PhD in Integrative And Functional Medicine | Swolverine Medical Review Board
Dr. Karmen is a clinical nutritionist, researcher, and educator specializing in hormonal health and functional nutrition for women in the prenatal, postpartum, and reproductive stages. With over a decade of experience in clinical and academic settings, she integrates evidence-based science with patient-centered care to help women achieve optimal hormonal balance and lifelong wellness.
A well-developed back is the foundation of a strong, athletic physique. Not only does back training enhance your posture, pulling strength, and core stability, but it also supports nearly every other compound lift — from deadlifts and squats to presses and Olympic lifts. Whether your goal is to build width for a powerful V-taper or improve muscular thickness and definition, including the right exercises in your training split is essential.
In this guide, we’ll break down the best back exercises to target all regions of your posterior chain — including the lats, traps, rhomboids, and spinal erectors — with variations for strength, hypertrophy, and athletic performance. You'll learn what makes each movement effective, how to do them with proper form, and how to program them for maximum results.
Ready to level up your back training? Let’s get started.
Back Muscles Anatomy
The muscles of the back fall into three categories: superficial, intermediate, and deep (intrinsic) muscles. Here are the primary muscles targeted in a back and biceps workout:
Trapezius (Traps)
A large triangular muscle that spans the upper back and neck, the traps assist in scapular elevation, depression, and retraction. They're heavily engaged during shrugs, rows, and deadlifts. Source: Gray’s Anatomy, Standring
Latissimus Dorsi (Lats)
The lats are fan-shaped muscles that contribute to a strong, V-tapered back. Exercises like pulldowns, pull-ups, and bent-over rows heavily activate this region. Source: Lehmkuhl et al., JSCR
Levator Scapulae
This muscle runs from the upper cervical spine to the scapula and is involved in scapular elevation and neck movement. It's a secondary stabilizer during pulling motions. Source: Moore et al., Clinically Oriented Anatomy
Rhomboids (Major and Minor)
These deep muscles retract and stabilize the scapula during rows and pulldowns. They are key to maintaining posture and developing upper-back thickness. Source: Bogduk, Clinical Anatomy of the Spine
Benefits of Back Day
Training your back is essential not just for physique development but also for performance, posture, and long-term joint health. A strong back supports nearly every movement pattern — especially pulling and bracing — and enhances muscular balance throughout the body.
1. Improved Posture and Spinal Support
A well-developed back strengthens the spinal erectors, trapezius, and rhomboids, which help maintain upright posture and prevent forward shoulder rounding.
“Targeted strengthening of the posterior chain improves postural alignment, reduces musculoskeletal imbalances, and decreases risk of lower back pain.” — Wirth et al., European Spine Journal
2. Increased Pulling Strength
Back day improves your performance in compound movements like deadlifts, pull-ups, and rows — which rely heavily on the latissimus dorsi, trapezius, and biceps.
Most lifters tend to overemphasize pressing movements (chest, shoulders), leading to imbalances. Training back directly counters this imbalance, promoting joint stability and healthier shoulders.
Back exercises often engage the core and hip extensors as stabilizers, making them highly functional. A strong posterior chain enhances performance in sports and daily movement.
“Posterior chain development correlates with improvements in sprint speed, jumping mechanics, and trunk stability in athletes.” — Swinton et al., Sports Medicine
Example Training Splits That Include Back
Here are three effective training splits that incorporate back exercises strategically throughout the week.
Push–Pull–Legs (PPL)
Day 1: Push (Chest, Shoulders, Triceps)
Day 2: Pull (Back, Biceps)
Day 3: Legs
Day 4: Repeat or rest
Why it works: Back and biceps are trained together using compound and isolation exercises, which complements pulling mechanics and minimizes warm-up time.
Upper–Lower Split
Day 1: Upper (Back, Chest, Shoulders, Arms)
Day 2: Lower (Glutes, Hamstrings, Quads, Calves)
Day 3: Rest or repeat
Why it works: This split increases training frequency and allows for horizontal and vertical pulling variations across the week.
Traditional Body Part Split
Day 1: Chest
Day 2: Back
Day 3: Shoulders
Day 4: Arms
Day 5: Legs
Why it works: Maximizes focus and volume on back day, allowing for full recovery and isolation of different back regions (e.g., lats, traps, spinal erectors, rhomboids).
