Best Back Muscles Workout

Workout Of Back Muscles:

The back muscles are the most common rule in bodybuilding because it makes beauty shapes of muscles and makes a stronger backbone.

1. Band Bent-Over Row

You'll get used to the row in its many forms if you're working on your back — so start out with a light-resistance version that can serve as a warmup or a key part of your routine. The band will allow you to work through the range of motion without breaking out the weights, while still challenging you with some resistance.

DO THIS: Grab a low-resistance band and set it out on the ground. Stand on the middle of the band, grabbing the two ends in either hand with a pronated (overhand) grip, hinging at the hips and slightly bending your knees in an athletic stance. Make sure that your back isn't rounded.

Squeeze your back to pull the band ends simultaneously to your chest, or as close as the band allows. Pause for a moment at the top of the motion, then slowly return to the original position, working against the band's resistance.

2. Renegade Row

The renegade row is all about maximizing the utility of a position to the highest degree. Take two high bang-for-your-buck moves, like the plank and pushup, and make them even useful by adding more elements to work for different muscle groups. Work with light dumbbells here — maintaining the proper spinal position is just as important and rowing the weight.

DO THIS: Grab a pair of light dumbbells and about as much space as you would need to perform pushups. Get in a plank position with your feet spread wide, gripping the dumbbells with your palms facing parallel to each other. Squeeze your glutes and core to maintain a strong spinal alignment, looking at the floor ahead of you.

Use your lats to row one of the dumbbells to chest height, then return the weight to the ground, keeping the rest of your body balanced in its position. Control the load up and down the movement — if you have to contort your body and shift your back to lift the dumbbells, drop down to a lower weight. Perform a pushup, maintaining spinal alignment, and repeat the motion with the opposite arm.

3. Dumbbell Single-Arm Row

Dumbbell rows are a classic move that should have a place in every self-respecting lifter's heart. Your hinged position will give your lats a chance to shine, while other rear-positioned muscles like the rhomboids and traps will kick in for support.

You also have the benefit of working both sides of your body, allowing you to work through weak spots by focusing on building up strength imbalances.


Pull the dumbbell up to the side of your torso without rotating your shoulders or losing your balance. Pause for a count at the top before lowering the weight to the starting position.

4. Chest-Supported Dumbbell Row

If you struggle with keeping your chest strong and your spine straight when you try bent-over exercise variations, you'll love this movie. The chest-supported row isolates your back and lets a bench do the work, allowing you to concentrate on moving the weight more efficiently.

DO THIS: Sit on an incline bench with your chest forward, resting on the support. Grab dumbbells with a neutral grip, keeping your chest strong and allowing your arms to hang.

Squeeze your back to pull the weights to your hips, with your elbows bent at 90-degree angles. Squeeze your shoulder blades for one to two seconds maintaining your position, then return to the starting point.

5. Inverted Row

You might look at the inverted row and think it's just an easier version of movements you're already doing. It's just like a pullup with built-in assistance from the ground, right?


DO THIS: Place a bar at about hip height on a Smith machine or power rack. Lower yourself to the ground underneath the bar, grabbing it with an overhand grip with your hands positioned directly above your shoulders. There should be some space beneath your back and the ground to hang suspended. You can fully extend your legs and rest your heels on the ground for a challenge, or bend your knees and plant your feet on the ground for an easier rep.

Pull your shoulder blades back to start the rep, then pull up with your arms to lift your chest to the bar. Keep your wrists stable and maintain a straight line in your spine, squeezing your glutes. Touch your chest to the bar before straightening your arms to return to the starting position.

6. Bent-Over Dumbbell Alternating Row

Work on each side of your body individually without using a bench for support. You shouldn't be focused on pulling big weight here, especially with your back in the bent position, so err to the lighter side, especially if you're just starting out.

DO THIS: Grab a pair of dumbbells, hinge at your hips and knees, and lower your torso until it’s almost parallel to the floor. Your feet should be shoulder-width apart, and your lower back should be naturally arched; just make sure to avoid rounding your lower back.

Let the dumbbells hang at arm’s length from your shoulders with your palms facing each other. Keeping your position, lift one dumbbell to your side, pause at the top of the movement, and slowly lower it. Then repeat with your other arm.