10 Best Back Building Exercises Of All Time

Hey, fitness enthusiasts! AH7 here to motivate you on your fitness journey. If you’re wondering about the 10 Best Back Building Exercises Of All Time, you’ve come to the right place. These exercises aren’t just fantastic for strengthening your back but also give you that sculpted look you’ve always desired. Let’s dive into the goldmine of exercises that have withstood the test of time, keeping backs strong and sexy.

Exercise 1: Deadlifts

Muscles Targeted: Entire back, glutes, and hamstrings.

  1. Stand with your feet hip-width apart, toes pointing forward.
  2. Bend your knees slightly and lean forward from your hips.
  3. Grip the barbell with a mixed grip.
  4. Keep your back straight and your head looking forward.
  5. Engage your core and lift the barbell by extending your hips and knees.
  6. Return to the starting position.


  1. Keep the barbell close to your body.
  2. Ensure your back remains straight throughout.
  3. Start with a lighter weight and work your way up.

Exercise 2: Pull-ups

Muscles Targeted: Lats, biceps, and upper back.

  1. Grip an overhead bar with palms facing away from you.
  2. Keep your hands shoulder-width apart.
  3. Hang with your arms fully extended.
  4. Pull yourself up until your chin passes the bar.
  5. Slowly lower back down.


  1. Engage your core for stability.
  2. Don’t use momentum to swing yourself up.
  3. Beginners can use resistance bands for assistance.

Exercise 3: Bent Over Rows

Muscles Targeted: Middle and upper back.

  1. Stand with feet shoulder-width apart.
  2. Hold a barbell in front of you with palms facing down.
  3. Bend slightly at your hips and knees.
  4. Pull the bar towards your lower ribs.
  5. Return to starting position.


  1. Keep your elbows close to your body.
  2. Maintain a neutral spine.

Exercise 4: T-Bar Rows

Muscles Targeted: Mid-back and lats.

  1. Stand over the T-bar row machine.
  2. Bend forward at the hips.
  3. Grip the handles.
  4. Pull the bar to your chest.
  5. Slowly release.


  1. Ensure you’re using your back muscles, not just your arms.
  2. Keep your feet planted firmly.

Exercise 5: Lat Pulldowns

Muscles Targeted: Lats.

  1. Sit on the lat pulldown machine.
  2. Grip the bar wider than shoulder-width.
  3. Pull the bar down to your chest.
  4. Slowly release.


  1. Keep your back straight.
  2. Focus on contracting your lats.

Exercise 6: Single Arm Dumbbell Rows

Muscles Targeted: Lats and upper back.

  1. With a dumbbell in one hand, place your other hand and knee on a bench.
  2. Let the dumbbell hang straight down.
  3. Pull the dumbbell to your hip.
  4. Lower it down slowly.


  1. Keep your spine aligned.
  2. Avoid twisting your torso.

Exercise 7: Face Pulls

Muscles Targeted: Rear deltoids, upper traps, and rhomboids.

  1. Attach a rope to a pulley machine.
  2. Grip each end of the rope.
  3. Pull the rope towards your face.
  4. Slowly return to the start.


  1. Keep your elbows high.
  2. Pinch your shoulder blades together at the end of the movement.

Exercise 8: Barbell Shrugs

Muscles Targeted: Traps.

  1. Stand straight holding a barbell in front.
  2. Shrug your shoulders upwards.
  3. Slowly lower them down.


  1. Keep your arms straight throughout.
  2. Avoid rolling your shoulders.

Exercise 9: Inverted Rows

Muscles Targeted: Middle back.

  1. Set a barbell on a squat rack at waist height.
  2. Lie underneath the bar.
  3. Grab it with a wide grip.
  4. Pull yourself up until your chest touches the bar.
  5. Lower yourself back down.


  1. Engage your core.
  2. Ensure your body remains in a straight line.

Exercise 10: Back Extensions

Muscles Targeted: Lower back.

  1. Position yourself on a back extension bench.
  2. Cross your arms over your chest.
  3. Lower your torso down.
  4. Lift back up to the starting position.


  1. Move in a controlled manner.
  2. Avoid hyperextending your back.

Frequently Asked Questions:

  1. What is the best exercise for a beginner’s back workout?
    • Start with lat pulldowns and bent-over rows. These exercises give foundational strength and are easy to learn.

  2. How often should I do a back workout?
    • Aim for 2-3 times a week, giving ample time for muscle recovery.

  3. Do pull-ups and lat pulldowns target the same muscles?
    • Yes, both primarily target the lats but pull-ups also involve more stabilising muscles.

  4. Are deadlifts safe for my back?
    • When done with proper form and appropriate weight, deadlifts are very effective and safe.

  5. How can I make back exercises more challenging?
    • Increase the weight, add more repetitions, or decrease the rest time between sets.

  6. Do I need equipment for all these exercises?
    • No, exercises like pull-ups and inverted rows can be done using minimal equipment.

  7. How do I know if I’m doing the exercise correctly?
    • It’s best to consult a trainer or watch instructional videos. Ensure you feel the tension in the targeted muscles and not straining elsewhere.

  8. Can I combine these with other body workouts?
    • Absolutely! Many of these exercises also target other muscle groups, making them efficient for full-body routines.

  9. Is stretching important after a back workout?
    • Yes, stretching can aid in recovery and reduce muscle stiffness.

  10. Why is my lower back hurting after back exercises?
  • This could be due to improper form or over-exertion. Always ensure your form is correct and consult a fitness expert if pain persists.

Remember, whether it’s your first back exercise or you’re a seasoned pro, consistency and proper form are key. Here’s to a stronger back and a fitter you with these 10 Best Back Building Exercises Of All Time!

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