5 Best Back Exercises And Workout
Back day is my favorite workout day. You can almost feel the gains when you’re pulling heavy weight and contracting your muscles. These back exercises, will be performed with a 2-2-1 tempo, meaning that you’ll perform each rep consistently, with slow concentric movement and a slight hold on each rep.
Building more muscle mass, tone, and burning body fat, is focused on workout volume, therefore reps will range between 16-10 reps and four sets per movement. Modify and adjust weights to be consistent with rep counts, with a linear progression, increasing weight over time known as progressive overload. If you can’t hit the recommended reps, lower the weight. If it’s too easy, raise the weight. It’s that simple. Rest intervals between sets are 30 seconds.
1. Pendlay Row
How to Do the Dumbbell Pendlay Row: Explosive Power for a Thicker, Stronger Back
The Dumbbell Pendlay Row is a variation of the traditional bent-over row that emphasizes explosive pulling from a dead stop on each rep. Unlike standard rows where the weight stays suspended, the Pendlay Row starts from the floor, forcing you to generate force from a static position — improving strength, control, and power in your lats, traps, rhomboids, and posterior chain.
Using dumbbells increases the range of motion, encourages unilateral development, and adds a core stability demand — making this version incredibly effective for improving symmetry, control, and muscle recruitment.
How to Perform the Dumbbell Pendlay Row
Equipment Needed:
Two dumbbells (moderate to heavy)
Flat, open floor or platform
Step-by-Step Instructions
Set Your Stance
Place two dumbbells on the floor, spaced shoulder-width apart.
Stand with your feet hip-width apart and dumbbells beneath your shoulders.
Hinge Into Position
Bend your knees slightly and hinge at the hips to bring your torso parallel to the ground.
Keep your back flat, chest facing down, and core engaged.
Grip and Brace
Grab both dumbbells with a neutral grip (palms facing in).
Set your shoulders by retracting and depressing your scapulae.
Explosive Pull
Row the dumbbells explosively off the ground, driving your elbows back and up, aiming to bring the weights to your ribs or just below your chest.
Reset on the Floor
Lower the dumbbells under control and fully reset on the ground before initiating the next rep.
Starting each rep from the floor eliminates momentum, requiring pure muscular force to lift the weight — improving starting strength and control.
“Pendlay-style rows train power and acceleration from a dead stop, mimicking the first pull in Olympic lifting and improving posterior chain recruitment.” — Comfort et al., Journal of Strength and Conditioning Research
2. Targets Full Upper Back
This variation places massive demand on the mid and upper back, especially the rhomboids and lower traps — essential for posture, scapular control, and pulling strength.
3. Improves Postural Strength
By keeping your torso parallel to the ground with a flat back, the movement reinforces proper hinging posture and strengthens the spinal stabilizers — making it highly functional for deadlift and clean performance.
4. Enhances Unilateral Control and Symmetry
Using dumbbells forces each side of the body to work independently, helping correct muscular imbalances and encouraging greater core activation than barbell versions.
Programming Tips
For Strength & Power
4–5 sets of 4–6 reps
Heavier dumbbells, longer rest (90–120 sec)
Focus on explosive concentric, controlled eccentric
For Muscle Growth
3–4 sets of 8–10 reps
Emphasize tempo: fast up, slow down (2–3 sec)
Pair with lat pulldowns or wide-grip rows for back hypertrophy
For Conditioning or Functional Work
3 rounds:
8 Dumbbell Pendlay Rows
10 Dumbbell Cleans
15 Kettlebell Swings
Rest 1 minute between rounds
Common Mistakes to Avoid
Not resetting on the floor → This removes the "dead stop" nature of the lift. Touch-and-go reduces power training benefits.
Rounding your back → Keep your spine flat and core braced to avoid excessive strain on your lower back.
Yanking with momentum → Generate power through controlled acceleration, not swinging.
Torso too upright → This turns the movement into a hybrid row. Keep your torso as parallel to the ground as possible.
Final Takeaway
The Dumbbell Pendlay Row is an explosive, full-back exercise that improves pulling power, upper-body thickness, and postural strength. It offers unique advantages over standard bent-over rows by forcing strict form, starting strength, and unilateral control — all with minimal equipment.
Want to enhance your pulling strength and recovery?
How to Do the Wide-Grip Seated Row: Build a Stronger, Wider Back with Proper Form
The wide-grip seated row is a variation of the traditional cable row that emphasizes the upper back, particularly the rear delts, trapezius, and rhomboids, while still hitting the lats and arms. By using a wider grip and horizontal pulling motion, this movement builds back thickness and width, improves postural strength, and enhances overall upper-body development.
