15 BEST Back Exercises For Growth (And How To Use Them)
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- เผยแพร่เมื่อ 4 ธ.ค. 2021
- If you want to build a bigger, wider, thicker, and more balanced back, then there are 4 main regions your back exercises need to target. I’ll show you the best back exercises for each of these regions and then show you how to implement them during your next back workout (at the gym or even at home) for the best results. By the end, you’ll have a personalized back workout routine that you can start right away for maximum mass.
Let’s talk about the most common mistakes people make when trying to build a bigger back. First mistake. Most people think of the “back” as one muscle, and will aimlessly put together a back workout without giving much thought as to what each exercise targets. The second mistake people make is neglecting the “hidden” muscles that play an important role in keeping your shoulders healthy and posture upright. The last mistake has to do with your workout programming, where you often fail to develop the back in a well-rounded manner.
We’re going to solve each problem by equipping you with the best back exercises and then show you how to properly use them. Let’s start with the upper back, which is best worked where the elbows pull at roughly a 45 to 60 degree angle away from the torso.
First up of the upper back exercises, the barbell row. Second, seated rows. The next exercise, the Meadow’s Row, is a great way to help prevent imbalances by working one side of the back at a time. This next exercise, the chest-supported dumbbell rows, is one of my personal favorites because it takes the need for stability out of the equation. Set your bench at a lower angle to about 30 degrees. Now we’ll get into vertical pulling movements like the pull-up. You’ll want to keep your elbows angled out to the sides by using an overhand grip slightly wider than shoulder-width. The last exercise, the lat pulldown, will biomechanically favor the upper back muscles more than it will the lats.
The lats are responsible for adding more width to the back. The lats are best targeted during exercises where the elbows can pull as close to the torso as possible. The next 5 exercises are your best bet for growing a wider back during your workout at the gym. The first is the lat-focused barbell row. Next up, we have the lats-focused seated row. Then, back to one of my personal favorites, the chest-supported row. Fourth exercise: similar to the meadows row for the upper back, to prevent imbalances from developing we can do single dumbbell lat rows. Our last exercise will be a pulldown (the one-arm lat pulldown), but one that actually targets the lats.
Alright so we’ve covered the big muscles and their respective exercises you should do during your back workout for mass (both thickness and width). Now we need to balance this out by working the lower traps by matching our arm angle to a 90 to 120 degree angle. First, the prone Y raise. Another great exercise is the standing cable Y-raise to provide constant tension throughout each rep.
And now, the last area, the lower back. These muscles are already highly activated whenever we do compound lifts like rows, squats, and deadlifts. Still, isolation work for the lower back can be beneficial if you don’t do many of these lifts or if your lower back seems to be a weak link limiting your strength in these compound lifts. Back extensions will be our isolation move of choice.
Now is the most important part; putting together everything you’ve learned into a balanced back routine that works for you. Here’s what I’d recommend: pick two exercises from the upper back category, two from the lats category, and 1 exercise from the lower traps category. Depending on your existing lower back training volume, you can choose to add in some back extensions as well.
Sample Gym Routine:
Upper Back:
Exercise 1: Upper Back Focused Barbell Rows
Exercise 2: Lat Pulldowns
Lats:
Exercise 1: Chest Supported Dumbbell Lat Rows
Exercise 2: One-arm Cable Lat Pulldown
Lower Traps:
Exercise 1: Standing Cable Y-raise
Sample Dumbbells Routine:
Upper back
Exercise 1: Chest-Supported Dumbbell Upper Back Rows
Exercise 2: Overhand Grip Pull ups
Lats
Exercise 1: Single Arm Dumbbell Lat Rows
Exercise 2: Chest Supported Dumbbell Lat Rows
Lower Traps:
Exercise 1: Prone Y-raise
Hopefully, you were able to see that there’s a lot of thought that goes into picking the right exercises, plus putting them together properly. Within my Built With Science programs, I take care of all the guesswork for you by showing you exactly how to train and eat week after week based on your specific goal. To start today just take my free 30 second quiz and I’ll let you know which of my step by step programs will best help you transform your body:
builtwithscience.com/your-pot...
Subscribe to my channel here:
th-cam.com/users/jeremyethier...
