Learn how to perform the best back exercises for men that target your lats, traps, rhomboids and erector spinae and help you build a thicker, wider and more detailed back.
Back muscles are often neglected by many gym-goers who focus more on the muscles they can see in the mirror, such as chest, arms and abs. However, having a well-developed back is not only important for aesthetics, but also for posture, strength and overall health.
The back is composed of several muscle groups that work together to perform various functions, such as pulling, rowing, extending and stabilizing the spine. Some of the major back muscles are:
- Deltoids (delts): The muscles that cover the shoulders and are involved in raising the arms to the sides, front and back.
- Trapezius (traps): The muscles that run from the neck to the middle of the back and are involved in shrugging, rotating and retracting the shoulder blades.
- Latissimus dorsi (lats): The largest back muscles that run from the lower back to the upper arms and are involved in pulling the arms down and back.
- Rhomboids: The muscles that lie between the shoulder blades and are involved in squeezing them together.
- Erector spinae: The muscles that run along the spine and are involved in extending and stabilizing it.
To build a bigger and stronger back, you need to train all these muscles with a variety of exercises that challenge them from different angles and with different loads. Here are five of the best back exercises for men that you can include in your routine to achieve a 3D back.
1. Wide-Grip Weighted Pull-Up for Back Workout
The pull-up is one of the most effective exercises for building your lats, which give your back a V-shaped appearance. By using a wide grip, you increase the range of motion and emphasize the outer lats more. By adding weight, you increase the resistance and overload your muscles more.
How to do it:
- Hold on to a pull-up bar with your hands slightly wider than shoulder-width apart and palms facing away from you.
- Contract your glutes and abs to keep your core stable.
- To begin the rep, pull your shoulder blades back and down, forcing your elbows towards your hips to lift your chest up to the bar.
- Squeeze your lats hard at the top of the movement, then lower yourself slowly until your arms are fully extended.
- Repeat for as many reps as you can with good form.
- If you can do more than 10 reps easily, use a weight belt or a backpack to add some extra load.
2. Bent-Over Barbell Row (Best Back Exercise for Men)
The bent-over barbell row is another classic exercise for building your back thickness and strength. It targets your traps, rhomboids, lats and erector spinae, as well as your biceps and forearms. It also challenges your core stability and lower back endurance.
How to do it:
- Hold a barbell with an overhand grip slightly wider than shoulder-width apart.
- Bend your knees slightly and hinge at your hips until your torso is almost parallel to the floor. Keep your back straight and your core braced.
- Let the bar hang in front of you with your arms fully extended.
- To begin the rep, pull the bar towards your lower chest, keeping your elbows close to your body and squeezing your shoulder blades together.
- Pause for a second at the top of the movement, then lower the bar slowly until your arms are fully extended again.
- Repeat for 8-10 reps with a challenging weight.
3. T-Bar Row with Handle
The T-bar row is a variation of the barbell row that allows you to use more weight and target your middle back more. By using a handle attachment, you can use a neutral grip that is more comfortable for your wrists and elbows. You can also change the angle of pull by placing the handle higher or lower on the bar.
How to do it:
- Load one end of a barbell with weight plates and secure it in a corner or a landmine device. Attach a handle or a V-grip to the other end of the bar.
- Stand over the bar with your feet shoulder-width apart and knees slightly bent.
- Grab the handle with both hands and lift it off the floor until your arms are fully extended.
- Bend at your hips until your torso is almost parallel to the floor. Keep your back straight and your core tight.
- To begin the rep, pull the handle towards your upper abdomen, keeping your elbows tucked in and driving them behind you.
- Squeeze your back hard at the top of the movement, then lower the handle slowly until your arms are fully extended again.
- Repeat for 8-10 reps with a heavy weight.
4. Barbell Deadlift
The deadlift is not only a back exercise, but a full-body exercise that works your entire posterior chain, from your calves to your upper traps. It is one of the best exercises for building overall strength, power and muscle mass. It also improves your posture, grip and core stability.
How to do it:
- Place a barbell on the floor and load it with a weight that you can lift for 8-10 reps with good form.
- Stand behind the bar with your feet hip-width apart and toes pointing slightly outwards.
- Bend down and grab the bar with an overhand or a mixed grip slightly wider than shoulder-width apart.
- Keep your chest up, your back flat and your core braced. Your shins should be touching the bar and your shoulders should be over or slightly in front of the bar.
- To begin the rep, push through your heels and lift the bar off the floor by straightening your legs and extending your hips. Keep the bar close to your body and maintain a neutral spine throughout the movement.
- When the bar reaches your knees, pull it back towards your hips by contracting your glutes and thrusting your hips forward. Lock out your knees and hips at the top of the movement and squeeze your back.
- Lower the bar to the floor by reversing the motion, bending at your hips first and then at your knees. Do not bounce the bar off the floor between reps.
- Repeat for 8-10 reps with a heavy weight.
5. Single-Arm Dumbbell Row
The single-arm dumbbell row is a great exercise for isolating and working each side of your back independently. It also helps to correct any muscle imbalances or weaknesses that you may have. It targets your lats, traps, rhomboids and erector spinae, as well as your biceps and rear delts.
How to do it:
- Grab a dumbbell with one hand and place the other hand on a bench or a rack for support.
- Bend at your hips until your torso is almost parallel to the floor. Keep your back straight and your core tight.
- Let the dumbbell hang in front of you with your arm fully extended. This is your starting position.
- To begin the rep, pull the dumbbell towards your lower ribs, keeping your elbow close to your body and driving it behind you.
- Squeeze your back hard at the top of the movement, then lower the dumbbell slowly until your arm is fully extended again.
- Repeat for 8-10 reps with a challenging weight, then switch sides and repeat with the other arm.
