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Best Workouts To Build Back Muscle


Your back is engaged in almost everything you do daily. Whether you’re tying your laces, picking something from the ground, climbing stairs, or something very simple such as picking up the grocery bag, you will engage your back in some way or another. That is why it’s vital to strengthen your back because even a small ache will make these small tasks miserable for you. 

Strengthening your muscles can prevent these injuries to ensure your body works smoothly. If you are going for that V-line look on your torso, that isn’t going to happen without strengthening your back. It’s because your upper and mid-back muscles help stabilize your shoulder joints, and the stronger your joints, the more weight you can lift for your upper body exercise. Now that you’re ready to start working those back muscles, let’s go over some of the best exercises. 


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Back Workout Routine – Best Workouts to Build Back Muscles

Dumbbell Pullover 

This workout targets the lower body and core since you’re holding a bridge position. You can perform this on a bench for more stability. 

How to do it?

  • Lie on the bench with face up and shoulders and head supported. Your weight should rest over the chest. 
  • Now contract your glutes to lift your body into the bridge position and make a straight line from knees to head. 
  • Take the weight over the chest with arms slightly bent. You can hold a dumbbell on either side.
  • Now slowly lower the weight behind you, keeping your elbows bent. 
  • Lower the weight as far as you can. 
  • Contract the back muscles and pull the weight back. 

This completes one rep; you can do 1 to 3 sets of 10 to 14 reps. 

Lat Pulldown

You can perform this workout on a machine at the gym or with a resistance band. This will work your biceps, lats, and forearms. 

How to do it?

  • If you’re doing this on a machine, position the pad so that it’s touching your thighs. Now stand up and grab the bar keeping it wider than shoulder-width apart. 
  • Slowly pull the bar down towards your chest while directing your elbows towards the ground. Throughout this movement, engage your upper and mid-back, keeping your torso straight. 

This completes one rep; you can do 3 sets of 12 reps. 

Barbell Rows

This exercise allows you to lift heavier weights while working all the key muscles in your back. 

How to do it?

  • Start bending forward till you reach a 45-degree angle with your feet at hip-width apart and hand shoulder-width apart. 
  • Keep the knees slightly bent, shoulders at the back, abs tight and look forward. 
  • Begin the move by taking the weight out in front of your knees. 
  • While bending your elbow, contract the back to pull the weight in line with the belly button. 
  • Bring the elbows just near the torso and squeeze your back. 

This completes one rep; you can do 1 to 3 sets of 9 to 15 reps. 


If done right, a deadlift is an excellent exercise. This exercise’s primary focus is your glutes and hamstrings, but it will work your upper back and lats when you pick up the weight if done correctly.

How to do it?

  • Load a barbell and roll it against your shins. 
  • Now slightly bend at your hips and knees and grab the bar with your hands just beyond your shoulder. 
  • Pull your torso up and thrust your hips forward, and slowly stand up with the barbell. 
  • Lower the bar to the ground and repeat. 

One Arm Row

One Arm Row allows you to lift heavy weights and focus more on lats and biceps. 

How to do it?

  • Place your left foot on a platform and place your left forearm on the upper thigh. 
  • Now hold a mid-heavy weight in your right hand while keeping the abs in and back flat, hang the weight towards the ground. 
  • Bend your elbow and pull it up until it comes to the level of your torso. 
  • While doing this, keep your hips squared, back squeezed, and abs engaged.

This completes one rep; you can perform 1 to 3 sets of 10 to 12 reps on each side. 

Dumbbell Swing

The dumbbell swing works the key muscle groups, including the chest, hamstrings, quadriceps, trapezius, shoulders, and abdominals. 

How to do it?

  • Stand with your feet hip-width apart while holding a heavy dumbbell in both hands, grabbing from the top. 
  • With your knees slightly bent, push your hips back and lower down your chest to bring the dumbbell between your legs.
  • Now slowly push your hips forward to swing the dumbbell to your shoulder height.
  • Now reverse the whole movement and swing the dumbbell back between your legs. 

That’s one rep; continue this for 30 seconds or so. 

Dumbbell Reverse Fly

During this movement, you work your upper back and shoulder region. 

How to do it?

  • Stand with your feet slightly wider than hip-width apart and hold a dumbbell in both your hands. 
  • Bend forward at your torso until you make a 45-degree angle with the floor.
  • With a slight bend in your elbows, lift the dumbbells and continue to do so until they reach your shoulder height. 
  • Now slowly lower the dumbbell back to the starting position. 

Repeat this for 30 seconds. You can increase the intensity of the workout by lifting heavy dumbbells eventually. 

Renegade Rows

It’s a row you do from a plank that works your back and core at the same time. Make sure you’re comfortable with planks and start this with lightweight. 

How to do it?

  • Get in the plank position and grip two weights while resting on the toes or knees(if needed). 
  • Hold on to the position while squaring the hips, lifting the arm, and bringing your elbow to the torso level in a rowing position. 
  • Now repeat the movement on the other side. 

Continue this on both sides for 2 or 3 sets of 10 to 16 reps. 

Row With a Resistance Band

This workout is a variation to traditional dumbbell rows with more intensity. 

How to do it?

  • Start with wrapping a resistance band to a stable object in front of you. Now sit or stand, so there’s tension on the band. 
  • Now hold the handles in both hands, keeping the arms straight and your wrists facing each other. 
  • Contract your back to bend the elbows inwards of the torso, making a rowing motion. 
  • Your shoulders should be relaxed while pulling the elbows back to the torso level. 

Return to the starting position and repeat 2 to 3 sets of 10 to 16 reps. 


Bridges work mostly your gluteus maximus, and keeping it strong can support the lower back. 

How to do it?

  • Lie straight on the floor with your knees bent. Place your feet flat on the ground hip-width apart. 
  • Now slowly press your feet into the floor while keeping your arms by your side. 
  • Raise your buttocks off the floor until your body forms a straight line from shoulders to knees. 
  • Squeeze the hips while placing shoulders on the floor. 
  • Now, lower the hips on the floor and rest for a few seconds. 

Perform 15 reps and take a rest for 1 minute. Do 3 sets of 15 repetitions. 

The Bottom Line

Our back helps us in everything from standing straight to bending over. People don’t think about their back very often until one day they feel a slight ache. Strong back muscles help you to do your everyday tasks more smoothly. If you work out in the gym, it also helps support your core and abs. 

You can perform these workouts even if you’re a beginner; just make sure you’re doing them under the supervision of any equipment included. We’d recommend you to start slow and lift lighter weights in the beginning. When you get comfortable with your moves, you can increase the intensity as per your strength.