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What's your favorite back exercise? Comment below 👇! Hope you enjoyed this one! You can give the article a read as well at builtwithscience.com/the-best-back-exercises/ which breaks everything down for you. Let me know what muscle group you'd like me to cover next and I'll get on it! Cheers!
Arms plz
2 arm dumbell rows
Legs
Yo jeremy, ive been doing machine squats for some time and I want to know at what weight I should go to barbell squats to strengthen my stabilizers. Im at 630 pounds rn and I wish to slowly transition.
How do I build a better cardiovascular system?
I'm a 67 year old novice that has been lifting for about a year, and this is easily one of the very best videos out of the 100's that I've watched. This is great knowledge for an intermediate or novice and I will be watching it a couple more times---Thank you for the great content!
How's the journey going?
Heartattack
@@abdulrahmanzuhaib5885 💀
UPPER BACK :
1:45 Barbell Row
2:15 Seated Row
2:35 Meadows Row
3:02 Chest supported Dumbbell Rows
3:34 Overhand Grip Pull ups
3:48 Lats pull down
LATS :
4:28 narrow Grip Barbell Row
4:50 Seated Row lats focused
5:19 Chest supported Dumbbell Lats Rows
5:30 Dumbbell Lats Rows
5:43 One-arm lats pull down
LOWER TRAPS :
6:35 Prone y Raise
7:03 Standing Cable Y-Raise
LOWER BACK :
7:52 Back Extensions
We're all gonna make it brah :)
Thanks bro!
Zyzz is watching over us
Inshallah brother
What if I have hunch back 😭 will barbell row improve it along with adding mass 😭
@@user-yl5qg2ij1q No lifting weights can't help you Jeremy has a video about hunch back search for it
Yes please! Cover all the muscles in the next videos just like in this one. I started exercising shoulders different, based on one of your videos and man, I feel a huge difference in the areas targeted as well as the results. All about the degrees and technique. So much value in these videos, thank you.
Yes please go for it
Defiantly please go for it
Right about to hit back and Biceps day in 15 mins and I get this notification. 🔥 🔥
And now you will again change your workout🏋🚴💪
Have a good one brotha! Put some of these exercises to use!
@@JeremyEthier please do one on bfr training and fat grips programming for size
@@JeremyEthier hi how do i gain 2 more inches arm i would like to gain 18 inches i am 5 10 with 16.7 inches mind telling me how to push the 2 inches
@@JeremyEthier make on every type of muscle i.e bicep tricep sometimes i do excercise of same part of muscle multiple times
Jeremy always providing the level of DETAIL we need 👌
@@WulanDari-uv8bg da faq
You don't need details just train!!
Yes he dose
true
I love how detailed you are with your visual representations, helps so much. Thanks for all your help
I swear the god, this guy deserves a lot more followers. I watched tons of videos about each muscles and these are my favorite. You tell every single mistake, every exercise possible and you don't just tell us 2 or 3 for each muscle group like upper back you tell us more so we can choose, AND you also tell us a routine and it's dumbells only version. Plus just for extra the animations for the muscles and everything is just perfect. Great video man keep it up.
GREAT TIPS & EXERCISES! Having a strong back is extremely important!
Great video. I would love to see all groups covered in this way, especially with the graphics you provided. I take screen caps and bring them to the gym with me. I struggle most with legs, that would be my vote for the next one. Thanks again for all of your information!
Yes more videos like this please! You just answered all my back workout questions thanks Jeremy! I was getting tired of all the insta models trying to teach me how to do lat rows. Now I know the right way and what makes sense!
I had the same back workouts question.!
The quality of these videos is absolutely AMAZING, and I'm not only talking about the videomaking itself but also about the quality of the information, how it is collected, organised and displayed.
you're doing more than a great job. Thank you for these videos!
Ive seen a lot of videos explaining back workouts but i have never seen something that actually helps you grow not only your muscles but your knowledge and mind to muscle connection as well. Your videos have helped me a lot and here is another great video! Thank you for helping me out!
I struggle with a lot of back exercises due to a bad shoulder. Its nice to learning several options to try. Thanks for the video man!
same here. rows are so difficult for me and require a lot of focus
Definitely take the time and exersise to heal. Ligaments and tendon take 11 month to heal i hear
Take care
In bench press does your shoulder hurts?
