10 Best Back Workouts: Instructions, Safety, Variations, and Tips

Back workouts are strength training workouts that develop and strengthen the muscles on your back, thus helping to reduce back pain and improve your balance. Back workouts include a range of pulling, rowing, and lifting movements that target different muscles in your shoulders, upper back, and lower back. Building a strong back is crucial to your overall health and mobility and is a core part of a well-rounded physique.

The best back workouts incorporate movements and equipment that isolate major back muscle groups and improve upper body strength

A complete back workout includes motions that target all the major back muscle groups and may involve movements that isolate specific muscles. Latissimus dorsi (known as “lats”), rhomboids, trapezius (known as “traps”), and levator scapulae are the four key back groups that are typically targeted in exercises. The core back exercises are all variations of pull-ups, rows, pulldowns, fly, and shrugging movements. The ten best back exercises are as follows.

Pull-up: Pull-ups target your latissimus dorsi, and work your trapezius and some muscles along your thoracic spine.
Lat pulldown: Lat pulldowns are a targeted movement that requires a lat pulldown machine and works your latissimus doris, the largest muscle in your back.
Dumbbell row: Dumbbell rows are a free-weight exercise that focus on your latissimus dorsi, posterior deltoid, rhomboid, and trapezius. Dumbbell rows are a great exercise for building size in your upper and mid-back.
Barbell row: Barbell rows are a barbell or free-weight movement that target the muscles of your upper and mid back, including the latissimus dorsi, shoulder, and trapezius muscles.
Pullover: Pull-overs are a dumbbell exercise that targets your latissimus dorsi by using a similar motion to a lat pulldown but performed lying down on a bench.
Cable face pull: Cable face pulls are a cable machine exercise designed to strengthen the muscles of your upper back, including your rear deltoids, rhomboids, and trapezius.
Reverse fly: A reverse fly is a movement that targets the muscles of the upper back, like the rear deltoids and rhomboids.
Dumbbell shrug: Shrugs are a dumbbell exercise that targets your trapezius muscles, contributing towards a thicker neck.
Deadlift: Deadlifts are a full-body compound movement that works out the major muscles of your mid back as well as your legs and arms.
Dead hang: A dead hang is an isometric exercise that requires only a pull-up bar and works your latissimus dorsi and shoulder muscles.

Dumbbell training is an effective back training method that allows you to hit all of the major muscle groups with one piece of equipment that many of us have at home. A comprehensive dumbbell training regimen will include bent-over rows, reverse flies, upright rows, shrugs, and lat pullovers. On the other hand, barbell training is a common alternative to dumbbell training that lends itself more to compound movements that hit several muscle groups at once. Barbells are generally more useful for compound movements because they constrain the individual movements of your two hands. Common barbell back exercises include deadlifts and barbell rows. Compound exercises like deadlifts may be challenging for taller lifters who may struggle to keep their center of gravity in the middle of their feet. Alternative bars like a trap bar deadlift and a hex bar deadlift permit you to lift the bar without hitting your knees.

Incorporating movements that target specific muscle groups is a productive way to work on problem areas or strengthen your weaker muscles in isolation. The lateral pulldown machine primarily targets the largest back muscle (the latissimus dorsi) but offers opportunities to work out other muscle groups in your back as well. Similarly, cable back exercises involve using the cable machine to target your large upper back muscles, especially your rear deltoids and rhomboid muscles. The best cable back exercises include cable rows, cable lat-pulldowns, cable reverse fly, and cable face pulls. Rhomboid exercises (such as face pulls, incline pull-ups, and prone “Y” raises) strengthen the muscles which connect your shoulder blades to your spine and improve shoulder mobility. Horizontal pull exercises strengthen your upper back and shoulder muscles by replicating the movement of rowing a boat. The best horizontal pull exercises are cable rows and bent-over dumbbell rows.

Generally speaking, training your back 2-3 times a week yields the best results. Optimal back training frequency depends on your routine, but you risk overtraining if you work out more than 3 times a week because your muscles will struggle to recover in time for your next session.

Back training routines should not change dramatically for women and men because the physiology of the back is the same across genders. The only difference is that women and men sometimes have different training goals, with women generally preferring a smaller, “toned” look while men often look to build size and hit the coveted “V” taper. To this end, men often focus on heavier lifts that will build more visible muscles like lat pulldowns, bent-over rows, and shrugs for this reason. Meanwhile, women who only want limited muscle growth often focus on movements like face pulls, “Y” raises, and TRX rows that hit the smaller muscles of the back. A good rule of thumb for all genders is to reduce training volume and intensity once you hit your desired size.

Incorporating back training into CrossFit is a popular approach that works to strengthen your muscles while also improving agility and explosive power. Effective CrossFit Back workouts include Superman I-Y-T, ring/TRX rows, and renegade rows.

It is important to understand the most fundamental back exercise workouts whatever your fitness goals are. Below, we cover the top 10 most effective back workouts and their variations.

1. Pull-up

Pull-ups are an upper body exercise that involves pulling your weight up until your chin passes a bar. A pull-up is sometimes referred to as a “chin-up” when performed with an underhand grip (supinated). Pull-ups are a compound movement that strengthens several muscles of the upper body, including the latissimus dorsi, trapezius, and biceps brachii. The movement is performed through flexion of the elbow and adduction/extension at the shoulder. The early and middle part of the movement primarily works the latissimus dorsi, teres major, and biceps brachii while the later part of the movement (near the bar) works the triceps brachii and subscapularis.

Pull-ups are an effective workout to include in your routine because it’s a functional pulling movement that strengthens your back and shoulders. Pull-ups broaden your shoulders by strengthening those muscles and expand your upper back horizontally by developing the muscles of the upper back.

How to do pull-ups

Follow the four steps below to learn how to do pull-ups correctly.

Begin in a dead hang position with your weight supported by just your hands on the bar.
Engage your shoulders by pulling them back and moving your head upwards while keeping your arms straight.
Contract your biceps and move your elbows back to pull your body up until your chin clears the bar.
Hold the position for a moment, then slowly lower your body back down to the starting position to complete one repetition.

Repeat the exercise for the desired number of reps and sets, ensuring that you maintain proper form throughout the movement. Build towards an initial goal of 10-15 pull-ups per set across one or two sets. Continue to push the number of sets as your physique improves.

