11 Back Exercises
When people lift weights, they often focus on the muscles they see in the mirror—their chests, shoulders, arms, legs, and, of course, abs! While you don’t see your back when you look in the mirror, you want to make sure you train it as intensely as your “mirror” muscles. Training your back along with the front of your body will make you look symmetrical and avoid any muscular imbalances. Your back, chest, and legs contain the biggest muscle groups, so adding muscle to your back will also boost your metabolism.
If you’re a man, you’re probably aiming for a more V-taper to your upper body; these exercises will help you attain that. Women will get the same results to a lesser degree—a strong back makes you look sleek and toned.
Note that because training your back requires that you pull something toward you, your home exercise options are somewhat limited. The bent-over row is the classic home exercise and is the most efficient dumbbell exercise to strengthen your back, but if you want more options, you’ll want to try the moves that use gym equipment.
HOME BACK EXERCISE
BENT-OVER ROW
This exercise targets the back.
Stand with your feet shoulder-distance apart and hinge forward at the waist. Your knees will be slightly bent; keep your abs engaged and hold dumbbells in both hands with your arms straight. Exhale as you bend your arms to “row” your hands toward your hips, making 90-degree angles with your elbows; pause briefly before returning to your original position.
Do 12 to 15 reps for 3 to 4 sets.
GYM BACK EXERCISES
PULL-UP
(uses pull-up bar)
This exercise targets the back and arms. This is a challenging move that most women and many men cannot perform. Unless you’re used to doing push-ups, you should use the weight-assisted pull-up machine.
Grab a pull-up bar with your palms shoulder-width apart. Keeping your abs engaged, exhale as you pull your body up with your arms until your chin passes the bar; pause briefly and then lower your body to the starting position as you inhale.
Do 10 to 12 reps for 3 to 4 sets.
LAT PULL-DOWN
(uses lat pull-down machine)
This exercise targets the back and arms.
Sit on the seat of the machine and adjust the thigh pads so that your quads, or thighs, are comfortable. Grab the handle of the pull-down bar with a wide overhand grip. Keeping your shoulders retracted, exhale as you pull the bar down to your chest; pause briefly and then inhale as you return to your starting position. Keep your back straight and your abs engaged during the exercise.
Do 10 to 12 reps for 3 to 4 sets.
SEATED LOW ROW
(uses low pulley machine)
This exercise targets the back.
Adjust the pulley machine so that it’s at a low setting, and use a V-bar attachment. Sit on the machine with your feet on the platform, knees slightly bent, and grasp the V-bar in your hands, with your back slightly arched. Engage your abs and exhale as you pull the V-bar toward your abs; pause briefly and inhale as you return to the starting position.
Do 10 to 12 reps for 3 to 4 sets.
T-BAR ROW
(uses cable machine and T-bar attachment)
This exercise targets the back.
Stand over the T-bar with your feet under your hips, and grab the T-bar with both hands. Engage your abs, keep your shoulders retracted, and exhale as you pull the T-bar toward your chest; pause briefly and then lower the T-bar back toward the ground as you inhale.
Do 10 to 12 reps for 3 to 4 sets.