@@Harsh-gf4vx Mine does hurt in bench press as well. I can't go past more than 20kg on both sides, i feel powerloss in the right shoulder. Nor can i do heavier shoulder exercises. Sucks very much to look like a stuck weakling in the gym.
So I just keep losing motivation to go to the gym anymore because I don't progress. Then my form and muscles deteriorate. Then I come back again to the gym, and reach the upper boundary again, the impassable barrier
@@shomiiii96 have you tried using resistance band exercises? try look into athleanx' shoulder pain video.
thank you for all the information! ill implement then on my back day, after the deadlift set ,of course.
i'm really enjoying your channel. full of tips and ideas,easy to understand an implement.thanks!!!
Love this Series Jeremy!! Definitely much needed after being away from the gym for so long
I’ve learnt so much knowledge from your videos, and I applied what I learned when I go to the gym and workout. Really appreciate it man. Keep up with the good stuff.Btw,the video’s quality is amazing as well.
I love these videos. I’m not completely off-base with many of these exercises but it’s so great to learn/be reminded of all the little nuances of each. Keep it up Jeremy!
For how long have you been working out?
This is your best video ever and the most informative body building video i have ever seen, much love
Please do shoulders next 🙏🏻
This is such a good and informative video. I would love a series with these video layouts, as other channels tend to go too much in-depth (short and conscience is the best). Great work!
Yes, please! I suggest covering the upper body down to the lower body in that sequence. I will surely apply these exercises in the gym once the situation gets better. As always, thank you!
damn jeremy you hit 4m,congrats🔥
time flies,i.remember when you were 100k a few years back
dedication fellas👌
Thanks my man! I appreciate the continued support!
@@JeremyEthier you really make it easy to understand. Please continue this series, and can you create a series on common mistakes and injury prevention for muscle groups while lifting weights?
Good for growing muscle mass but also for rehabing upper back and shoulder pain. Great edit as always!
Incredible video with lots of great information! Please make this into a series!
Thank you so much Jeremy!
One of the best workout related videos I have ever seen! You gave us just the right amount of details and straight to the thing. And its really refreshing to get so many exercice options to choose from for each muscle group!
That is how you grow your back
💪💯
Shoulders next! Awesome video!
I would like you to post the same series about all muscle groups these is so informative and can help the beginner's. Glad to have people like you in this community
This video is awesome! I’m looking forward to the next video
And im going to say it again, this is a phenomenal video, keep up the good work and the good videos.
Best informative back video I've seen
Great video! Will be implementing the split twice weekly routine into my workout. I do have lower-back issues, therefore i believe this is the best choice. More videos on all the other muscle groups. I’m 63 but I find your videos the most helpful and informative!!
Great video ! Everything i needed
Jeremy, you’re such a gem, the information you share is so valuable! Thank you for doing what you’re doing!!
True 💯
No words for this much effort and explanation !! Great to have Jeremy in our lives to guide us through conscious fitness. Next video would be LEG muscles. Many appreciations from Europe , Turkey !!
Agreed 💯
I absolutely love you anytime I come to youtube to look at workout videos I always use your advice.
Just what I was looking for. Thanks man
A lot of useful information put together. Would love a series on this to train all parts!
He definitely has to do a series about this 🔥
@@johannes01 most definitely bro 💯
I literally woke up this morning to train back and 10 mins later I saw this video posted. Jeremy…. You the best bro! And thank you. More info gathered and will be used today!
Ditto.
YES!!! Would love to see a series made out of videos like this one!
Great info. Thank you!
THIS is how educational videos should be done! Well done Jeremy! I honestly would everything covered in this manner!
Yep, the value he provides is awesome 💪💯
I totally agree with what you said
As a college freshman who's trying to get into fitness, I just want to say thank you so much for your content. I think one of your main selling points is the routines you recommend at the end of your videos. Sometimes I feel like it's hard for people to figure out how to implement an exercise they just watched on TH-cam, and I don't see a lot of other fitness channels give people a routine to start with. I am so grateful for you and please don't stop making videos!
Yess he really is a good guide 💪
Im going back to school so o can be fitness trainer
Awesome. Love the info.
Thanks bro! Loved the video!
This is a great video. Where does face pull fit into this?