How to start pull-ups for beginners

Beginners with poor upper body strength can still train pull-ups by first improving three basic elements of the exercise. First, train your grip strength by performing dead hangs by simply hanging from the pull-up bar. Set a goal of increasing the amount of time you’re able to perform this task over time. Next, train your shoulders with hanging shoulder shrugs. Hang off the bar like before, but pull your body up with just the shoulders for four to six reps in order to strengthen your shoulders. Finally, build strength and coordination for the compound motion of the pull-up by practicing negative pull-ups. Start negative pull-ups by placing a chair in front of the bar, rising to the top of your range of motion (chin above the bar), then slowly lowering your body weight downward in a slow, controlled manner. With time and persistence, these fundamental exercises build sufficient upper body strength to perform a full standard pull-up.

What are the best pull-up variations for back workouts?

Below are six major pull-up variations which suit different fitness goals for your back muscles..

Kipping pull-ups: Kipping pull-ups are a dynamic movement in which you swing your body and use momentum to pull yourself up to the bar. This pull-up variation adds an element of cardiovascular endurance to the standard pull-up exercise.
One-arm pull-ups: One-arm pull-ups are an advanced variation of the standard pull-up that requires significant upper body strength and control. The benefits of one-arm pull-ups include increased grip strength, improved overall upper body strength, and improved body control.
Weighted pull-ups: This exercise involves adding weight to your body while performing a standard pull-up. Weighted pull-ups add more resistance to the motion, resulting in increased upper body and grip strength.
Close grip pull-ups: The close-grip version has the same mechanics as standard pull-ups, except you use a narrow grip when on the bar. Increased activation of the biceps and forearms and improved grip strength are the key benefits of this exercise.
Pull-ups with a resistance band: This variation entails using a resistance band to assist with the pull-up movement. Adding a resistance band increases your confidence with the pull-up movement, and is an effective way to tweak the exercise if you’re a beginner.
Chest-to-bar pull-ups: The chest-to-bar variation of the pull-ups involves pulling yourself up to the bar until your chest touches it. Improved body control and upper body strength are the main benefits of this pull-up variation.

Pull-ups and their variations are generally safe. However, you should obtain the advice of a medical professional before attempting pull-ups if you have an existing musculoskeletal or joint injury.

2. Lat pulldown

A lat pulldown is an upper-body exercise that targets the latissimus dorsi muscle by pulling a bar down towards your chest against resistance. Lat pulldowns are performed using cable pull-down machines. The lat pulldown is an effective way to increase the thickness of your back because it mainly targets the largest muscle in your back: the lats. Apart from lats, pulldowns work the scapular, pectoral, and trapezius muscles and engage the elbow, glenohumeral, and scapulothoracic joints.

How to do lat pulldowns

Begin performing a lat pulldown by sitting at a cable pull-down machine and gripping the bar with an overhand grip. Pull the bar towards your upper chest by contracting your biceps and upper back muscles. The pulldown movement is very similar to a pull-up, and works similar muscle groups. Beginner set recommendations range from 5-10 reps per set up to two sets at a moderate weight. Intermediate lat pulldown workouts increase weight and volume, up to 10-15 reps over 3-5 sets. More advanced programs push to near fail with high volume (up to 25 reps) and moderate weight.

What are the best lat pulldown variations for working the back?

These five key pull-down variations allow you to adjust the focus and difficulty level of your back workout as needed.

Underhand pull-downs: This exercise is performed by pulling a cable or bar attachment down towards your chest with an underhand grip. Using an underhand grip for pull-downs improves latissimus dorsi and bicep activation during the exercise.
Wide-grip pull-downs: This pull-down variation involves pulling a cable or bar attachment down towards your chest with a wide grip. Performing pull-downs with a wide grip improves lats activation and shoulder stability.
Neutral-grip pull-downs: This exercise entails pulling a cable or bar attachment down towards your chest using a grip that’s parallel to your body. A neutral grip reduces stress on the wrists and shoulders during pull-downs.
Pull-downs with resistance bands: This variation of the pull-downs uses bands instead of a weight stack to create resistance. Using resistance bands is easier on the joints and is a suitable pull-down variation for beginners or those recovering from a musculoskeletal injury.
One-arm pull-downs: The one-arm variation involves pulling a cable or bar attachment down towards your chest with one arm at a time. The benefits of this exercise include improved muscle balance and grip strength.

Most types of lat pulldowns are safe for most people. However, consider getting professional medical advice before performing this exercise if you’re recovering from an injury to your joints, bones, or muscles.

3. Dumbbell rows

Dumbbell rows are a strength training exercise that targets your lats and your shoulder muscles. Dumbbell rows may be incorporated into a dumbbell back workout routine combined with pullovers and dumbbell reverse flies. Dumbbell rows target the latissimus dorsi, transverse extensors, and lateral deltoids. The exercise builds strength in your back by working your shoulders and by building larger muscles in the middle of your back.

How to do dumbbell rows

Ready yourself to perform dumbbell rows by getting in an incline position either on an incline bench or by standing with your hips bent. Hold a dumbbell in each hand with your arms extended toward the ground. Pull the dumbbell towards your stomach by bringing your elbows back behind the level of your torso. Repeat for 8-12 reps, with a goal of completing three sets for beginners. Advanced dumbbell row workouts reduce the volume to a maximum of 8 reps per set, but correspondingly lift heavier weights to build strength and muscle mass more quickly.

Dumbbell rows are a safe exercise if you don’t have existing injuries and use the correct form. However, performing dumbbell rows incorrectly, or while recovering from an injury, may cause muscle or joint issues.

What are the best dumbbell row variations for targeting the back?

The five most common dumbbell row variations for back hypertrophy are as follows.

Single-arm dumbbell row: The single-arm variation involves rowing a dumbbell with one arm while stabilizing your body with the opposite arm and leg. Improved muscle balance and grip strength are the primary benefits of performing a single-arm dumbbell row.
Dumbbell renegade row: Dumbbell renegade rows are performed by rowing one arm at a time while holding the push-up position. This dumbbell row variation improves muscle activation in the back and arms and develops the stability of the core.
Chest-supported dumbbell row: Chest-supported dumbbell rows involve lying face-down on an incline bench and rowing a pair of dumbbells towards the chest. Using an inclined bench to support yourself while rowing reduces stress on the lower back and improves muscle activation in the back and arms.
Batwing row: Batwing rows are done by lying chest-down on an incline bench, holding onto a pair of dumbbells, and retracting your shoulder blades while keeping your arms straight. Batwing rows improve posture, shoulder stability, and muscle activation in the upper back and shoulders.
Trap bar seal row: This exercise involves rowing a trap bar while standing inside the bar and keeping your arms close to your sides. Trap bar seal rows improve overall upper body strength, grip strength, and muscle activation in the back and arms.

