Today, Sunday, April 21, 2019

Top 10 Men's Back Exercises

Top 10 Men's Back Exercise.

Balance is the key for an effective workout. This principle can be applied to almost all exercise routines, what is done to the right part of the body should be done to the left or vice-versa. Thus instead of focusing exclusively on developing your chest, the balance rule must be applied; men's back exercises are essential. Back exercises will also correct posture imbalances if training has only been focused on the chest. They can also hone the body for functional strength.

The Back Muscle and its Parts

The back muscle is divided into two parts: the upper and lower. Included in the upper back muscles are the trapezius, rhomboids, teres major, and infraspinatus. The trapezius include the triangular muscles found at the skull's base and stretching to a point in the mid section of the back along the spinal column. It is the main muscle group of the upper back muscle. Serious bodybuilders develop thick muscles surrounding their neck which makes these people appear neck-less. The trapezius muscle’s functioning may be observed when a person shrugs, or does pull ups.

The latissimus dorsi, spinal erectors, gluterus maximus, and abductors are the parts of the lower back muscles. The lastissimus dorsi, the lower muscle's main part, are the muscles that run from the armpits to the waist. When a bodybuilder flexes, these muscles will be shown. This main muscle stabilizes the torso when one is moving.

The smaller back muscles like the teres major, teres minor, infraspinatus, supraspinatus, and rhomboids are called the secondary muscles. These muscles are activated when the latissimus dorsi are worked out with horizontal and vertical training. There is also a muscle that wraps around the body and is also visible in the front. This muscle is the serratus.

One should rest for one to two weeks after several weeks of strenuous workout in order to build muscle. Muscle tissue does not form while a person trains; rest is need in order for strength and muscle size to increase. The rest period can be used to focus on active recovery.

Types of Routines and Equipments Used

The most common equipment used for back exercises are dumbbells, barbells, T-Bar, pull up machines, shrugs, and many others. Each routine can isolate a specific part of the back muscle, strengthen, or make the muscle thicker.


Barbells bent over rows contribute to strength and thickness in the upper body. This is an example of a horizontal training. The trapezius to the latissimus dorsi are worked out creating a compound movement. Standing on a box or platform with the barbell is the usual start for this exercise. This is essential to avoid having the weight plates hit the floor; especially when using heavier weights. At such position the weights should be hanging straight down from the arms to chest.

The upper back is the main focus of barbell shrugs; only the trapezius is being toned, the latissimus dorsi muscles are not affected at all. Other variations can be used too. Dumbbells can also be used for shrugs, although with this alternative the use of higher weights is not applicable.

Horizontal Training with Dumbells

Dumbbell pullovers require a prone position; they help work out the whole back area including: the Latissimus Dorsi, teres major, rhomboids and many more. A good grip of the dumbbell is a must; this is to prevent it from falling on ones face. This can be done while lying on a bench with a dumbbell in both hands. It should be raised in an arc up over the head until above the chest. The lying position is a more comfortable method since it allows the hips to move without difficulty.

Other horizontal training is with one arm dumbbell rows; this routine helps isolate each side of the back. Although it would not give the same results as barbell rows, it can still help develop strength and thickness. Greater range of motion can be done using this equipment.

Vertical Training

Pull ups and chin ups are used in vertical training exercises; they are the true test of power. Physical strength in relation to body weight is measured through this exercise. Higher strength with less weight is better. With pull ups, the goal is to pull oneself higher until the chin goes beyond the bar; pausing above the bar to sustain muscle contraction is beneficial.

The reverse fly works on the smaller back muscles in the upper section. It helps in separating the muscles in the back as well as building the rear deltoids; which are hard to tone. It can be done standing or sitting with dumbbells in hand. Machines or cables can be used as a variation for this routine since this is not a compound exercise.

Deadlifts are used in routines as a strength builders for the trapezius, latissimus dorsi, the abdomen and many others parts. A barbell is needed to perform the workout. It should be laid on the floor, as the exerciser stands in front of the barbell intended to be lifted. 

Hyperextensions are similar to deadlifts in that they work to tone the rear muscles including the spinal erectors, the hamstrings, and the buttocks. For this workout, a hyper-extension station is needed.

The rack pull is a partial deadlift; it starts with the bar at knee level. This work out helps strengthen the gluteus, ham-strings, upper-back, and more. One of the biggest mistakes in doing this routine is having bad shoulder and shin positions. Maintaining proper positions during all exercise routines will help to enable the maximum gain while avoiding injury.

Additional Considerations

Back strength can be enhanced using back extension gym equipment; a roman chair or a back extension machine is used. This is especially effective for lower back muscles.

Many people have ignored the importance of doing a back exercises. Imbalanced exercise will lead to many injuries in the muscles and this can even lead to bad posture. In addition to the usual chest exercises, men's back exercises should be also be done; they will help to correct some of the old mistakes done to the muscle and to the skeletal form. Of course, they will also contribute to making a person look very fit; front and back.

Resources: – Back Burner – Back Exercises that Works

References: - Working out Those Major Back Muscles: The Back Work Out Routines – The Back Muscle - The Top 5 Best Back Exercises – Dumbbell Pullover

Sign up for our Newsletter
Email Address:

Contact Us