Whether you're working to improve your rowing mechanics, strengthen your scapular retractors, or add mass to your back, the wide-grip seated row is a highly effective tool in your training arsenal.
How to Perform the Wide-Grip Seated Cable Row
Equipment Needed:
Seated cable row machine
Straight or wide-grip row attachment (angled or parallel grip)
Step-by-Step Instructions
Set Up the Machine
Sit on the bench or platform with your feet firmly planted on the foot pads and your knees slightly bent.
Grab the wide-grip handle with a pronated (overhand) grip, wider than shoulder width.
Sit tall and slide your hips back until your arms are fully extended and the weight stack is lifted slightly off the rest.
Engage Your Core and Set Your Posture
Keep your chest lifted, shoulders down and back, and spine in a neutral position.
Avoid rounding or excessively arching your lower back.
Initiate the Pull
Pull the handle toward your upper abdomen or lower chest, driving your elbows out and back at roughly 45 degrees from your torso.
Squeeze your shoulder blades together (scapular retraction) at the peak contraction.
Control the Return
Slowly extend your arms to return to the starting position, maintaining tension in your lats and upper back.
Repeat
Perform controlled reps while maintaining proper posture throughout the movement.
The wide grip changes the angle of pull, placing more emphasis on the rhomboids, traps, and rear delts, which are essential for postural integrity and upper back development.
“Horizontal pulling exercises like the seated row are essential for balancing pressing strength and improving scapular function.” — Schoenfeld et al., Journal of Strength and Conditioning Research
2. Improves Shoulder Stability and Posture
Wide rows strengthen the muscles responsible for scapular retraction, which supports healthier shoulders, improved mobility, and better alignment during pressing movements.
3. Reduces Imbalances from Push-Dominant Training
Rowing movements help correct overdevelopment from chest and anterior deltoid-focused training by balancing strength across the front and back of the body.
4. Supports Pull-Up and Deadlift Strength
By reinforcing the mid and upper back, the wide-grip row improves pulling mechanics for movements like pull-ups, chin-ups, and deadlifts.
Programming Tips
For Hypertrophy (Muscle Growth)
3–4 sets of 10–12 reps
Controlled eccentric (2–3 seconds)
1–2 second squeeze at peak contraction
For Strength
4–5 sets of 6–8 reps
Heavier loads, maintain strict form
Pair with heavy deadlifts or pull-ups
In a Superset
Wide-Grip Seated Row x 12
Lat Pulldown x 10
Face Pulls x 15
Rest 60 seconds, repeat for 3–4 rounds
Common Mistakes to Avoid
Shrugging the shoulders → Keep shoulders depressed and scapulae retracted to isolate the back.
Overextending the torso → Avoid leaning too far back; maintain slight torso lean with core tight.
Rounding the lower back → Sit tall and keep the spine neutral throughout the set.
Pulling with the arms → Initiate each rep by engaging your shoulder blades, not just your biceps.
Final Takeaway
The wide-grip seated cable row is a powerful upper-back builder that enhances posture, pulling strength, and muscular balance. By targeting muscles often neglected in push-heavy routines, it supports a strong, stable shoulder girdle and a well-developed back.
3. Close Grip Lat Pulldown
How to Do the Narrow-Grip Lat Pulldown: Build Stronger Lats and a Thicker Back
The narrow-grip lat pulldown is a variation of the classic pulldown that emphasizes lat thickness, mid-back development, and greater range of motion. Unlike the wide-grip version, which primarily targets width, the narrow-grip variation allows for a more natural arm path, deeper contraction, and stronger activation of the lower lats, rhomboids, and biceps.
Whether you’re building a stronger pull-up, thickening your back, or improving posture and pulling mechanics, the narrow-grip pulldown is a smart addition to your upper-body training split.
How to Perform the Narrow-Grip Lat Pulldown
Equipment Needed:
Lat pulldown machine
Narrow-grip attachment (V-bar, close neutral-grip handle, or straight bar with closer grip spacing)
Step-by-Step Instructions
Set Up the Machine
Adjust the thigh pads to fit snugly over your legs.
Select your desired weight on the stack.
Attach a narrow-grip handle (V-bar or close-grip triangle).
Grip the Handle
Sit down and grab the handles with a neutral grip (palms facing each other), or a close overhand grip if using a straight bar.
Position Your Body
Sit tall with a slight lean back (10–15°).