4. Bent-over rows

A bent-over row is a strength training workout that engages the latissimus dorsi, transverse extensors, and lateral deltoids using a pulling motion toward your torso. Bent-over rows target the latissimus doris, transverse extensors, and lateral deltoids. This exercise effectively builds size in your back by strengthening the rear portion of your shoulders (deltoids) and the larger lateral muscles.

How to do bent-over rows

Perform a bent-over row by standing with slightly bent knees and your hips hinged at a right angle so that your chest faces the floor (you can use a weightlifting bench for support). Hold a dumbbell or barbell in one (or two) hands extended fully toward the ground. Pull the weight towards your stomach by hinging at the elbow and pulling your elbow behind your back. Beginners should focus on maintaining a good hip hinge and use light weight for up to 10 reps over three sets. Build strength further by rowing heavier weights over fewer reps (up to 6) and more sets (also up to 6).

Bent-over rows are safe as long as you maintain proper form and are not trying to lift more weight than your muscles and joints are able to handle. Likewise, consult with a medical professional before attempting bent-over rows if you’re recovering from a musculoskeletal injury.

What are the best dumbbell row variations for strong back muscles?

Below are the five most common bent-over row variations for strengthening the back.

T-bar row: T-bar rows are done by rowing a barbell that is anchored at one end while standing with your feet on a platform. This variation of bent-over rows improves posture and activates muscles in the back and arms.
Smith machine row: This exercise involves rowing a barbell on a Smith machine while standing with your feet shoulder-width apart. Smith machine rows improve grip and upper body strength and engage back and arm muscles.
Bent-over dumbbell row: This exercise is performed by rowing a pair of dumbbells while bent over at the waist. Bent-over dumbbell rows develop stability while challenging the back, arm, core, and neck muscles.
Bent-over barbell row: Bent-over barbell rows are performed by rowing a barbell while bent over at the waist. This exercise engages the back, arm, and core muscles and helps you develop grip strength.
Reverse grip bent-over row: Reverse-grip rows entail rowing a barbell with an underhand grip. This variation of the bent-over rows offers an effective means of engaging the bicep muscles during your back workout.

5. Upright rows

The upright row is a weighted exercise that builds your upper back when you pull a barbell from the ground towards your chin. Upright rows work the front and middle deltoid shoulder muscles as well as the trapezius, rhomboids, and bicep muscles. Upright rows grow your shoulders and the muscles around your neck by targeting these muscles.

How to do upright rows

Start an upright row by standing with your feet slightly apart holding a barbell in a close grip at waist height. Pull the barbell up your torso and stop just short of your chin. Return to the original position to complete a rep. The number of reps and sets as well as the weight you select for your upright rows depends on your goals. For maximum strength, perform two to four sets of 5-8 reps with a heavier weight, taking care not to overload. Increase your reps to 10 per set up to four sets while decreasing the weight to improve your coordination and stability. Further increasing volume up to 15 reps and 4 sets helps isolate the muscle for hypertrophy.

Upright rows do not present a potential health risk as long as you maintain proper form throughout the exercise. Discuss any existing musculoskeletal injuries with your doctor before attempting upright rows (or any other weighted exercise).

What are the best upright row variations for back hypertrophy?

The following are the seven best variations of the upright row exercise for back workouts.

Dumbbell upright rows: Dumbbell upright rows are performed by lifting a pair of dumbbells from waist level to shoulder level while keeping your elbows high. Improved posture and upper back strength are the primary benefits of this upright row variation.
Barbell shrug: Barbell shrugs involve lifting a barbell from waist level by shrugging your shoulders while keeping your arms straight. Barbell shrugs mainly target the trapezius muscles of the upper back.
Dumbbell shrug: These shrugs are just like barbell shrugs, only done with dumbbells. This variation of rows engages the upper back muscles, and traps in particular.
Snatch pull: The snatch pull involves lifting a barbell from the floor to your shoulders in a single explosive movement. Improved explosive power and activation of lower body muscles are the key benefits of this upright row variation.
Cable upright rows: Cable upright rows are performed by lifting a cable attachment from waist level to shoulder level while keeping your elbows high. The benefits of this exercise include greater shoulder and upper back strength, and enhanced posture.
Snatch-grip upright row: Snatch-grip upright rows entail lifting a barbell from waist level to shoulder level with a wide grip. Snatch-grip upright rows improve upper back, shoulder, and grip strength.
Kettlebell upright rows: This upright row variation involves lifting a kettlebell from waist to shoulder level while keeping your elbows high. The benefits of this performing upright rows with kettlebells include greater strength and stability in the shoulders and upper back.

6. Seated cable row

Seated cable rows are a compound strength movement that targets the back and forearms by performing a “rowing” movement at a cable machine. Seated cable rows are an effective exercise to build stability and mass in the back. A seated cable row hits your latissimus dorsi, trapezius, and rear delts. The secondary muscles that a seated cable row hits are the biceps, forearm flexors, and rotator cuffs.

How to do seated cable rows

Perform a seated cable row by sitting at a cable machine with the cables attached at torso height. Hold the cables in both hands with your arms outstretched. Pull the cables toward your stomach by bringing your elbows to your sides. Return to the starting position to complete a rep. You can build muscle mass with the seated cable row by doing 10 to 15 reps of moderately heavy load for three to five sets. Alternatively, decrease the weight, and train to near failure (up to 25 reps). Generally speaking, there are more targeted exercises for developing pure back strength, so avoid training seated cable rows with super-low reps and excessively heavy weights.

What are the best seated cable row variations for back stability?

The three most seated cable row variations that build back strength and stability are listed below.

Wide-grip seated cable row: Wide-grip seated cable rows involve using a wide grip to pull the cable attachment. Using a wide grip improves upper back strength, posture, and grip strength.
Single-arm seated cable row: This exercise involves pulling the cable attachment with a single arm. Single-arm cable rows improve upper body strength and muscle balance.
Reverse grip seated cable row: Reverse-grip seated cable rows are performed with an underhand grip on the cable attachment. This variation helps activate the bicep muscles.

7. Pullover exercise

Pullovers are a free-weight exercise that targets your chest and back by moving a dumbbell from behind your head to in front of your chest while resting on a bench. Pectoral (chest) muscles are the primary muscles that a pullover strengthens. The secondary muscles targeted by the movement are your latissimus dorsi (middle back), deltoid muscles (shoulders), and triceps.

