The 15 Best Exercises to Build Your Back for men
The 15 Best Exercises to Build for men
The only things that most guys focus on are the things they can see right in front of them.
The only things that most guys focus on are the things they can see right in front of them.
That holds true in most contexts throughout life; at work, at home, and most especially, in the gym. But I'm here to change that.
For far too long you've probably been distracted by what's directly in your line of sight when you check yourself out in the mirror. Meanwhile, there's a whole world of potential gains just waiting to be had around the other side.
You should be working out your back just as hard as your front, and dedicating just as much time and effort to the things you can't always see.
Building up your back is more beneficial than just checking off another box on your full body schedule. Once you get going, your posture will improve, as your weak, once-ignored muscles grow, so your desk-hunch will be less pronounced when you're away from the office.
Your back can also play a large role in boosting strength for other lifts you might not expect, like the bench press. The muscles in your upper- and mid-back help stabilize your shoulder joints. The stronger and more stable your shoulders, the more weight you can lift in just about every upper-body exercise.
Since many back exercises require you to use your arms for pulls and rows to activate the muscles, working your back is also great for targeting your arm muscles. Even though you're focused on your rear, your front gets to benefit, too.
Are you fixated on your front because you're yearning for a V-shaped torsos? You're not going to get there without homing in on the back. If that's all you're looking to do, check out this workout—but you should probably be motivated to look beyond just attaining that V.
Now are you ready to work your back more? Get started with ten of my favorite exercises to work your entire back.
1. Band Bent-Over Row
You'll get used to the row in its many forms if you're working on your back — so start out with a light-resistance version that can serve as a warmup or a key part of your routine. The band will allow you to work through the range of motion without breaking out the weights, while still challenging you with some resistance.
DO THIS: Grab a low-resistance band and set it out on the ground. Stand on the middle of the band, grabbing the two ends in either hand with a pronated (overhand) grip, hinging at the hips and slightly bending your knees in an athletic stance. Make sure that your back isn't rounded.
Squeeze your back to pull the band ends simultaneously to your chest, or as close as the band allows. Pause for a moment at the top of the motion, then slowly return to the original position, working against the band's resistance.
2. Renegade Row
The renegade row is all about maximizing the utility of a position to the highest degree. Take two high bang-for-your-buck moves, like the plank and pushup, and make them even useful by adding more elements to work different muscle groups. Work with light dumbbells here — maintaining the proper spinal position is just as important and rowing the weight.
DO THIS: Grab a pair of light dumbbells and about as much space as you would need to perform pushups. Get in a plank position with your feet spread wide, gripping the dumbbells with your palms facing parallel to each other. Squeeze your glutes and core to maintain a strong spinal alignment, looking at the floor ahead of you.
Use your lats to row one of the dumbbells to chest height, then return the weight to the ground, keeping the rest of your body balanced in its position. Control the load up and down the movement — if you have to contort your body and shift your back to lift the dumbbells, drop down to a lower weight. Perform a pushup, maintaining spinal alignment, and repeat the motion with the opposite arm.
3. Dumbbell Single Arm Row
Dumbbell rows are a classic move that should have a place in every self-respecting lifter's heart. Your position perched on the bench will give your lats a chance to shine, while other rear-positioned muscles like the rhomboids and traps will kick in for support.
You also have the benefit of working both sides of your body, allowing you to work through weak spots by focusing on building up strength imbalances.
DO THIS: You only need one dumbbell to do the job here. Place it on the ground next to a bench on the side you're planning to work. Mount the bench with your weight on your opposite knee and hand, planting the same side leg on the ground. Bend at the hips, and keep your back straight, picking up the dumbbell with your work hand and allowing it to hang straight down from your shoulder.
Pull the dumbbell up to the side of your torso without rotating your shoulders or losing your balance. Pause for a count at the top before lowering the weight to the starting position.
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