Keep your chest lifted, core engaged, and shoulders pulled down and back.
Initiate the Pull
Drive your elbows straight down and back, keeping them tucked close to your torso.
Pull the handle to your upper chest or sternum, squeezing your lats and mid-back at the bottom.
Controlled Return
Slowly allow the weight to return to the starting position with full stretch at the top while maintaining shoulder tension.
Repeat
Perform each rep with controlled tempo and full range of motion.
Compared to wide-grip variations, the narrow-grip lat pulldown increases elbow flexion and range of motion, which emphasizes lower lat and mid-back recruitment — helping to build density and depth in your back.
“Closer grip positions elicit greater range of motion and increase biceps and mid-back muscle activation.” — Signorile et al., Journal of Strength and Conditioning Research
2. Better Range of Motion
The close grip allows for a longer vertical pull, creating more tension through the lats and improving mind-muscle connection.
3. Elbow-Friendly Alternative
The neutral or narrow overhand grip puts less stress on the shoulder joints, making it a safer option for those with shoulder mobility limitations.
4. Carryover to Pull-Ups and Rows
The narrow-grip lat pulldown develops the same movement pattern as neutral-grip pull-ups, which improves pulling strength and rowing mechanics for other compound lifts.
Programming Tips
For Hypertrophy
3–4 sets of 10–12 reps
Slow eccentric (3 seconds down)
Squeeze at the bottom of each rep for 1–2 seconds
For Strength & Progression
4–5 sets of 6–8 reps
Use heavier loads with controlled form
Pair with wide-grip pulldowns or barbell rows
In a Superset:
Narrow-Grip Lat Pulldown x 10–12
Seated Cable Row x 12–15
Repeat for 3–4 rounds for a full back burnout
Common Mistakes to Avoid
Pulling the bar behind the neck → Always pull to the front of the chest to avoid shoulder impingement.
Leaning too far back → A slight lean is fine, but avoid turning the movement into a row.
Letting shoulders shrug up at the top → Maintain scapular control to keep the tension on the lats.
Using momentum or jerking the weight → Focus on smooth, deliberate reps to maximize muscle engagement.
Final Takeaway
The narrow-grip lat pulldown is an excellent movement for building a thicker, stronger back while improving pulling strength, shoulder stability, and functional control. It offers better range of motion and joint alignment than wider variations, making it a staple in beginner and advanced programs alike.
4. Dumbbell Renegade Row
How to Do the Dumbbell Renegade Row: Build a Stronger Back and Core in One Movement
The dumbbell renegade row is a hybrid strength movement that combines a plank hold with a unilateral row, making it one of the most effective exercises for developing core stability, upper-back strength, and rotational control. Because it challenges anti-rotation and balance while working the lats, traps, and biceps, the renegade row is a staple in both strength training and functional fitness programs.
Whether you're an athlete looking to improve trunk stability or just trying to build a strong, lean back, the renegade row delivers a high-efficiency stimulus using minimal equipment.
How to Perform the Dumbbell Renegade Row
Equipment Needed:
Two hex dumbbells (flat-edged for stability)
Step-by-Step Instructions
Set Your Position
Start in a high plank position with your hands gripping a dumbbell in each hand, directly beneath your shoulders.
Keep your feet slightly wider than hip-width for added stability.
Engage your core, squeeze your glutes, and maintain a neutral spine from head to heels.
Row the Dumbbell
Shift your weight slightly to one side as you row the opposite dumbbell toward your torso, keeping your elbow close to your body.
Focus on pulling with your back (lats and rhomboids), not your biceps alone.
Control the Descent
Lower the dumbbell back to the ground with control to avoid torso rotation or twisting.
Alternate Sides
Repeat the same movement on the opposite arm, maintaining plank position throughout.
Repeat
Continue alternating rows for the desired number of reps or time.
Because each row is performed unilaterally, you improve scapular retraction and stability, which translates to better shoulder mechanics and posture.
3. Improves Upper Back and Arm Strength
The pulling portion of the movement strengthens your lats, traps, rhomboids, and biceps, helping build upper-body size, strength, and symmetry.
4. Time-Efficient Full-Body Training
The renegade row works multiple muscle groups simultaneously, making it ideal for fat loss circuits, full-body strength training, or high-intensity intervals.
5. Translates to Real-Life Performance
Carrying, pulling, rotating, and bracing are all enhanced by this movement, making it a functional choice for athletes, lifters, and those training for performance.