How to do pullovers

Start by lying on your back with your feet planted on the floor in order to perform a pullover. Hold a dumbbell weight directly behind your head so your arms are extended beyond your head. Move the dumbbell forward while keeping your arms straight until the weight is positioned directly over your chest. Return to the original position to complete a rep. It is critical to select a manageable load while performing pullovers due to the potentially dangerous positioning of the weight over your face. Start slow with 6-8 reps over two or three sets, using a weight that allows you to keep three reps in the tank per set.

Pullovers are a safe exercise if you remember to maintain the correct form and have no existing injuries. Consult with a physician before performing pullovers if you have injured joints or muscles in the upper body.

What are the best pullover variations for the back and shoulders?

Below are the seven common variations of the pullover exercise.

Barbell pullover: Barbell pullovers involve lying on a bench and lowering a barbell behind your head and then raising it back up. This pullover variation improves shoulder and core stability.
Kettlebell pullover: This pullover variation is performed with a kettlebell. The benefits of using kettlebells include adding a cardio element to the exercise and improving lift power.
Bent-arm dumbbell pullover: Bent-arm dumbbell pullovers are done by lowering and raising a dumbbell behind your head with bent arms. Bent-arm dumbbell pullovers improve upper body strength and overhead body mobility as well as activate the serratus muscles.
Decline bench pullover: The variation of pullovers is done on a decline bench. The benefits of this pullover variation include improved shoulder mobility and core stability.
Medicine ball pullover: This exercise involves using a medicine ball instead of a dumbbell. Medicine ball pullovers improve upper body strength and core stability.
Seated dumbbell pullover: Seated dumbbell pullovers are performed while sitting upright on a bench. The benefits of seated dumbbell pullovers include improved posture and core stability.
Single dumbbell pullover: Single dumbbell pullovers involve raising and lowering the dumbbell with one arm at a time. Single-arm pullovers enhance shoulder mobility and the stability of the core.

8. Reverse fly

A reverse fly is the opposite of a chest fly and works the upper back and shoulder muscles using a cable or fly machine or free weights. The primary muscle targeted by the reverse fly is the posterior deltoid. The secondary muscles hit by the reverse fly are the latissimus dorsi, trapezius, and rotator cuffs. This movement will build the small muscles at the top of your upper back.

How to do reverse flys

There are two ways to perform the reverse fly. Firstly, you may perform the reverse fly by sitting in a fly or cable machine with the weights positioned at torso height. Hold the cables or fly machine in your hands in front of your torso. Move your hands outwards and elbows backward to move your hands further away from your chest and beyond your back (this is the opposite movement of a chest fly). Return to the original position to complete a rep. Secondly, you’re able to perform the reverse fly with free weights. Lie on a bench on your chest while facing the ground. Hold a pair of dumbbells close to the floor with your arms extended. Move those dumbbells up and outwards by moving your elbows back and your hands out. Stop once the dumbbells are at the height of your core. Return to the starting position to complete a rep. The average person is able to complete a single set of 8-12 reps, slowly building additional sets and increasing weight over time.

It’s generally safe to perform reverse flies if you maintain the correct form. However, the exercise may exacerbate existing musculoskeletal injuries, so discuss your planned workout routine with a doctor if you have an injured joint, bone, or muscle.

What are the best reverse fly variations for the upper back?

The four best reverse fly variations for building upper back muscles are as follows.

Seated reverse fly: The seated reverse fly involves sitting on a bench and lifting weights out to the side. Seated reverse flies improve upper back strength and posture.
Incline reverse fly: The incline reverse fly is performed by lying face down on an incline bench. Incline reverse flies target the rear muscles of the shoulders and strengthen the rotator cuffs.
Prone reverse fly: This variation of the reverse fly is done by lying face down on a bench. The benefits of prone reverse flies include improved posture and greater activation of the rear shoulder muscles.
Resistance band reverse fly: Resistance band reverse flies entail standing on a resistance band and lifting the band out to the side. Performing the reverse fly with resistance bands is easier on the joints than doing so with dumbbells.

9. Shoulder shrug

Shrugs are an exercise performed mainly with free weights that targets your upper trapezius (neck) muscles. The purpose of shrugs is generally to build size in your neck, build a fuller physique, and improve your upper back posture. Shrugs are an isolation exercise that specifically targets your trapezius muscles. However, shrugs still place some strain on your rhomboid muscles (which support the movement of your shoulder blades) and your forearms and grip. The benefits of shrugs include improved upper back strength and posture. Shrugs contribute considerably to the thickness of your upper back and neck.

How to do shrugs

Perform shrugs by holding dumbbells (or other free weights) in your hands while standing up in an active position. Shrug your shoulders up to lift the dumbbell without moving your elbows, arms, or hands. You should primarily be moving your shoulders and keep your arms hanging by your side. The limited range of motion of shrug exercises lends itself to a higher volume of reps. Work towards 20 reps with a moderate weight load if your goal is hypertrophy, or limit your max to 12 reps per set with heavier weights for a greater focus on building strength.

Most people don’t experience any potential health risks by performing shrugs. However, it’s vital to ensure proper form and refrain from lifting weights that are too heavy for you to avoid getting new injuries (and aggravating existing ones). Discuss your workout plans with a physician if you’re recovering from any injury to the muscles, bones, or joints.

What are the best shrug variations back posture?

Below are the eight best variations of the shrugs exercise for improving your back and neck posture.

Dumbbell shrugs: Dumbbell shrugs are one of the two primary shrug variants, and involve lifting dumbbells from the waist level by shrugging your shoulders. Dumbbell shrugs allow a greater range of motion than barbell shrugs.
Barbell shrugs: Barbell shrugs are one of the two main shrug variations, and are done by pulling a barbell from the waist level by shrugging your shoulders. Barbell shrugs allow you to lift heavier weights and engage the rhomboids and spinal extensors.
Cable shrugs: This shrug variation is performed by pulling a cable attachment instead of a dumbbell or barbell. Cable shrugs exert less stress on your joints.
Trap bar shrugs: Trap bar shrugs are performed by lifting a trap bar up instead of dumbbells or a barbell. Trap bar shrugs allow a greater range of motion than barbell shrugs, and engage the upper traps more.
Smith machine shrugs: This variation of shrugs swaps dumbbells or a barbell for a Smith machine bar. The benefits of Smith machine shrugs are easier control over the bar and better engagement of the upper traps.
Seated shrugs: Seated shrugs are done by lifting dumbbells while sitting on a bench. Seated shrugs isolate the shoulder muscles and are an effective shrug variation if you’re looking for muscle definition.
Kettlebell shrugs: Kettlebell shrugs involve lifting kettlebells instead of a barbell or dumbbells. Kettlebell shrugs are a more challenging alternative to dumbbell and barbell shrugs because of kettlebells’ weight distribution.
Single-arm shrugs: This shrug variation involves lifting a dumbbell or kettlebell with one arm at a time. Single-arm shrugs allow you to fix muscle imbalances in your trapezius muscles.

