If you get bowled over by the sheer number of rows you can do on back day, or even draw a total blank when thinking of new exercises to try, consider this list your new back blueprint. Then here we have just the exercises and workouts for you. A lot more than pull ups and high-rep dumbbell rows.
Knowing which tools are best suited for building a wide, thick back will help you get the job done faster, which is why we’ve assembled our list of top 8 mass-building back exercises.
This is what we want for our overall back development:
- Large, but not overdeveloped, traps that establish the upper back.
- Wide lats that extend low down the torso, creating that pleasing V-taper.
- Bulky rhomboids that create definition when flexed.
- Clear development and separation in the teres muscles and infraspinatus.
- A thick structure in the lower back.
1. Deadlift:
Why it’s beneficial:
This is technically more than a back exercise—it hits the entire posterior chain from your calves to your upper traps—but it’s the absolute best for overall backside development. Technique is uber-important with the deadlift, but once you nail it, you can progress to lifting monster weights that will recruit maximum muscle, release muscle-building hormones, and help you get big.
Stick with the conventional deadlift on back day; other variations, like the popular sumo-style, increase the activity of muscle groups other than the back. If you’re going heavy (sets of fewer than about 6 reps), do deadlifts first so you’re fresh. If you’re doing deads for repetitions, you can do them later in your workout.
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2. The Bent-Over Barbell Row:
Why it’s beneficial:
This is probably the second-best back movement in terms of sheer weight you can lift. EMG research has suggested that hitting bent-over barbell rows will work the larger muscle groups of the upper and lower back equally, making this a great overall back builder. Like the deadlift, this is another technical move that requires excellent form but rewards you with a ton of muscle.
Do bent-over rows toward the start of your back workout for heavy sets in lower rep ranges, about 6-8 or 8-10. The Smith version is a suitable substitute; it locks you in the vertical plane, but your body has to be in just the right position relative to the bar.
The bent-over barbell row has a significantly greater lumbar load than many other back exercises, so it’s best done early in your workout in order to save your lower back. If you’re wrecked from deadlifts, it may behoove you to skip this movement.
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3. The Wide-Grip Pull-Up:
Why it’s beneficial:
It’s always a good idea to have an overhead pulling movement in your back routine, and the pull-up is one of the best. Wide-grip pull-ups are excellent for putting emphasis on the upper lats. A closer grip may allow for a longer range of motion, but it may be possible to load the wide-grip pull-up to a greater degree because of an optimized starting joint position.
Because the pull-up range of motion is so long, several light reps make great warm-up moves for the shoulder joints. Since form is so important with these, it may be best to push pull-ups toward the front of your workout to ensure proper shoulder-joint positioning.
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4. Standing T-Bar Row:
Why it’s beneficial:
We selected the T-bar row over a chest-supported version because you can pile on much more weight here, even though that typically translates into a bit of cheating through the knees and hips. For some, maintaining a flat back can be challenging, in which case the supported version is a better choice.
These aren’t squats, so keep your legs locked in a bent angle throughout. You also typically have a choice of hand positions and width. A wider grip will put more emphasis on the lats, while a neutral grip will better target the middle back. This exercise is probably one of the easier rows to spot.
Do this toward the front half of your workout. Rather than slinging weight around with this movement, really focus on the stretch and contraction of the back. If you’re an experienced lifter, load up with 25s instead of the 45s, and further increase range of motion by allowing a slight protraction of the scapula at the bottom of every rep.
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5. Wide-Grip Seated Cable Row:
Why it’s beneficial:
Just about everyone defaults to the close-grip bar on rows. If that sounds like you, you’ll find using a wide grip on a lat bar a nice change of pace because it shifts some of the emphasis to the upper lats. Wide rows mimic some back machines, so don’t do both in your workout unless you make some other kinds of changes, like grip or target rep range.
You might even try flipping your grip—and going about shoulder-width apart—which better targets the lower lats as the elbows stay tighter to your sides. Like machines, cables are best done toward the end of your workout. Choose a weight that enables you to complete no more than about 12 reps.
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6. Close-Grip Pull-Down:
Why it’s beneficial:
Since we’ve already covered the wide-grip pull-up, the wide-grip pull-down is too similar, so we opted for the close-grip handle for our pull-down selection. Use of a close neutral grip activates the lats similarly to a regular grip, so you’re not missing out on any muscle fibers.
This exercise can make a good warm-up move for your shoulders, but when used as a mass-building exercise, it’s best placed toward the end of your workout for sets of 8-12 reps. Slow down the rep tempo on these, squeeze hard at the bottom of each rep, and allow a good stretch at the top.
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7. Single-Arm Dumbbell Row:
Why it’s beneficial:
This is a great unilateral exercise—each side works independently—that allows you to move a lot of weight. You’ll get greater range of motion when training unilaterally, and you won’t be restrained if your weaker side fails first.
You may also be better able to support your lower back—which may have taken plenty of punishment by now—when placing one hand on a bench. Allowing a slight degree of rotation of the trunk may engage a greater degree of “core” musculature, as well. Unless you intentionally flare your elbow out wide, this exercise focuses more on your lower lats.
Do it anywhere from the middle to the end of your workout for sets of 10-12.
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8. Decline Bench Dumbbell Pull-Over:
Why it’s beneficial:
Pull-overs for back? Absolutely! This one mimics the straight-arm cable pull-down you’re probably familiar with. Yes, this is a single-joint move, but it allows you to really target and torch your lats. The decline version puts your lats under tension for a longer range of motion than when using a flat bench.
Just make sure the dumbbell clears your head, and drop it on the floor behind you when you’re done. In almost all cases, single-joint movements should be done last in your body-part routine. Keep the reps on the higher end for a nice finishing pump, around 12-15 per set.