Programming Tips
For Strength and Stability
3–4 sets of 6–8 reps per arm
Focus on slow tempo and minimizing torso movement
Rest 60–90 seconds between sets
For Conditioning and Fat Loss
3 rounds:
10 Renegade Rows (each arm)
12 Kettlebell Swings
15 Push-Ups
Rest 1 minute, repeat
In a Superset
Renegade Row x 10 per side
Dumbbell Front Rack Lunges x 8 per leg
Repeat for 3–4 rounds
Common Mistakes to Avoid
Twisting the torso or hips → Keep your hips squared and core braced; the goal is to resist rotation.
Shrugging during the row → Pull through the back, not the upper traps. Keep shoulders down and back.
Too narrow or too wide foot stance → Adjust feet to maintain balance — slightly wider than shoulder-width is ideal.
Using round dumbbells → Hex dumbbells provide a stable base. Avoid round dumbbells which can roll.
Losing core engagement → Keep your glutes and abs tight throughout the movement to protect your spine.
Final Takeaway
The dumbbell renegade row is a highly effective, compound movement that improves core stability, back strength, and rotational control — all with minimal equipment. Whether you’re building muscle, improving functional fitness, or training for sport, this exercise delivers serious results.
5. Reverse Grip Lat Pulldown
How to Do the Reverse-Grip Lat Pulldown: Target Your Lats and Biceps With Precision
The reverse-grip lat pulldown, also known as the supinated lat pulldown, is a highly effective vertical pulling exercise that targets the latissimus dorsi with increased involvement from the biceps brachii. By switching from an overhand (pronated) grip to an underhand (supinated) grip, this variation shifts the mechanics of the pull to better recruit the lower lats and biceps, making it ideal for lifters looking to improve arm development and back thickness.
Whether you’re building up to strict pull-ups, targeting specific lat angles, or increasing biceps engagement, the reverse-grip pulldown is a smart addition to your back and arm training.
How to Perform the Reverse-Grip Lat Pulldown
Equipment Needed:
Lat pulldown machine
Straight bar or EZ-curl bar attachment
Step-by-Step Instructions
Adjust the Seat and Thigh Pad
Sit down and adjust the thigh pad to fit snugly against your thighs to prevent lifting off during the pull.
Set Your Grip
Reach up and grab the bar with an underhand grip (supinated), hands slightly narrower than shoulder-width apart.
Position Your Body
Sit tall with your core engaged, slight lean back (~10–15°), and chest lifted to allow for full lat activation.
Initiate the Pull
Pull the bar down toward your upper chest, leading with your elbows and keeping them close to your body.
Squeeze and Control
At the bottom of the movement, squeeze your lats and biceps, then slowly return the bar to the top position with full arm extension.
The underhand grip significantly recruits the biceps brachii, making this variation ideal for those wanting to build both back and arms simultaneously.
The reverse grip allows for a deeper pull and stretch of the lats, which increases time under tension and enhances hypertrophy.
3. Joint-Friendly Alternative to Pull-Ups
The reverse-grip lat pulldown mimics the chin-up motion but is more accessible and scalable, especially for beginners or individuals with shoulder mobility limitations.
4. Improves Pull-Up Strength and Form
Because of the movement pattern similarity to chin-ups, this variation helps develop the motor pattern and muscle strength needed to improve vertical pulling strength.
Programming Tips
For Muscle Growth
3–4 sets of 10–12 reps
Focus on controlled movement, 2-second squeeze at the bottom
Use a full range of motion for optimal lat stretch
For Strength and Progression
4 sets of 6–8 reps
Use heavier weight, maintain strict form
Pair with barbell rows or pull-ups for comprehensive back training
Superset Option
Reverse-Grip Lat Pulldown x 10
Seated Cable Row (neutral grip) x 12
Rest 60 seconds, repeat 3–4 rounds
Common Mistakes to Avoid
Flaring the elbows outward → Keep elbows tucked and pull straight down to isolate the lats and biceps.
Pulling behind the neck → Always pull the bar in front of your body to the chest to reduce shoulder strain.
Using momentum or leaning too far back → Maintain a slight lean, but avoid turning it into a row.
Incomplete range of motion → Fully extend your arms at the top and bring the bar just below the chin for maximum benefit.
Final Takeaway
The reverse-grip lat pulldown is an effective back-building exercise that combines lat isolation with biceps development. It’s an excellent variation for lifters of all levels, providing a safe and scalable way to enhance pulling strength, improve aesthetics, and increase upper-body control.
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