10. Cable face pulls

Cable face pulls are a cable machine exercise utilizing a pulling motion to exercise a range of muscles in your upper back. Cable face pulls primarily target your posterior deltoids (shoulder muscles) and rhomboids, and secondarily work the trapezius. The benefits of cable face pulls include improved posture and strength in your upper back. Cable face pulls are particularly effective at correcting the “shoulder rounding,” which is a common side effect of working at a desk all day. Stronger upper back muscles will pull your shoulders back and improve your overall posture. Building the muscles of your upper back will also push your shoulders further apart, contributing to a broader profile and the coveted “v” taper. Cable face pulls are an effective addition to your routine if you’re already using the cable machine for reverse flies and cable rows.

How to perform face pulls

Perform cable face pulls by positioning the weight of the cable machine at head height. Grasp both cables with your palms facing in. Pull the cable towards your forehead by moving your elbows back and contracting your upper back as much as possible. You should be externally rotating your shoulders while performing the movement. Return to the original position with constant, controlled tension to complete a rep. Your rear deltoids are fairly delicate, so beginner and intermediate face pull workouts should prioritize low-weight and high volume to focus foremost on technique. The average cable face pull program consists of 12-20 reps over two to five sets.

Cable face pulls are a safe exercise if you adhere to the correct form and refrain from working out against a doctor’s advice while injured.

What are the best cable face pull variations?

The following are the two most popular variations of cable face pulls.

Seated cable face pulls: The seated version of cable face pulls involves pulling the attachment towards your face while sitting on a bench. The benefits of seated cable face pulls include better posture and enhanced shoulder stability.
Kneeling cable face pulls: This variation of cable face pulls is performed while kneeling on the ground. Kneeling cable face pulls improve upper back strength, posture, and shoulder mobility.

11. Deadlifts

Deadlifts are a whole-body, compound strength movement that strengthens a wide range of muscle groups when you lift a barbell from the floor to your waist. Deadlifts specifically strengthen your traps, lats, hamstrings, quadriceps, and gluteal muscles.

How to do deadlifts

Begin with the loaded barbell on the floor in front of you, positioned directly over your feet. Move your knees forward and hinge at your hips until your shins touch the bar (they should have started 1 inch away from the barbell). Hold the bar with your hands at shoulder length apart and brace against the bar while activating your leg muscles. Pull the bar up your legs by extending your legs and unhinging at the hips until the bar is at waist height. You should keep your back relatively straight throughout the movement and focus on moving the weight with your leg muscles. The average deadlift workout lifts a moderately heavy weight for 2-6 reps over three or four sets. Hypertrophy-focused deadlift programs use lower weights, double the volume to 6-12 reps over 4+ sets.

Deadlifts can be dangerous if performed incorrectly because the weights involved are generally quite high. Be sure to perfect your form with lower weights before increasing the load if you’re new to deadlifts. Speak with a doctor before adding deadlifts to your workout routine if you’re recovering from a musculoskeletal injury.

What are the best deadlift variations for exercising the back?

The nine deadlift variations below allow you to tailor the exercise to your goals and difficulty level.

Romanian deadlift: This classic deadlift variation involves lifting a barbell from the floor and lowering it back down while keeping your legs straight to work the muscles of the hamstrings and glutes. The Romanian deadlift helps increase the strength of the hamstrings, hips, and lower back, thus improving your performance with conventional deadlifts.
Sumo deadlift: Sumo deadlifts require you to assume a wide stance while pulling the barbell. The benefits of this exercise include improved posture, hip mobility, and leg and lower back strength.
Dumbbell deadlift: Dumbbell deadlifts are done with dumbbells instead of a barbell. Dumbbell deadlifts improve stability and posture and are suitable for beginners as well as people who want to fix muscle imbalances.
Trap bar deadlift: Trap bar deadlifts are performed with a trap bar instead of a barbell. Using a trap bar for deadlifts allows you to lift heavier weights with proper form.
Hex bar deadlift: This deadlift variation employs a hexagonal bar instead of a barbell. Performing deadlifts with a hex bar allows you to have a comfortable (neutral) grip.
Snatch grip deadlift: This snatch grip deadlift variation involves lifting a barbell from the floor with a wide grip. The benefits of snatch grip deadlifts include increased back muscle hypertrophy and improved upper back strength.
Deficit deadlift: The deficit deadlift is performed by standing on a platform and lifting the barbell from the lower position on the floor below. The benefits of this deadlift variation include increased range of motion and improved leg and lower back strength.
Stiff-legged deadlift: This deadlift variation involves lifting a barbell while keeping your legs straight. Stiff-legged deadlifts isolate the back muscles and improve their strength and hypertrophy.
Mixed-grip deadlift: Mixed-grips deadlifts entail lifting a barbell with one hand using an overhand grip and the other hand using an underhand grip. Mixed-grip deadlifts allow you to pull a heavier weight while maintaining proper form.

12. Dead hangs

The dead hang is an isometric exercise in which you dangle from a pull-up bar, strengthening your shoulder and back muscles as well as your core. Dead hangs are a foundational exercise that builds functional strength and serves as a precursor to more advanced exercises like pull-ups and muscle-ups. Dead hangs are a compound movement because they work a wide array of different muscle groups. Dead hangs primarily strengthen your deltoid (shoulder) muscles and rotator cuffs, trapezius, rhomboid, and latissimus dorsi muscles. However, dead hangs engage your abs, biceps, triceps, forearm, and wrist muscles, too. Dead hangs have a number of other benefits, including improved posture, grip strength, and spinal decompression.

How to do dead hangs

Start a dead hang by finding a pull-up bar that can support your weight. Hold the bar in a wide overhand grip with your hands out beyond the full width of your shoulders. Hang your body fully extended from the bar with your legs relaxed and straight, then hold this position for as long as you can. Make sure to track the time spent in a dead hang in order to record your progress. Your goals for hang time depend on your level of upper body strength, but shoot for anywhere between 10-60 seconds per set, with a goal for up to three sets. Over time, the difficulty of standard dead hangs becomes trivial in comparison to more strenuous exercises like pull-ups. However, it is worth working in dead-hang variants into your routine to activate different muscle groupings and improve overall back strength.

What are the best dead hang variations for your back?

The following are the three most common dead hang variations.