Such quality content! I’ve been using your videos in the gym for several years now. I’d love to see all the muscle groups covered as well and Legs would be my vote for next video. Cheers
Yess he has to make more videos like this!
Actually the best fitness channel on youtube. Always informative and you show the best exercises! Thanks Jeremy!
Hello Jeremy, please cover the shoulder muscle group for the next video please..👏👍😃
The level of detail you put in this video is just amazing and this is a great video idea and i think you should do this with the whole body (arms, legs, chest, abs, and everything else i forgot to mention), im sure everyone else will agree with me
Thanks man. This is awesome!!!
Absolutely love this video. Please do more videos like this! All of the muscle groups!
Make a video like this for bigger arms... 💪🏻
3:01 Chest Supported Dumbbell Rows
5:19 Chest Supported Dumbbell Lat Rows
5:30 Dumbbell Lat Rows
6:30 Prone Y Raise
Great tips! Thank you!
Thank you Jeremy! Very educational!
Never liked pull ups or wide lat pulldowns for lats, always hit my upper back more. As you said, lats fire better when elbows pass close to the sides, like a chin up or seated row with elbows in.
Can you please do for Shoulder Chest, bicep ,triecp and thighs
dude i've been watching your videos for a year now i think and acc to me this is one of the best videos yet, thanks a lot!
Great video man . Thank you!
Two points:
First in which category would you place Deadlift?
Second will upper back training help against scapula winging or is strengthening the Serratus anterior the only solution?
Deadlift isn't in an "upper" back or "lower" back category. It's mainly leg drive, and hinge with the hips.
I would recommend RDL in your backday, an Focus your Quads on your Leg day. One Side Tip - do calvs on your Chest day, helped me a Lot to Develop them, you can do them between Sets.
Training the serratus is by far your best Option to bring Back your sholder Blade towards your torso.
1:29 what those scratches from ? 😏
They're stretch marks.
Such great content here. Thank you.
Quality of this video is insane, thank you
Love your videos!!
Thnxx mann this gonna help a lot !! 🔥
Nice detailed video. Thank you.
So excellent! Took a lot of work out of trying to decipher what exercises work for the different parts of the back. Thanks so much
Man, You are so awesome....covered all points where I lacked behind...
Great advice. Thank you 😊
Great video. Do more like this. Thanks!
i really needed that video! Thank you so much!!! A chest video would be awesome!!!
Thank you so much Jeremy you are the best, next video I want leg exercises
This was extremely helpful as always THANK YOU ! Love your channel
Wow, this helped A LOT!!
This is one of the best videos I have seen. 👍
All of them. Allll of them. These are so good 👌🏿
Love this, please make it a series!
Really enjoying these videos. Thanks Jeremy
Thanks a lot. I think this is one of the best, clearest, most evidence based workout channel out there.
Very informative, I’m learning so much 💪🏼👊🏼🙌🏻 thanks 🙏🏻
You are an inspiration my dude and a great teacher. Love all your vids - getting into the gym thanks to you! Started with fixing posture
I'd definitely love you to cover every other part . Thank you very much !
Excellent Vid, my friend!
Thank you, very much!!
God Bless.
Right in the nick of time! I need this.
Of all the youtube videos and fitness personality, Mr Ethier is by far the most systematic and well researched entity. Plus, the videos are well edited and easy to watch. subscribed
Jeremy is by far the most generous, knowledgeable, and scientific of all the trainers. I really appreciate this video, I feel like I can honestly tackle my back confidentially.
Do all of them Jeremy! Thank you so much Jeremy, I heavily use your programs on my workouts!
This kid is a god. Been subbed for years and absolutely love the science based routines and advice. Thanks Jeremy.
Great job Jeremy, keep going! My muscles will grow with all this info
Amaiznggggg , keep 'em upp . Traps and triceps needed
not sure how many times I have watched this video. ❤❤love the content
Excellent tips with illustrations.
Thank you for showing how to implement. Really helps with planning workouts.
Very very informative and helpful channel!! Best education channel ever! 👍
Great guide, keep it coming!
Great video, very well explained, thanks a lot Jeremy👍
Very thought provoking and informative, thank you..
Awesome video, great detail as always.
Such an excellent video, possibly the most in depth back video I've ever seen! Id love to seen one of these on legs or Chest next! Keep up the good work!
So much value here 💯🔥