Top 10 Best Back Workouts / Exercises – Beginner, Intermediate, Advanced

Hi Freak ! Wondering from where to start your back workouts ? If yes, then you are on the right post. In this blog post you will get a very descriptive workout database for the top back workouts / exercises.

I will be mentioning top 10 best back workouts / exercises which you should definitely opt for having a bigger back with a great shape.

I have tried to keep this post as simple as possible so that it will be easy to guide you. If you are a complete Beginner, I will recommend you to first check out the Basic Beginners Gym post. You will get a clear picture of understanding. So tie your knots and get ready to lift weights. Lets Get Started !

As per proper definition – The human back ( also called the dorsum ) is the large posterior area of the human body, rising from the top of the buttocks to the back of the neck. It is the surface of the body opposite from the chest. The vertebral column runs the length of the back and creates a central area of recession. The breadth of the back is created by the shoulders at the top and the pelvis at the bottom.

EXERCISE DATABASE

Lets keep two sections for our exercise database for your better understanding. In beginners / intermediate section you will find top 6 back exercises and if you want to adopt advanced level then you can refer to advanced section where you will get best 4 back exercises.

1. BEGINNER / INTERMEDIATE LEVEL

1.1. Pull-ups / Chin-ups

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Although this exercise is very basic but extremely vital. This exercise should be treated as the base back warm-up exercise. Pull-ups / Chin-ups exercise will promote a mature growth of your back muscles and will establish a proper shape. This exercise is a compound form which develops your deltoids, shoulders, arms and bicep muscles.

• Properly grab a handle bar above you and grip it about shoulder-width apart.
• Hang down the bar leaving your body free.
• Raise your feet off the floor by bending your knees slowly.
• Slowly pull yourself up the bar by pulling your elbows.
• Continue moving up and pull yourself all the way up until your chin passes the level of the bar.
• Slowly lower yourself all the way down and bring back your body to initial position. This completes a repetition.
• Exhale on the pulling up motion and inhale on the way down.

Sets / Reps / Rest Duration – 3 sets, 10 – 12 reps, 60-75 seconds rest between each set.

NOTE : During initial phase you might face problem during 10 reps in a single set. But slowly as you start developing muscles and continue your gym sessions you will be habituated. Remember, if you are able to do only 2 or 3 reps just do it. Consider to do as many reps as possible in a single set. However, if you are doing very less reps like 3 or 4 you can increase your set to 4 or 5 sets.

If you are confused between sets, reps and resting period you can have a overview of my “complete beginners guide to gym” post.

1.2. Push-Ups

Again, a very basic exercise but very vital for your back’s initial form and structure.

• Be in the position of a proper push up with your hands together under your chest.
• Extend your arms so that your body is elevated and forms a straight line from your head to your feet.
• Lower your chest towards your hands making sure that you don’t move your elbows out to the sides. Keep your back fixed and straight.
• Slowly move down contracting your back muscles and stop just before your chest touches the floor.
• Hold there for 1-2 seconds and the move back to the starting position slowly.
• Inhale as you bend your elbows to lower your body down to the ground and exhale as you rise back up and return to starting position.

Sets / Reps / Rest Duration – 3 – 4 sets, 10 – 15 reps, 70 seconds rest between each set.

1.3. Wide Grip Lat – Pulldowns

• Adjust your sitting position and sitting pad above your thighs or upper knees properly.
• Grab the bar firmly with a wide grip ( little outwards from your shoulder blades line ).
• Keep your torso upright and retract your shoulder blades.
• Pull the handle bar down slowly in front of you to your upper chest contracting your back muscles.
• Try to squeeze your lats at the end of the movement.
• Move the handle bar upwards and return back to initial position.
• Exhale when you pull the handle bar down and inhale when you move the handle bar upwards.

Sets / Reps / Rest Duration – 3 – 4 sets, 10 – 12 reps, 70 seconds rest between each set.

1.4. Close Grip Lat – Pulldowns

• Adjust your sitting position and sitting pad above your thighs or upper knees properly.
• Grab the bar firmly with a close grip ( little inwards than your chest line ).
• Keep your torso upright and retract your shoulder blades.
• Pull the handle bar down slowly in front of you to your upper chest contracting your back muscles.
• Try to squeeze your lats at the end of the movement.
• Move the handle bar upwards and return back to initial position.
• Exhale when you pull the handle bar down and inhale when you move the handle bar upwards.

Sets / Reps / Rest Duration – 3 – 4 sets, 10 – 12 reps, 70 seconds rest between each set.

If you are confused between sets, reps and resting period you can have a overview of my “complete beginners guide to gym” post (opens in a new tab).

1.5. One – Arm Dumbbell Rows

• Keep a flat bench ready for this exercise and place a dumbbell on the floor to one side of the flat bench. You can choose your weight according to you capacity.
• Keep your left leg on the bench properly in a comfortable position.
• Grab the far side of the flat bench with your left hand and get a good hold of it.
• Bend over so your upper body is parallel with the ground. Try to keep your back little bit curved forward to get a more contraction.
• Pick up the dumbbell in your right hand with a proper grip (palm facing you) and then hold it with your arm extended keeping your back straight.
• Slowly bring the dumbbell up to your chest concentrating on lifting it with your back and contracting your back muscles properly.
• When you make the dumbbell reach to your almost shoulder level at the top of the movement, squeeze your shoulder and back muscles.
• Lower the dumbbell slowly until your arm is fully extended again. This completes your one repetition.
• Repeat the same steps with opposite hand and opposite side for your other back side.
• Exhale and slowly pull the dumbbell upwards. Inhale when lowering down the weight.

