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Back exercises
Are you keen on targeting and strengthening your back? We provide a selection of exercises in our back training overview aimed at fortifying your back muscles. From pull-ups to deadlifts, we offer a variety of exercises to strengthen your back and develop a robust back musculature.
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Exercises for the back
Would you like to strengthen and build a more muscular back? In our comprehensive overview, you'll discover a multitude of effective exercises to strengthen and define your back. Whether it's pull-ups, deadlifts, or rowing – there are exercises for every fitness level here. Elevate your back to a higher level!
Wide grip cable rowing
Pulling on the cable with a narrow grip focuses more on the lower part of your back. Through this variation, you strengthen primarily the lower back, the shoulder muscles, and also the latissimus. For an optimized latissimus training, using a narrow pull bar on the cable is recommended. The emphasis here is on increasing the latissimus in height by targeting the vertical muscle fibers.
Lat pulldown with underhand grip
An alternative option is cable pulling with an overhand grip. In this fitness exercise, you train not only your biceps but also the latissimus. The grip width can be varied to change the focus of the exercise.
Wide grip lat pulldowns
In contrast to the usual cable pulling with a shoulder-width grip, you now place your hands further inside the grip. The wide latissimus pull to the abdomen puts the latissimus at the center. Pulling to the abdomen is particularly efficient for the lower back muscles. At the same time, a wide grip relieves your shoulder and elbow joints. Cable pulling with a wide grip is therefore ideal if you want to combine low risk of injury with effective muscle building.
Close grip lat pulldowns
An additional variation for your latissimus training is cable pulling with a narrow grip. For this, you use the cable machine, which is available in most fitness studios. Cable pulling with a narrow grip specifically strengthens your latissimus. Beginners can easily integrate this exercise into their training plan. The grip should be less than shoulder-width.
Pull-ups with undergrip / Chin Ups
Pulling with an overhand grip helps you strengthen your latissimus in a targeted manner. The overhand grip also engages the biceps simultaneously, facilitating the execution of the movement. If you cannot yet perform classic pull-ups, overhead pull-ups are a good alternative. Thanks to the stronger grip and the support of the biceps, your first pull-ups become easier. Therefore, overhead pull-ups are a recommended option for beginners.
Pull-ups with parallel grip / hammer grip
The fundamental exercise for your latissimus can also be performed with a neutral grip, hammer grip, or parallel grip. When pulling with a parallel grip, you grab the bar with two parallel handles. Your fitness studio needs the appropriate equipment for your palms to face each other. A straight pull-up bar alone is not sufficient for this. Pulling with a hammer grip simultaneously strengthens both your biceps and latissimus.
Wide grip pull-ups/pull ups
Choosing to perform pull-ups with a wide grip engages both your brachialis muscle and latissimus. It is claimed that pull-ups, especially those executed with a wide grip, effectively strengthen the broad fibers of the latissimus. If you aim for a broad back, pull-ups with a wide grip represent the ideal foundational exercise.
Classic lat pulldown to the chest
Traditional lat pulldowns to the chest rank among the most favored exercises for the latissimus. This fundamental exercise is suitable for individuals at all fitness levels, including beginners, intermediates, and professionals. In addition to targeting the lower fibers of the trapezius muscle, the emphasis of this exercise lies on the latissimus. In the classic version, you opt for an overhand grip of approximately shoulder-width to activate your latissimus. This exercise is perfect if you aspire to develop a broad back.
Classic pull-ups with an overhand grip
Classic pull-ups with an overhand grip are a true staple among foundational exercises for back training. In classic pull-ups with an overhand grip, the primary muscles engaged are the latissimus, with supporting contributions from the trapezius muscles and biceps. The classic variation involves using a shoulder-width grip. The overhand grip adds an extra challenge to pull-ups, often making it challenging for beginners to lift their entire body weight. However, there are several alternative exercises for the latissimus that help prepare individuals for classic pull-ups with an overhand grip.
