The short version: a good back workout combines a vertical pull (pull-ups or lat pulldowns) for width with a horizontal row for thickness, plus a hinge such as the Romanian deadlift for your lower back and hamstrings. Train your back twice a week, aim for 10 or more hard sets a week in total, and pull with your elbows rather than your hands. Here are the eight best back exercises and two workouts that use them.
A strong back makes you look broader, stand taller and lift more in almost everything else, and it balances out the pressing most men do too much of. The trouble is that it’s the muscle group you can’t see while you train it, so technique matters more here than anywhere.
Your back muscles in 30 seconds
- Lats (latissimus dorsi): the big wing-shaped muscles that give you width. Trained by pull-ups, pulldowns and rows that pull your elbows down and back.
- Upper back (rhomboids, mid and lower traps, rear delts): thickness and posture. Trained by rows that squeeze your shoulder blades together.
- Lower back (spinal erectors): keep your spine stable when you lift. Trained by hinges such as deadlifts and back extensions.
The 8 best back exercises
1. Pull-up or chin-up
Works: lats, upper back, biceps. The best bodyweight back builder there is. Hang with straight arms, then pull until your chin clears the bar. Chin-ups (palms facing you) bring in more biceps. Can’t do one yet? Use band assistance or slow lowering reps, and build grip with the dead hang.
2. Lat pulldown
Works: lats, upper back, biceps. The pull-up’s adjustable cousin. Use a grip slightly wider than your shoulders, lean back a little and pull the bar to your upper chest, driving your elbows down towards your hips.
3. Barbell bent-over row
Works: lats, upper back, lower back. Hinge forward until your torso is around 45 degrees or lower, keep your back flat, and row the bar to your lower ribs. It builds thickness and trains your lower back to hold position under load.
4. One-arm dumbbell row
Works: lats, upper back. With one hand and knee on a bench, row the dumbbell towards your hip, not your armpit. Working one side at a time lets you use a longer range of motion and fixes imbalances.
5. Chest-supported row
Works: upper back, rear delts, lats. Lie chest-down on an incline bench and row two dumbbells. Because the bench supports you, there’s no lower-back strain and no cheating with momentum, which makes it ideal at the end of a session.
6. Seated cable row
Works: lats, upper back. Sit tall, pull the handle to your stomach and squeeze your shoulder blades together, then let your arms stretch fully forward between reps. A neutral (palms-facing) handle suits most people.
7. Straight-arm pulldown
Works: lats. Standing at a high cable with straight arms, sweep the bar or rope down to your thighs. It isolates the lats without your biceps taking over and is a great way to learn what your lats feel like working.
8. Romanian deadlift
Works: lower back, glutes, hamstrings. Holding a barbell or dumbbells, push your hips back with soft knees and a flat back until you feel a strong hamstring stretch, then stand tall. It strengthens the whole back of your body.
Technique: how to actually feel your back working
Most men’s back training goes wrong because their arms do the work. Exercise physiologist Joel Seedman’s back-training tips are a good guide; here they are in short:
- Pull towards your sternum, not your collarbone, on pull-ups and pulldowns, so your shoulders can drop down and back.
- Don’t yank the bar to your chest on pull-ups. Stopping around chin height keeps the shoulder in a safer position.
- Chest up, shoulders down and back on every row and pull.
- Think of your hands as hooks. Drive with your elbows and let your back move the weight.
- Pause and squeeze for a second or two at the top of each rep, then lower slowly.
- Leave one or two reps in the tank on most sets, and take only the last set of an exercise to failure.
The back workout
Do this once or twice a week, at least two days apart. Rest 90 seconds to two minutes between sets of the big lifts and about 60 seconds on the rest.
Gym back workout
- Pull-ups or lat pulldown: 4 sets × 6–10 reps
- Barbell bent-over row: 3 sets × 8–10 reps
- One-arm dumbbell row: 3 sets × 10–12 reps each side
- Seated cable row or chest-supported row: 3 sets × 10–15 reps
- Straight-arm pulldown: 2 sets × 12–15 reps
Add Romanian deadlifts (3 × 8–10) on this day or your leg day. Done twice a week, this gives you well over the roughly 10 hard sets a week that research on training volume links to better muscle growth.
Dumbbell back workout (home or gym)
- One-arm dumbbell row: 4 sets × 8–12 reps each side
- Chest-supported dumbbell row (on an incline bench): 3 sets × 10–15 reps
- Dumbbell Romanian deadlift: 3 sets × 10–12 reps
- Dumbbell pullover: 3 sets × 10–12 reps
- Dumbbell shrug: 2 sets × 12–15 reps
Add pull-ups if you have a bar, or bodyweight inverted rows under a sturdy table, the same pulling move used in our free 28-day military calisthenics plan. Only got bands? Our resistance band guide covers band rows and pulldowns.
How to progress
Keep the exercises the same for six to eight weeks and add reps, then weight. A meta-analysis on training volume found that more weekly sets generally means more muscle, so if your back stalls and you’re recovering well, add a set or two a week rather than chasing new exercises. Back day also pairs naturally with biceps; finish with hammer curls if you want to train them together.
Back workout FAQ
What is the best exercise for a wider back?
Pull-ups and lat pulldowns. Width comes mostly from the lats, and vertical pulls train them through their biggest range of motion.
How many times a week should I train back?
Twice a week suits most men. Your back can recover from a lot of work, and splitting sets over two sessions keeps the quality high.
Can you build a big back with just dumbbells?
Yes. One-arm rows, chest-supported rows, Romanian deadlifts and pullovers cover the lats, upper back and lower back. Add pull-ups if you can and you’re not missing much.
Why can’t I feel my back when I train it?
Usually because your arms are doing the work. Lighten the weight, pull with your elbows, keep your chest up and pause at the top of each rep. Straight-arm pulldowns are a good way to learn the feeling.
Is deadlifting necessary for back size?
No. Deadlifts build strength across your whole back, but rows and pull-ups drive most upper-back and lat growth. Romanian deadlifts or back extensions will cover your lower back.