Neutral grip dead hang: This dead hang variation involves hanging from a set of parallel bars with a grip in which your palms face each other. Neutral grip dead hangs activate a wide range of muscle groups and are easier to hold.
Towel grip dead hang: Towel grip dead hangs are done by hanging from a towel wrapped around a bar. The benefits of towel grip dead hangs include improved grip and forearm strength.
One-handed dead hang: One-handed dead hangs are performed by hanging from a bar with a single arm at a time. One-handed dead hangs improve grip strength and shoulder stability.

Dead hangs are a safe exercise for healthy, uninjured individuals. However, consult with your doctor about performing dead hangs if you have any muscle or joint injuries.

What are the best dumbbell back exercises?

The best dumbbell back exercises are exercises that make use of free weights to effectively strengthen the latissimus dorsi, shoulder, and upper arm muscles. The best five dumbbell back exercises are listed below.

Bent-over row: Bent-over rows are dumbbell back exercises for targeting the lats and rhomboids. Perform the bent-over row by standing with a bent knee and your hips hinged at a right angle. Hold a barbell towards the floor with your arms extended. Pull the weight towards your stomach by pulling your elbows back.
Reverse fly: Reverse flies are dumbbell back exercises for targeting the posterior deltoids and other muscles in the upper back. Bend over at the hips with your knees bent and hold dumbbells in front of you with arms bent at the elbows. Pull your arms backwards and expand the chest while externally rotating your shoulders to move the dumbbells up to shoulder level.
Upright row: The upright row is a dumbbell back exercise for hitting your traps and rhomboid muscles. Standing in an active standing position with a dumbbell in each of our hands in front of our pelvis. Move the dumbbells up your body by moving your elbows towards the ceiling until the dumbbells reach your chin.
Shrugs: Shrugs are a dumbbell back exercise for targeting your lats and rhomboids. Stand with a dumbbell in each hand positioned on either side of your body. Move the dumbbells upwards by moving your shoulders without moving your arms themselves.
Lat pullovers: Lat pullovers are a dumbbell back exercise for hitting your lat muscles. Start lying on your back on a bench with your feet planted on the ground and positioning a dumbbell behind your head. Move the dumbbell over your chest using a shoulder movement.

The benefit of using dumbbell exercises to strengthen the back is that dumbbells are free weights that test your muscle’s ability to control movement. Free weights work out a lot of tiny “stabilizing” muscles in addition to the main muscle groups, helping to improve your functional fitness. Dumbbells also allow you to isolate specific muscles more effectively than barbell exercises because you’re able to engage in more specific movements.

What are the best barbell back exercises?

The best barbell back exercises are those that promote functional strength across several muscle groups and effectively develop your back. The best two barbell back exercises are as follows.

Deadlift: Deadlifts are a barbell back exercise that works every part of your back. Begin with the loaded barbell on the floor in front of you, positioned directly over your feet. Move your knees forward and hinge at your hips until your shins touch the bar (they should have started 1 inch away from the barbell). Hold the bar with your hands at shoulder length apart and brace against the bar while activating your leg muscles. Pull the bar up your legs by extending your legs and unhinging at the hips until the bar is at waist height. You should keep your back relatively straight throughout the movement and focus on moving the weight with your leg muscles.
Barbell rows: Barbell rows are a barbell back exercise that promotes strength and size in the shoulders and lats. Perform a barbell row by getting in a “bent-over” position with your knees slightly bent and your hips at a 45-degree angle. Hold a barbell arm’s length away from your body. Then, pull the barbell towards your stomach by bringing our elbows behind your back. Repeat for reps.

The benefit of barbell back exercises is that barbell workouts lend themselves to compound muscle movements that strengthen several muscle groups at once. Barbell back exercises are therefore more efficient than other workouts that may seek to isolate specific muscles. You can build a comprehensive back routine with just 2-3 barbell movements.

What are the best rhomboid exercises?

The best rhomboid exercises are those that use functional movements to build strength and stability around the shoulders and spine. The rhomboid muscles are two muscles that connect your shoulder blades to your spine and help control the movement of your shoulder.

The best three rhomboid exercises are listed below.

Face pulls: Face pulls utilize the specific movement that most involves the rhomboid muscles. Perform face pulls with a resistance band or cable machine. Hold the cables or resistance band in your hands with the resistance attached at head height in an overhand position. Move your hands back while externally rotating your shoulders until your hands reach either side of your head.
Incline pull-ups: Incline pull-ups are a rhomboid exercise that targets the shoulders. Perform an incline pull-up at an exercise bar positioned at waist height. Hang from your hands with your feet resting on the floor and your body angled against the ground. Perform a pull-up to move your chest towards the bar.
Prone “Y” raises: Prone “Y” raises are a rhomboid exercise that needs no equipment whatsoever. Lie face-down on the ground with your arms extended above your head in an arch. Raise your hands off the ground and behind your head.

Rhomboid exercises strengthen your shoulder muscles and movement. There are two benefits of rhomboid exercises. Firstly, rhomboid exercises reduce back pain and improve your posture considerably. Secondly, building stronger rhomboids gives you a broader upper back.

What are the best cable back exercises?

The best cable back exercises are those that use a cable machine to promote effective back strength and target as many muscle groups as possible. The best four cable back exercises are listed below.

Cable rows: Cable rows are a cable back exercise for targeting the shoulders and lats at the same time. Perform a cable row by sitting in front of a cable machine with the cables set at torso height. Hold the cables in front of you with your arms extended. Pull the cables towards your stomach by moving your elbows back and then repeat for reps.
Cable lat pulldowns: Cable lat pulldowns are among the most effective cable back exercises for developing your lats. Perform a cable lat pulldown by sitting in front of the cable machine with the cables set to their highest position. Pull the bar down and towards your stomach.
Cable reverse fly: Cable reverse flyes are a cable back exercise for targeting your posterior deltoids. Sit at a cable machine with the cables attached at chest height with a cable in each hand. Pull your arms backward and expand the chest while externally rotating your shoulders to move the cables to shoulder level.
Cable face pulls: Cable face pulls are a cable back exercise for targeting the muscles of the upper back. Perform cable face pulls by positioning the weight of the cable machine at head height. Grasp both cables with your palms placed in. Pull the cable towards your forehead by moving your elbows back and contracting your upper back as much as possible. You should be externally rotating your shoulders while performing the movement. Return to the original position to complete a rep.

The benefit of cable back exercises is that they allow you to build a lot of complex exercises into your routine with just one piece of equipment. The cable machine allows you to perform a number of exercises focusing on external and internal shoulder rotation to open up your chest and shoulders.

What are the best horizontal pull exercises?

