There are several effective back exercises. It is easy to get wrapped into learning and perfecting 20 different back exercise variations to build the ultimate back workout, but forget all that. The best way to build lean muscle and accelerate fat loss is to focus on getting stronger at the core movements.
Below are best back exercises to build lean muscle:
Pull-ups/Chin-ups
These exercises are great for targeting the lats, which are the large muscles on the sides of your back. They also engage the biceps and other muscles in the upper body. pull-up/chin-ups are the back’s version of push-ups. Just like with the best chest exercises, prioritize this exercise before dialing in on other back movements – being able to complete at least 10 pull-up/chin-ups in a single set.
Watch Video – How to do the perfect pull-up
Bent-over Dumbbell Rows
Bent-over rows primarily target the middle back muscles, including the rhomboids and rear delts. They can be performed with a barbell, dumbbells, or a cable machine. Dumbbells allow for greater range of motion and promote symmetry by avoiding the overcompensation of pulling more with your dominate side when using a barbell.
Watch Video – How to do the perfect Bent-over Dumbbell Row
Lat Pulldowns
Lat pulldowns target the lats and can be a great alternative to pull-ups if you’re unable to perform them initially. Adjust the weight and grip width to target different areas of the back. Learn the different variations of lat pulldown to understand what part of the back you are targeting.
Watch Video – How to do the perfect Lat Pulldown
Hyperextensions
Hyperextensions, also known as back extensions, target the lower back muscles and can be performed on a hyperextension bench or a stability ball. This movement may be the hardest to figure out how to do given what is available in your gym.
Watch Video – How to do the perfect Hyperextension
Dumbbell Pullover
The dumbbell pullover is typically associated with the chest, but this has always been part of my back workout because I focus on negative part of this movement.
Watch Video – How to do the perfect Dumbbell Pullover
Final Workout Tip:
Remember to continually monitor your progress – both strength and how your back looks visually. As with the other best exercises to build lean muscle, you can start shifting prioritization to specific movements and angles as your back starts to evolve.