Sets / Reps / Rest Duration – 3 – 4 sets, 10 – 12 reps, 60 seconds rest between each set.

1.6. Cable Pulldowns

• Keep your abdominal muscles firm and grab the hand attachments attached with the cable machine.
• Keep an overhand grip about shoulder-width apart making sure to keep your elbows locked and arms straight.
• Slowly pull the cable down to your thighs keeping your hips bent slightly forward while keeping the back straight.
• Concentrate on your back muscles while pulling the cable and contract it as much as possible.
• Hold there for 1 or 2 seconds. Move the cable forward and return back to initial position.
• Breathe out while pulling the cable down and breathe in while moving the cable upwards.

Sets / Reps / Rest Duration – 3 – 4 sets, 10 – 12 reps, 60 – 75 seconds rest between each set.

2. ADVANCED LEVEL

2.1. Dead-Lifts

• Step up to and place your body under a barbell with your feet angled slightly outward, at hip width apart.
• Properly bend over and grip the barbell with both hands at shoulder width. Keep the weights according to your capacity ion both sides of the barbell.
• Bend your knees until the bar almost touches your shins (the front of the leg below the knee).
• Keep you spine flexed and your abdominal muscles in contracting position.
• Pick the bar up off the ground and slowly raise it above. Keep your back muscles straight and little inward curved in your spine area to get more contraction.
• Continue pressing down with your legs until the barbell passes your knees, then thrust your hips forward until you are standing up. Hold there for 1 or 2 seconds contracting your back muscles.
• Slowly lower the barbell down until the bar returns to its starting place on the ground.
• As you are going to initiate for your pull, breathe deep into and all-around your belly and hold that brace before you initiate the pull. As you finish the pull, you can opt to take another breath at the top and repeat for another rep, or you can guide the barbell down and take another breath at the bottom.

Sets / Reps / Rest Duration – 3 – 4 sets, 10 – 12 reps, 75 seconds rest between each set.

2.2. Back Extensions

• Place yourself comfortably on a machine.
• Pick up the dumbbell or round weight plate once you are in the proper position. Maintain a weights according to your convenience.
• Hold the weight properly against your chest. The higher you hold it, the more resistance it will add. Keep your elbows out so they don’t hit the pad.
• Slowly move your upper body down keeping your lower body fixed in the machine.
• Hold there for 1 or 2 seconds. Move upwards slowly contracting your back muscles properly. This completes your one rep.
• Exhale and move up until your shoulders, spine, and hips are in line. Fix your core and gently slide your shoulders back. Inhale and bend down from your waist.

Sets / Reps / Rest Duration – 3 – 4 sets, 10 – 12 reps, 75 seconds rest between each set.

2.3. Barbell Row

• Maintain a position such that you stand with your mid-foot under the bar.
• Bend over and grab the bar with a proper medium grip.
• Keep your thighs fixed while keeping your hips high. Make sure to keep your back accurately straight.
• Slowly pull the bar against your lower chest, contracting your back muscles.
• Hold there for 1 or 2 seconds and slowly return the bar to the floor and initial position.
• If you want you can use a gym belt for better spine support and to prevent injury.
• During pulling motions you should be exhaling as you pull the bar towards your body. Inhale while moving the bar far away from your body.

Sets / Reps / Rest Duration – 3 – 4 sets, 10 – 12 reps, 75 seconds rest between each set.

2.4. Kettlebell Swings

• Place a kettlebell a feet in front of you. You can choose kettlebell weight according to your capacity and convenience.
• Properly stand with your feet slightly wider ( not keep too much wide gap ) than shoulder-width apart and bend your knees to lean forward and grab the handle with both hands.
• Keep your back straight and engage your lats to pull the weight between your legs driving the weight between your your hips forward.
• Pull the kettlebell up to shoulder height with your arms straight in front of you.
• Return to the start position and repeat the movement.
• Downward phase: Inhale deeply through your nose.
• Upward phase: Exhale as fast as possible out of your mouth while exploding your hips forward and propelling the kettlebell up.

Sets / Reps / Rest Duration – 3 – 4 sets, 20 – 25 reps, 60 seconds rest between each set.

So, these were the pro exercise data set for upgrading your back muscles. If you are a beginner, intermediate or in advanced level you can choose the right section and perform these exercises.

Do comment below which exercises you are going to opt for, your views, queries and suggestions !

Get ready to lift hard and grow a massive back. All the Best !

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More From My Blog’s Workout Section :

Reduce Abdominal Fat, Complete Guide To Beginners Gym, Top Chest Workouts, Best Bicep Workouts, Best Tricep Exercises, Returning To The Gym Post-Lockdown (COVID-19), DOMS, Maximize Muscle Pump

You can refer here for more workout and fitness related stuffs – getbackintofitness