If you want to add some serious mass to your back but are unsure of the best way to do so, here is a list of the most effective back exercises that should be a part of any back workout routine. A strong back is something to be proud of, so here are the top five back exercises to get you started.
If you're serious about your training and want to gain a lot of muscle, you should definitely include deadlifts in your routine. Although this exercise can be intimidating for beginners, if done correctly, the deadlift is one of the best back exercises available.
The deadlift not only targets the back muscles, but it also directly trains the lower body. In fact, this fantastic exercise works the hamstrings, thighs, core, lower back, upper back, and traps, so you'll get a lot of muscle stimulation from just one exercise!
Barbell Rows with a Bent Over Position
This fantastic exercise is yet another that will provide you with a lot of muscle stimulation over a large area. Bent over barbell rows will not only work your upper back, but also your lats, traps, lower back, and hamstrings. Another benefit of the bent over barbell row is that it requires little equipment, which keeps you away from those pesky machines. Make sure the weight you're using is heavy enough to fully stimulate your muscles while also allowing for proper form and full range of motion.
Another exercise that requires little equipment is the T-Bar row. This lift, which is commonly found in the routines of old school bodybuilders, is both functional and effective. The T-Bar row should be included in your training program to increase the thickness of your lats while also increasing the mass of your upper back, traps, rhomboids, and deltoids. As with all free weight exercises, make sure the weight you add to the bar is heavy enough to stimulate your back while not restricting your range of motion.
Dumbbell Rows with One Arm
The single arm dumbbell row is an excellent addition to any program, stimulating the middle and upper back as well as the lats, shoulders, traps, and biceps. The single arm dumbbell row, unlike the barbell row, allows for isolation of each side of the back, which is beneficial because back training covers such a large area of muscle. To get the most out of single arm dumbbell rows, remember to pull the weight with your back muscles rather than your biceps.
Chin-ups and Pull-ups
The majority of the time, we believe that the most beneficial back exercises involve the use of free weights. However, when it came to selecting the top five back exercises, it was an easy decision to include pull ups and chin ups. Both of these exercises are extremely effective in back training programs and require little to no equipment. Beginners should start with chin ups, with palms facing the body, as they use more of the bicep than a pull up, making the exercise a little easier to perform. Once the chin up and pull up have been mastered, resistance in the form of a weight belt can be added to increase the difficulty of the exercise.