The best horizontal pull exercises are those that use a pulling motion to strengthen your back and shoulder muscles, offsetting some of the downsides of sitting in a chair all day. Horizontal pull exercises include various rowing movements. The best seven horizontal pull exercises are listed below.

Cable rows: Cable rows are a horizontal pull exercise that effectively targets the lats and upper back muscles using a cable machine. Sit in front of a cable machine with the cables attached at torso height. Pull the cables towards your stomach by moving your elbows backwards.
Bent-over dumbbell rows: Bent-over dumbbell rows are a horizontal pull exercise that relies on dumbbells to strengthen your back muscles. Stand with your knees roughly bent and your hips hinged at a 45-degree angle. Hold dumbbells at arm’s length in front of you. Pull the dumbbells towards your stomach by moving your elbows backward.
Bent-over barbell rows: Bent-over barbell rows are a variation on bent-over dumbbell rows that allows you to incorporate higher weights into your workout. Position yourself as if you were to complete dumbbell bent-over rows but use a weighted barbell instead. Use a deadlift movement to pull the barbell from the floor in order to avoid injury.
Single arm dumbbell rows: Single arm dumbbell rows are a rowing movement that allow you to isolate the muscles of one arm in order to correct any imbalances between your arms and back strength. Perform a similar movement as a bent-over row but with a dumbbell in one of your hands. You may want to use a weightlifting bench to support your weight with your other hand.
Single-arm kettlebell rows: Single-arm kettlebell rows are a variation on single-arm dumbbell rows that uses kettlebells instead, allowing for additional rotation during the pulling motion.
Chest-supported dumbbell rows: Chest-supported dumbbell rows help you effectively isolate the muscles of your back by limiting the involvement of your legs and shoulder muscles. Perform chest-supported dumbbell rows by lying face first on a weightlifting bench or incline bench and perform dumbbell rows as normal.
Inverted rows: Inverted rows are a bodyweight exercise that allows you to work the same muscles as dumbbell or cable rows. You need a waist-height pull-up bar or bench-press rack to perform this movement. Hang from the bar with your feet on the ground and your hands shoulder-width apart. Pull your body towards the bar with a rowing motion until your stomach touches the bar.

Horizontal pull exercises are important to include in your back routine because they strengthen the muscles that often get weaker as a product of the “bent-over” posture that comes with office work. Horizontal pull exercises not only strengthen your lats and back but also your arms and shoulders.

What are the best lateral pulldown machine workouts?

The best lateral pulldown machine workouts are those that help you strengthen your lateral muscles and increase the size of your back significantly using a lateral pulldown machine. The following are the best six lateral pulldown machine workouts.

Lat pulldown: A lat pulldown is one of the best lateral pulldown machine workouts because it effectively targets your latissimus dorsi muscles and grows your back size. Sit in front of the lat pulldown machine and hold the bar in an overhand grip. Lower the bar down and towards your stomach before returning to the original position.
Reverse close-grip lat pulldown: A reverse close-grip lat pulldown is one of the best lateral pulldown machine workouts because they not only effectively strengthen your lateral muscles but also trains your biceps. Hold a cable lat pulldown machine bar in an underhand grip and pull the bar down and back towards your stomach before returning to the starting position.
Straight arm pulldown: The straight arm pulldown is a lat pulldown variation that is able to more effectively isolate your lats by limiting bicep involvement. Perform the straight-arm pulldown by standing in front of a lat pulldown machine with your arms fully extended while gripping the bar and completing the pulldown movement.
Reverse grip tricep pulldown: The reverse grip tricep pulldown uses an underhand grip to work your triceps. Hold the pulldown bar at chest height in an underhand grip and pull the bar down by extending your arms.
Single-arm lat pulldown: The single-arm lat pulldown is a lat pulldown machine exercise that targets your rhomboids, deltoids, lats, and obliques in a compound movement. The use of a single arm helps you form a better mind-muscle connection. Sit perpendicular to the lat pulldown machine while gripping the single-arm attachment in your outward-facing hand. Perform a pulldown motion before switching sides.
Parallel grip pulldown: The parallel grip pulldown makes use of the parallel grip bar to target your lower lateral muscles. Sit facing the lat pulldown machine and perform a normal lat pulldown movement while using the parallel grip bar, which allows you to hold the pulldown bar with your palms facing inwards.

Lateral pulldown machine workouts are a great way to isolate the largest muscle in your back to increase the size of your back overall.

What are the best compound back exercises?

The best compound back exercises work many muscle groups at once through functional movements to build strength you can use. One of the big advantages of focusing on compound movements is that you do not heed a particularly long routine to hit all of the major muscles in the back. The following are the best three compound back exercises.

Deadlifts: Deadlifts are one of the best compound back exercises because they target just about every muscle in your body. Begin with the loaded barbell on the floor in front of you, positioned directly over your feet. Move your knees forward and hinge at your hips until your shins touch the bar (they should have started 1 inch away from the barbell). Hold the bar with your hands at shoulder length apart and brace against the bar while activating your leg muscles. Pull the bar up your legs by extending your legs and unhinging at the hips until the bar is at waist height. You should keep your back relatively straight throughout the movement and focus on moving the weight with your leg muscles.
Pull-ups: Pull-ups are among the best compound back exercises because they hit all of your upper back and shoulder muscles as well as your lats. You perform a pull-up by starting from a dead hang position with your weight supported by just your hands. Engage your shoulders by pulling your shoulders back and moving your head upwards while keeping your arms straight. Pull your body up by contracting your biceps and moving your elbows back until your chin clears the bar. Then, return to the starting position to complete a rep.
Bent-over dumbbell rows: Bent-over dumbbell rows are an excellent compound back exercise because they target your shoulders, upper back, and lats. Stand with your knees roughly bent and your hips hinged at a 45-degree angle. Hold dumbbells at arm’s length in front of you. Pull the dumbbells towards your stomach by moving your elbows backwards.
Rack pulls: Rack pulls are a deadlift variation that targets the upper body more and allows many lifters to move the greater weight. The movement is performed with the deadlift bar resting on a rack just below knee level. This elevated starting position cuts a lot of the leg movement out of the exercise and is more focused on the back and the rest of the upper body as a result.

The benefit of performing compound back exercises is that they strengthen your body in the way that it naturally moves. We don’t do things in the real world that isolate muscles. Rather, we use them together to move boxes and pull our body weight up. Compound exercises promote functional movement and can reduce pain as well as imbalances.

What are the best CrossFit back workouts?

CrossFit back workouts focus on strengthening your back muscles while improving your agility. The ethos of CrossFit is to combine different exercise styles including weightlifting, cardio, and balance exercises to build a more complete physique. The three best CrossFit back workouts are as follows.

