5 Back Exercises to Build Muscle


back exercise

Want to build a stronger back? Give these 5 back exercises a try.


The back is a network of interconnected nerves, bones, ligaments, muscles and tendons, all of which can be a source of pain. The back, together with the support of the abdominal muscles, provide postural support. If we improve the condition of our backs we will lesson the occurrence of injury as well as see benefits in the condition of our abs as both work in support of each other.


The main muscle worked here is your middle back. Focused on a compound movement.


  • Place a dumbbell on either side of a flat bench
  • Position your right knee and right hand on the bench for support
  • With your left hand reach down and pick up the dumbbell
  • Keeping your torso stationary, pull the dumbbell up towards your chest
  • Breath in as you pull the resistance
  • At the top of the movement squeeze your back muscles
  • Lower the dumbbell and repeat for reps
  • Mirror on the left side



The main muscle worked here is your lats. Focused on a compound movement.


  • Sit down at a pull-down machine with a wide bar. Adjust the knee restraint pads to restrict your body from being raised by the resistance
  • With palms facing forward, grab the bar with your hands spaced out wider than your shoulder width
  • Create a starting position with your chest sticking out creating a curve in your lower back
  • Breathe out as you bring the bar down all the way until it touches your upper chest
  • Squeeze your back muscles when they reach a fully contracted position
  • Slowly raise the bar back to the starting position then repeat the motion for reps



The main muscle worked here is your lower back. Focused on a compound movement.



  • Load a barbell with appropriate weight
  • Keeping the back as straight as possible, bend your knees while reaching hands down to barbell. Grab with a shoulder width overhand grip
  • While holding the bar, begin by pushing your knees bringing your torso to an upright position. Breath out as you do so. Contract your back at the top by bringing your shoulders closer together.
  • Return to starting position. Repeat as per reps



The main muscle worked here is your middle back. Focused on a compound movement.


  • Place a dumbbell in both hands with palms facing towards each other. Bend your knees slightly with your torso leaning forward. Keep your back straight, almost parallel to the floor.
  • Keep your torso stationary. Breath out as you lift the dumbbells to your side while squeezing your shoulder blades together.
  • Squeeze your back muscles at the top
  • Lower the weights to the starting position
  • Repeat per reps



The main muscle worked here is your middle back. Focused on a compound movement.


  • Sit in front of a low pulley row machine preferably with a v-bar. The V-bar will allow for a neutral grip where palms will face each other. Place your feet firmly on the floor with your knees slightly bent.
  • Lean forward and grip the bar, with your arms extended lean back until your torso is a 90 degree angle from your legs.
  • Maintain a stationary torso, pull the bar back to your torso keeping your arms close to your sides.
  • Squeeze your back muscle.
  • Repeat for reps

I hope you found this article on Back Exercises to Build Muscle helpful.

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