muscles and lats form one of the largest areas of the upper body and therefore essential in hypertrophy workouts as well as fat loss workouts. These areas are so significant so back exercises will help you improve your strength on most for a better upper body’s look. If you want to know the best back exercises for building a strong, muscular and defined back, then follow this exercise guideline.


If you want the classic V-taper look, spend some time doing Lat Pull Down to widen your lats. The wide-grip overhand pulldown is actually best for building a wide back. It better stimulates the teres major and upper-lat fibres, which gives the appearance of wide and strong lats.

Step-to-step instruction

START: Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the kneepad of the machine to fit your height. Grab the bar with the palms facing forward using the prescribed grip. For a wide grip, your hands need to be spaced out at a distance wider than shoulder width. As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees.

FINISH: Bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary and only the arms should move. After a second at the contracted position squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched. Inhale during this portion of the movement. Do 3 sets of 10 reps.


Compared to other variations of row exercise, the barbell version allows you to use more weight, thus give you a shaped round back in a short time practice. Rowing with heavier loads elicits more muscle growth in your middle, upper traps, and lower traps.

Step-to-step instruction

START: Stand erect while holding a barbell with a supinated grip (palms facing up). Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso.

FINISH: While keeping the torso stationary, lift the barbell as you breathe out, keeping the elbows close to the body and not doing any force with the forearm other than holding the weights. On the top contracted position, squeeze the back muscles and hold for a second. Slowly lower the weight again to the starting position as you inhale. Do 3 sets of 10 reps.

NOTES: This exercise is not recommended for people with back problems. Be cautious as well with the weight used; in case of doubt, use less weight rather than more.


The barbell front squat is a resistance exercise that works for several major muscle groups. It’s a compound exercise that can enhance your core strength and improve flexibility, helping you to build powerful thighs, a strong lower back, and firm abdominal muscles.

Step-to-step instruction

START: Stand erect and take a barbell from a rack, letting it rest on your upper chest. Position your feet approximately shoulder-width apart with your toes pointed slightly outward. Move your shoulders back and your chest out so your back is flat and your torso is erect. Grasp the bar with an Olympic-style grip or you can cross your forearms in front of your chest if you want so that your upper arms are parallel to the ground and so that each hand is on the opposite shoulder.

FINISH: Perform a basic squat, bending your knees and driving your hips back to lower yourself until your thighs are parallel to the floor or slightly beyond. Descend by bending your knees rather than starting with your hips as you would with the regular squat. Look forward and maintain the natural arch in your back throughout the squat. Do not lean forward as you squat down; keep your shoulders back and your chest out. Keep your back flat, heels on the floor, and knees aligned over your feet. Do 3 sets of 10 reps.


The Seated Cable Row is a great exercise for developing the thickness of the back, particularly the lower lats. It also works the biceps and shoulders. This exercise can serve as an important part of your base program as it develops good posture for all fitness exercises.

Step-to-step instruction

START: Access to a low pulley row machine with a Double Row Handle. Sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked. Lean over as you keep the natural alignment of your back and grab the Double Row Handle. Your arms extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lats as you hold the bar in front of you.

FINISH: Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it until you touch the abdominals. Breathe out as you perform that movement. At that point, you should be squeezing your back muscles hard. Hold that contraction for a second and slowly go back to the starting position and repeat.


Are you looking for an excellent move to increase your back’s thickness? Then, One-arm Dumbbell Rows will not disappoint you! This powerful exercise will develop thickness through your entire back – the upper, middle and lower part of it. What’s more? It can strengthen your chest muscles and train your triceps, rhomboids and erector spine.

Step-to-step instruction

START: Choose a flat bench and place a dumbbell on each side of it. Place the right leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of the bench for support. Use the left hand to pick up the dumbbell on the floor and hold the weight while keeping your lower back straight.

FINISH: Pull the resistance straight up to the side of your chest, keeping your upper arm close to your side and keeping the torso stationary. Breathe out as you perform this step. Concentrate on squeezing the back muscles once you reach the full contracted position. Make sure that the force is performed with the back muscles and not the arms. Finally, the upper torso should remain stationary and only the arms should move. Lower the resistance straight down to the starting position. Switch sides and repeat again with the other arm. Do 3 sets of 10 reps.


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