Superman I-Y-T: Superman I-Y-T is a bodyweight CrossFit back workout that focuses on the muscles of the upper back.
Ring/TRX row: Ring/TRX Rows are among the best CrossFit Back workouts because they incorporate elements of balance and control as well as strength.
Renegade row: Renegade rows are an excellent CrossFit Back workout that focuses on both explosive power and strength.

The benefit of incorporating CrossFit back workouts into your exercise routine is that they build balance and stability as well as strength, giving you a complete set of physical abilities.

What is a trap bar deadlift?

A trap bar deadlift is a variation on the deadlift that uses a trap bar to allow you to keep your hands at your sides while performing the exercise. A trap bar deadlift targets all the same muscle groups as a typical deadlift but can help taller lifters keep their center of mass under their feet while performing the exercise. Taller lifters can sometimes struggle to get the bar past their knees without moving the weight forward. A trap bar avoids this issue by leaving plenty of space for your legs to rest.

What is a hex bar deadlift?

A hex bar deadlift is a variation on a deadlift that uses a hex bar – a hexagonal-shaped bar that has space that permits you to stand in the middle of the bar while lifting. A hex bar is a useful tool for lifters who are struggling with picking their butt up too quickly while performing the deadlift. It can be difficult for taller lifters to keep their center of mass between their feet while performing the deadlift and the hex bar helps avoid this imbalance by allowing you to position the weight further back.

How often should I train my back?

You should train your back 2-3 times a week. How often you should train your back depends on your fitness goals. Advanced lifters who are trying to improve their strength or muscle size will want to lift heavier weights and will need longer recovery times between sessions, so may only work their back once or twice a week. Less advanced lifters with the same goal can start with 2-3 sessions a week but should switch to fewer sessions once they are no longer able to increase the intensity of their workout each session.

The disadvantage of having too many sessions (referred to as “overtraining”) is that your muscles do not have enough time to repair before each session, so you make little progress. The more intense your training sessions, the more rest your body will need before you focus on the same muscles again.

Another alternative to one big back session a week is to split up your workout into several sessions that focus on different groups (sometimes called a “split”). The advantage of a split is that you can work more variety into your workout and can perform more sessions a week because each session focuses on a different set of muscles.

Can you train your back effectively at home?

Yes, you can train your back effectively from home. However, it is difficult to train your back properly from home without additional equipment like a pull-up bar and dumbbells. The following are the two best exercises you can perform at home.

Pull-ups: Pull-ups are one of the most effective home back exercises and can be performed on any bar that can safely hold your weight. Pull-ups work the lats as well as your posterior deltoids and upper back muscles.
Dumbbell rows: Dumbbell rows are an effective home back exercise that strengthens your “pulling muscles.” Dumbbell rows can be performed at home because dumbbells are an affordable at-home piece of gym equipment. Perform dumbbell rows by standing with bent knees and your hips hinged at a 45-degree angle. Hold a dumbbell in each hand and pull them towards your stomach by moving your elbows back behind your back.
Kettlebell swings: Kettlebell swings make use of another accessible piece of home exercise equipment to strengthen your posterior chain. Stand in an active stance with your feet and legs part while holding a kettlebell in both hands with your arms extended. Swing the kettlebell forwards and back between your legs to complete a rep.
Renegade row: The renegade row combines a push-up and rowing motion to maximize arm and back strength. Position your body in a plank with a dumbbell in each hand so that your weight is resting on the dumbbell. Pull one dumbbell towards your torso in a rowing motion while maintaining contact with the ground with the other dumbbell.

The back is one of the most difficult muscle groups to work without equipment. Commercial gyms have a lot of equipment designed to isolate different back muscles as much as possible.

What are the best back workouts for men?

The best back workouts for men are those that focus on building strength and size in the back muscles. There is no meaningful difference between the exercises that men and women should perform to improve the strength of their backs. Women can build muscle using exactly the same exercises as men. Rather, men and women tend to have different fitness goals. Men are generally looking to grow the size of their backs and get that coveted “V” shape. Whereas, women are generally more interested in definition rather than size – which really means just building a smaller amount of muscle than men. There is no such thing as “toning” a muscle. Becoming “toned” is just a process of building enough muscle to notice the definition but not so much that the additional muscle meaningfully increases your size.

The following are the best three back workouts for men.

Lat pull-downs: Lat pull-downs are a great back workout for men that can be performed on a pull-down machine or a cable machine and significantly increase the size of your lat muscles, thus contributing to the “V” shape. Sit down facing the lat pulldown machine and hold the bar in an overhand grip. Pull the bar down and across towards your stomach before returning to the original position to complete a rep.
Bent-over rows: Bent-over rows are an excellent back workout for men that increase the size of your upper back and work the lat muscles at the same time. Perform bent-over rows by getting in a “bent-over” position with your knees slightly bent and your hips hinged at a 45-degree angle. Hold a dumbbell extended in one arm towards the floor. Move the dumbbell back towards your stomach by pulling your elbows back. Perform for reps then switch hands.
Shrugs: Shrugs are a great back workout for men because they increase the size of your upper back and neck considerably. Shrugs are performed by holding a dumbbell in each hand with your arms resting at your side. Perform a shrugging motion which involves raising your shoulders and the dumbbell without bending at the elbows. Repeat for reps.

What are the best back workouts for women?

The best back workouts for women are those that target balance, stability and definition. There are no exercises specifically for men or women. Rather, men and women tend to have different training priorities. The best back workouts for women will grow the small muscles of the upper back to promote definition but will avoid working the lats and traps too much to maintain a slender look. The following are the best three back exercises for women.

Face pulls: Face pulls are among the best back workouts for women because they build definition in the small muscles of the upper back. Perform face pulls with a resistance band or cable machine. Hold the cables or resistance band in your hands with the resistance attached at head height in an overhand position. Move your hands back while externally rotating your shoulders until your hands reach either side of your head.
Ring/TRX Row: Ring/TRX Rows are one of the best back workouts for women because they promote stability and balance rather than size. Hold the rings in your hands and secure them at chest height. Step forward on your heels and drop backwards until you’re in a reverse pull-up position (like an inverted plank with your back towards the ground). Pull your body upwards by pulling your elbows backwards until your chest reaches the level of the rings. Return to the original position to complete a rep.
Prone “Y” raises: Prone “Y” raises are one of the best back exercises for women because they promote definition in your back without significantly increasing your size. Lie face-down on the ground with your arms extended above your head in an arch. Raise your hands off the ground and behind your head.