5 Top Back Exercises for Men To Build Muscular Back

It is of utmost importance to train your back muscles because this plays a huge role in how your upper body functions. Your back is attached to your shoulders, hips, abdominals and neck, and strengthening your back directly or indirectly helps you to strengthen these body parts. The back is one of the most important parts of the human anatomy and we have valuable back workout tips so that you can start working on them.

Your back includes the latissimus dorsi (lats), rhomboids, rear deltoids, trapezius (traps) and teres major and minor which are responsible for good posture. If you consider your daily lives you are either standing or sitting most of the time. Poor posture can lead to falls and compress the vertebrae of the spine later in life. Therefore, good posture is important as it requires strong back muscles. Strong back muscles are directly correlated to good posture.

Working on your back muscles should not be treated as a luxury but it should be considered as an obligation on your part. A strong back will stabilise and brace your spine and in turn, help you to attain your health and fitness goals. For men, a well focused back exercise routine will improve your overall strength and will help you to reduce back pain and to support great form and posture.

#1 Wide Grip Pull Ups

Wide Grip Pull-ups might seem to you as an appropriate arms workout but a great deal of work is placed on the upper back to lift the weight of the body and lower it under control. This exercise is a true measure of strength and is challenging as you are lifting your full body weight.

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Instructions

Step 1: Start by hanging yourself from a pull-up bar with your hands just shoulder width apart. Palms should be facing away from your body. Allow your arms to extend fully.

Step 2: Now, keeping your shoulders down and away from your ears pull yourself up until your chin is over the bar.

Step 3: Pause for 1-2 seconds and then go back to the starting position by extending your elbows.

Important Tips: Do 4 sets of 12-15 reps each. Remember to keep your chest up as this will effectively put pressure on your back while performing the exercise.

Also, read 5 Dumbbell Back Exercises To Build A Strong And Muscular Back.

Next Up: One Arm Dumbbell Row

#2 One Arm Dumbbell Row

The one arm dumbbell row exercise is a dumbbell workout that targets the upper and lower back, shoulders, biceps, and hips. It is a compound exercise so it activates a large area of muscle mass. The primary muscle that works during this exercise is the lats and can be included in an extended lats workout.

Instructions

Step 1: Grab one dumbbell in one hand (arm extended straight down) and place your opposite hand and your opposite knees on a flat bench.

Step 2: With torso parallel to the floor, contract your back muscles by pulling the dumbbell towards your waist with the help of your elbows.

Step 3: Now lower the dumbbell back down to the starting position until your arm is completely extended again.

Important Tips: Do 2 sets of 15-20 reps for each side. Remember not to hunch your back during the movement. Do not twist your body to the side which is resting.

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Next Up: Barbell Row

#3 Barbell Row

The barbell row exercise is an important exercise to build mass in the traps and the lower lats. It also helps you in working out spinal erectors as well as the lower back.

Instructions

Step 1: Hold a barbell with a wide grip and palm facing down. Your feet should be at shoulder width apart and you should be bent at an angle of 60 degrees, arms fully extended.

Step 2: Begin the upward motion by lifting the bar and contracting your elbows. Bring the bar closer to your upper abdomen.

Step 3: Squeeze your shoulder blades intensely at the top and then lower the bar to the starting position.

Important Tips: Do 4 sets of 12 reps each. Keep a strict form (posture) and do not lower the bar in between reps.

Next Up: Deadlift

#4 Deadlift

The deadlift is a great compound exercise for the back. This works on building more muscles than any other exercise. Doing increased repetitions of deadlift will also increase your cardiovascular ability.

Also, read 6 Explosive Lats Workout For A Bigger And Stronger Back.

Instructions

Step 1: Get to the bar with hip width stance and your weight evenly distributed on both feet.

Step 2: Now bend at your waist and hold the bar with your palms facing downwards. Your hands should be placed slightly wider than your shins.

Step 3: With your back locked up firmly start to pull the bar up. Straighten your legs as you come up. Extend your knees and hips simultaneously. Keep your body straight and chest out.

Step 4: Now start lowering your back the same way it came up. Neutral Spine is an important factor to keep in mind.

Important Tips: Do 2 sets of 7-12 reps each. All exercises can hurt your back if done in the wrong way so proper form with focus and attention is a must. Start light, use proper form and then slowly move on to add more weight.

Next up: Alternate Dumbbell Row