7 Best Back Exercises For Building Muscle

Increasing the size of the back can be a daunting, difficult, and long path. However, some exercises can help you more than others. Here are 7 of the best back exercises for building muscle according to a bodybuilder.

Ryan Humiston has one of the fastest-growing fitness channels on YouTube and he has dropped a new video title “best back exercises ranked.” In less than 6 minutes he delivers 7 back exercises that you probably never tried, or even heard of, along with his customary set of insults mixed with comedy.

Some of these exercises are probably new to you, so we suggest you pay attention to the entire video Ryan Huminston has uploaded. Although he does not specify rep range, he does say that high reps are ineffective if you are looking to gain size on your back.

So the rule of thumb is: go heavy enough that you can perform somewhere between 8-12 reps without compromising form and technique. This rep range is acceptable by most fitness coaches to be enough to stimulate growth and muscle damage on your body, provided you are lifting heavy enough.

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Watch 7 Best Back Exercises for Building Muscle

Best Back Exercises for Building Muscles

Make sure you watch the video above because Ryan Huminston explains different ways to hit your lats depending on the exercise. There are specific ways he chooses to stand, for example, to maximise gains.

1. Plate loaded pull-up machine

This machine is really difficult to come by in most gyms, so Ryan came up with a modification in which you can use a barbell and a bench to mimic the same movement.

2. Dumbbell rows

Make sure you are flaring those elbows out and keeping them high.

3. Cable seated cable row

4. V-bar pull-up

This exercise is extremely difficult due to the grip and strength your back needs to have to be able to pull your body up using only the v-bar. If it is too difficult, you can do negatives, in which you jump up and lower your body as slow as possible, then jump up again.

5. V-bar pull downs

6. Standing hyperextensions

7. Deadlifts

Deadlifts are widely acclaimed for their effectiveness in building back strength due to the comprehensive engagement of multiple muscle groups throughout the body, particularly those in the back. When performing a deadlift, the entire posterior chain, which includes the lower back muscles (erector spinae), middle and upper back muscles (rhomboids and trapezius), and the latissimus dorsi, is activated. This exercise not only strengthens these muscles but also improves overall stability and posture. Additionally, the intrinsic involvement of the core and the synergistic muscle action during a deadlift enhances muscular coordination and functional strength, which is beneficial for both everyday movements and athletic performance.

Deadlifts also contribute significantly to spinal stability and health when performed with the correct technique. The loading and unloading phases of the deadlift train the back muscles to support the spine under load, which is crucial for injury prevention and physical resilience. This makes deadlifts a fundamental exercise for developing a strong, durable back.

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