Best Compound Back Exercises for a Full Back Workout

Picture: Most effective back workout also much sweating

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A big, strong back allows you to go farther with speed. The back muscles help you twist your torso, pull your arms overhead and lower, and most importantly, stabilize your spine. When you train these important muscles, you generally become more efficient at pulling and twisting. Additionally, a wider and stronger back will help you deadlift and bench press more efficiently.

best back exercises for mass

Picture: Bent Over Row

We'll round up some of the best back exercises you can choose from, and you'll learn more about why back training is important and how to incorporate these moves into your workout regimen.

Best back exercise
Deadlift
pull up
Row down
Chest support row
One arm dumbbell row
inverted
TRX suspension row
Brochures are foldable
Neutral grip pulldown
Seated Cable Rows (for lats)
Seated cable row (for upper back)
Wire clamped glass
Wire Rope Jumper
mine row
carried by the farmer
Towel pull up
Pull straight arms down
cylinder row
pending queue
Noodle Pool
Seal row
row of grass
Back hyperextension
back exercises gym

Picture: Lat Pull Down

Deadlift

Deadlifts are one of the best compound exercises you can do to increase your back strength and muscle mass (as well as your glutes and hamstrings). This can be done using moderate to heavy loads, and can often be trained at higher volumes and loads, ultimately providing a training stimulus.

Although the back muscles do not directly affect the range of motion of the deadlift, their involvement is important to protect the spine and maintain the load necessary for growth.

It activates your back as well as your hamstrings, glutes and glutes.

You can deadlift with a lot of weight (when you're strong enough) for big gains in strength.

This can be done with high loads or training volumes that help build upper and lower body muscles and strength.

Stand in front of a weighted barbell with feet shoulder-width apart, hips back and back flat. Knees should be slightly bent to grip the bar, slightly wider than shoulder width. Keeping your back flat and chest up, tighten your back muscles and straighten your arms as you load tension. With everything locked, aggressively push your feet into the floor while pulling your chest and shoulders to lift the bar toward your hips.

Don't assume that the pull-up is less effective than the other movements on this list because it's a bodyweight exercise. Pulling your weight creates a layer of instability that recruits your core muscles for stability.

Plus, if you're heavy, you'll still be carrying a lot of weight. Finally, it's always good if you need some equipment for a good workout.

All you need is a pull-up bar that you can buy for your home gym or find at the park.

Stabilizing your weight will recruit your core muscles.

Your muscles still react to the relatively heavy load on your own body.

How to do pull ups

Assume an overhead grip on the bar, slightly wider than shoulder width. Relax your arms, raise your shoulders to your ears, and contract your core and upper back as you begin the pull-up. Pull your chin to bar level or above, keeping your shoulders away from your ears.

Bent-over rowing offers many workout variations. If you have access to kettlebells and dumbbells, you can row or deadlift with traditional barbell variations.

By tilting your hips to lower your abdominal weight, you can engage your entire posterior chain from hamstrings to traps.

You can use a variety of equipment like kettlebells, dumbbells, and even a cable pull to effectively perform a lean-over row.

You can overload your muscles more efficiently because you can move a lot of weight in the bent-over rowing position.

Prepare for your deadlift by standing in front of a weighted bar with your feet shoulder-width apart. Extend your hips until your torso is almost parallel to the floor. Hold the bar with a slightly wider grip than your normal deadlift grip. Lean back so your weight is on your heels and align the bar, directing the pull through your elbows until it touches your belly button.

best lower back exercises

Picture: Bodybuilder showing his back

best back exercises for women

Picture: Lat pull down

best back exercises reddit

Picture: Best back workout

15 of the Best Back Moves for Building Muscle

Kettlebell Swings
Barbell Deadlift
Barbell Bent-over Row
Pull-up
Dumbbell Single-arm Row
Chest-supported Dumbbell Row
Inverted Row
Lat Pulldown
Single-arm T-bar Rows
Farmer's Walk
Renegade Row
Superman
TRX Low Row
Med Ball Wood Chop
Good Mornings

best back exercises for men

Picture: Bent over row

There's a reason we don't shoot men's health cover stars from behind. Because we know that men who choose want to see abs and arms, chests and bold shoulders, not back muscles. But trust us, when it comes to exercise, you should focus on your back just like any other muscle group.

All lifts have many benefits for training your back, from preventing injury to helping you pull more weight to develop the desired V shape. In fact, a study published in the Journal of Strength and Conditioning Research found that 16 weeks of back exercise was enough to eliminate the discomfort experienced by 30 men who had chronic back pain for about two years.

The benefits of training your back speak for themselves, so we've put together this guide to the best back exercises. These are 15 lifts without a back workout. Time to get back to training.

Training facility behind you

There are countless reasons to train your traps, lats, and more. We'll be talking to you Ben West and Jordan Zammit Tabona, co-founders of London gym 360 Athletic.

Back exercises will: Correct your posture

If you spend most of your week -- and your life -- hunched over your desk and typing away at your keyboard, your posture has suffered a bit over the weeks, months and years you've been on the job. "This creates poor posture and muscle imbalances that can lead to rounded shoulders and an upper back," says Zammit Tabona. A back exercise, with your arms down, will help correct your posture and get rid of your desk-bound "hunks."

Back exercises will: Reduce the risk of injury

For the average Joe, life often looks like long periods of sitting — commuting, work, late-night couch-watching — often combined with high-intensity workouts that take you from zero to 100 minutes, then back in at 45 minutes. Come and find out why we are hurt. "In addition to helping your posture, back exercises can help reduce pain and risk of injury, help you focus better and be more productive," West adds.