10 Best Back Exercises For Building Muscle

1. 10 Best Back Exercises For Building Muscle

3. When you crack your exercise toolkit open each week on back day, you've got a seemingly endless array of movements available. If you're overwhelmed by the sheer number of row variations, or you draw a total blank when thinking of new exercises to try, consider this list your new back blueprint.

4. We took the science into account--and more. Head-to-head exercise comparison research is a bit limited, and often misleading. So rather than going strictly off of electromyography (EMG) to pick the best muscle-building exercises, we selected the following ones on a number of factors including:   • Ease of learning and performing • Total muscle stimulation and intensity • Popularity among diehard lifters and bodybuilders (This matters!) • Availability of equipment in commercial gyms

5. Deadlift

6. Why it's on the list: This mighty pull is far more than a back exercise. It hits the entire posterior chain, from your calves to your upper traps, but it's also a time-tested standout for overall backside development. And no, it's not just for powerlifters! Legendary bodybuilder Jay Cutler builds his back day around deadlifts, as well. Technique is uber-important, but once you nail it, you can progress to lifting monster weights that recruit maximum muscle, release muscle-building hormones, and help you get big.

7. Deadlift variations for back growth: • Barbell deadlift (from the floor) • Barbell rack pull • Romanian deadlift (barbell, dumbbell) • Snatch-grip deadlift (from the floor or elevated pins) • Trap bar deadlift

8. When back development is the goal, stick to one of these variations. Others, like sumo deadlifts, have been shown in EMG studies—and in the trenches—to focus more on other muscle groups than the back. The same goes for single-leg deadlifts and stiff-legged deadlifts. In your workout: If you're going heavy (sets of fewer than about 6 reps), do deadlifts first so you're fresh. If you're doing deads for repetitions, you can do them later in your workout. They may not be as sexy, but moderate-weight deadlifts are just as valuable as grinding max-effort PRs.

9. Bent-Over Row

10. Why it's on the list: This is a total back-builder: upper back, lower back, lats, traps, spinal erectors—the whole deal. And the science backs it up. It's a staple of the best back workouts for men, but make no mistake, it's great for back workouts for women, as well.

11. Bent-over row variations for back growth: • Overhand grip bent-over rows • Underhand grip bent-over rows • Pendlay rows (each rep starts from the floor) • Bent-over dumbbell or kettlebell rows

12. Pull-Up

13. Why it's on the list: It's always a good idea to have an overhead pulling movement in your back routine, and the pull-up is one of the best. Each variation has its own advantages: Wide-grip variations are great for the upper lats, while close-grip chins or neutral-grip pull-ups have a greater stretch and overall range of motion. Mix it up!

14. T-Bar Row

15. Why it's on the list: The T-bar row may seem at first glance like another variation of the bent-over row, but serious lifters know there's a big difference. For one, you can pile on more weight! You also typically have a choice of hand positions and width. A wider grip will put more emphasis on the lats, while a neutral grip will better target the middle back (rhomboids, teres, and traps).