the bar.
• Lower yourself under control.

Reps & Sets:

• 3 sets of 12 reps

10. Shrugs

Why It Works:

Shrugs target the trapezius muscles, adding thickness to the upper back.

How to Do It:

• Hold dumbbells or a barbell at your sides.
• Shrug your shoulders as high as possible.
• Lower with control.

Reps & Sets:

• 4 sets of 12-15 reps

11. Reverse Flyes

Why It Works:

This movement isolates the rear delts and upper back, improving posture.

How to Do It:

• Hold dumbbells and bend slightly forward.
• Raise the dumbbells outward until arms are parallel to the ground.

Reps & Sets:

• 3 sets of 12-15 reps

12-23: More Back-Building Exercises

12. Good Mornings – Strengthens the lower back and hamstrings.
13. Hyperextensions – Targets the lower back and glutes.
14. Superman Holds – Great for core and lower back endurance.
15. Rack Pulls – A partial deadlift to overload the upper back.
16. Chest-Supported Rows – Isolates the lats without spinal strain.
17. Kettlebell Swings – Improves posterior chain power.
18. Resistance Band Pull-Aparts – Strengthens shoulders and upper back.
19. Straight-Arm Pulldowns – Isolates the lats without elbow flexion.
20. Single-Arm Lat Pulldown – Improves muscle imbalances.
21. Dead Hangs – Builds grip and spinal decompression.
22. Jefferson Curls – Increases spinal flexibility.
23. Reverse-Grip Barbell Rows – Places extra emphasis on lower lats.

How Many Back Exercises Should You Do?

For an effective back workout, aim for:

• 4-6 exercises per session
• 12-20 total sets
• 6-15 reps per set, depending on the goal

Example Workout:

Exercise	Sets	Reps
Deadlifts	4	5-8
Pull-Ups	3	8-12
Barbell Rows	3	10-12
Seated Cable Rows	3	12-15
Face Pulls	3	12-15

Conclusion

A strong back is essential for power, aesthetics, and injury prevention. By incorporating a mix of compound and isolation movements, you can build a thicker, wider, and stronger back.

Follow this comprehensive back workout routine, prioritize progressive overload, and stay consistent to see long-term muscle growth and strength improvements.