A strong back improves your posture, protects your spine and makes you stronger in almost every other lift. Here are the 13 best back workouts for your lower back, upper back and lats, using barbells, dumbbells and cables.
Quick answer: The best back workouts are deadlifts, pull-ups, lat pulldowns, barbell rows, dumbbell rows and seated cable rows. Pick 4 to 6 exercises covering both vertical pulls (like pulldowns) and horizontal pulls (like rows), and do 3 sets of 6 to 12 reps, once or twice a week.
Lower Back Workouts
1. Deadlift
The king of back exercises. It strengthens your whole back, glutes and hamstrings.
- Stand with the bar over your mid-foot and grip it just outside your knees.
- Brace your core, keep your back flat and stand up by pushing the floor away.
- Lower the bar under control. Start light and learn the technique first.
2. Back Extension (Hyperextension)
Strengthens the lower back and glutes.
- Set up on a back extension bench with your hips on the pad.
- Lower your upper body forward, then raise it until your body is straight. Don’t over-arch.
3. Seated Cable Row
Builds the middle back while teaching good posture.
- Pull the handle to your stomach, squeeze your shoulder blades together, and return slowly.
Upper Back Workouts
4. Pull-Ups
The best bodyweight back builder.
- Hang from a bar and pull your chest towards it, then lower fully. Use assistance if needed.
5. Lat Pulldown
Builds back width.
- Pull the bar to your upper chest, leading with your elbows, and return slowly.
6. Bent-Over Barbell Row
Builds back thickness.
- Hinge forward to about 45 degrees with a flat back and row the bar to your lower ribs.
7. T-Bar Row
A heavy rowing variation for the middle back.
- Straddle the bar, hinge forward and row the handle to your chest.
Back Workouts With Dumbbells
8. Single-Arm Dumbbell Row
Trains each side separately.
- Support one hand and knee on a bench and row the dumbbell towards your hip.
9. Dumbbell Deadlift
A beginner-friendly deadlift option.
- Hold dumbbells at your sides or in front of your thighs, hinge at the hips and stand back up.
10. Chest-Supported Incline Dumbbell Row
Takes the lower back out of the movement.
- Lie face down on an incline bench and row the dumbbells up, squeezing your shoulder blades.
11. Dumbbell Pullover
Stretches the lats.
- Lie across a bench and lower one dumbbell behind your head, then pull it back over your chest.
Cable Back Workouts
12. Close-Grip Lat Pulldown
Emphasises the lower lats.
- Use a V-handle and pull it to your upper chest with elbows close.
13. Straight-Arm Pulldown
Isolates the lats.
- Keeping your arms nearly straight, pull a bar from a high pulley down to your thighs.
Complete Back Workout
| Exercise | Sets | Reps |
|---|---|---|
| Deadlift | 3 | 5 |
| Pull-Ups or Lat Pulldown | 3 | 6 to 10 |
| Bent-Over Barbell Row | 3 | 8 to 10 |
| Single-Arm Dumbbell Row | 3 | 10 per side |
| Straight-Arm Pulldown | 2 | 12 to 15 |
Do the deadlift first while you’re fresh. If you train deadlifts on leg day, replace them here with an extra rowing exercise.
Frequently Asked Questions
How often should I train my back?
Once or twice a week, with at least 48 hours between hard back sessions.
Are deadlifts safe for the lower back?
When done with good technique and sensible weights, deadlifts strengthen the lower back. Learn the form with light weight, and stop if you feel sharp pain.
What’s the difference between back width and thickness?
Width comes mostly from your lats, trained with pull-ups and pulldowns. Thickness comes from your middle back, trained with rows.
The Bottom Line
For a bigger, stronger back, combine vertical pulls like pull-ups and pulldowns with horizontal pulls like rows, and include deadlifts or back extensions for your lower back. Train your back once or twice a week with good form and steady progress.
This article is for general information only. If you have an injury or a medical condition, are pregnant, or are new to exercise, please check with your doctor before starting a new workout or diet plan.
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About the Author: Nikilesh Srinivasan
Nikilesh Srinivasan has been in the fitness industry for more than 6 years and has trained many people, from complete beginners to regular gym-goers. He writes practical workout and nutrition guides based on that experience, checked against trusted research.