Tight cable rowing
Narrow cable rowing is a fundamental exercise for every fitness enthusiast focusing on back training. Those dedicated to working on their back often incorporate rowing exercises. When performing cable rowing with a narrow grip, you specifically target the lower part of your latissimus. With the V-handle, you can choose a comfortable and narrow grip, effectively strengthening your upper back. In comparison to other grip variations, this approach particularly enhances the depth of the latissimus by stimulating vertically running muscle fibers.
Seated bent over lateral raise
Seated bent-over lateral raises only require two dumbbells. This exercise is executed by sitting on a bench in the gym or using a chair at home. Seated positioning allows for a more concentrated focus on the execution of the movement, making it suitable for beginners.
Seated bent-over lateral raises are an excellent choice for all athletes who prioritize not neglecting their rear shoulder and trapezius muscles.
Bent-over lateral raises while standing
The classic standing bent-over lateral raises are intended for athletes capable of maintaining a straight upper body throughout the entire exercise. Avoiding hunching or a pronounced arch in the lower back is crucial when opting for the classic standing bent-over lateral raises for trapezius training. The primary targeted muscles include the rear shoulder muscles and the trapezius.
Bent-over lateral raises on the incline bench
Inclined bench bent-over lateral raises for upper back training offer an alternative option. The 45-degree angle of the bench facilitates execution and promotes a natural back posture.
By using two dumbbells in this position, you can specifically target the trapezius muscle and the rear shoulders. This exercise is particularly useful for comprehensive upper back training, as the rear shoulders are often neglected.
Reverse flys on the cable from above
Reverse Flys on the cable pulley from above are a common exercise to strengthen the posterior shoulder muscles. The attachments at the upper part of the cable pulley allow for a dynamic and flexible execution, suitable for both beginners and advanced individuals.
Butterfly reverse on the cable tower from the front
A classic shoulder exercise on the cable pulley is the front butterfly reverse on the cable tower, which targets the posterior shoulder muscles. In addition to strengthening the trapezius and rhomboid muscles (small and large), precise execution with a focus on shoulder and back muscles is crucial.
Kettlebell Swing
The Kettlebell Swing is a key exercise in kettlebell training that effectively strengthens not only the buttocks and lower back but also allows for high energy expenditure. There are two variants: the American Kettlebell Swing and the Russian Kettlebell Swing. Here, the focus is on the Russian Kettlebell Swing exercise to minimize the risk of injury. The choice of the appropriate weight is crucial.
Classic deadlift
The traditional deadlift is a popular exercise for leg and back training. The primary targets are the back extensor and the quadriceps muscle. Athletes also have the option to train the gluteal muscles, leading to discussions about whether this exercise is more associated with the legs/buttocks or the back.
Kettlebell deadlift
Kettlebell Deadlifts are a specific variation of the deadlift, especially popular in CrossFit. Primarily, the back extensor is engaged, while the legs and gluteal muscles play a secondary role. Among the more challenging deadlift variations, Kettlebell Deadlifts are comparatively simple and, therefore, suitable for beginners.
Glute ham raises
The pelvic floor lift is a fitness exercise that engages the muscles of the pelvic floor, buttocks, and lower back. A specific apparatus for the pelvic floor lift is only available in a few fitness studios. However, it is fundamentally possible to perform the exercise at home without special equipment, with the assistance of a training partner. The name of the exercise is derived from the so-called pelvic floor muscles, which include the muscles in the pelvic region.
Straight deadlift
The hyperextended deadlift is a variation of the deadlift, serving as an alternative to the traditional execution. The legs are almost fully extended throughout the entire exercise. This extended position places a stronger focus on the lower back. Nevertheless, the hyperextended deadlift also provides a training stimulus to the leg and gluteal muscles.
Deadlift on the multi press
The deadlift at the multi-weight station is a comparatively uncomplicated variation of the deadlift, making it suitable for beginners. The guiding rail supports the execution. For those who prefer more flexibility, this exercise may be less suitable.
Romanian deadlift
The Romanian cross lift is a special variation of squats, mainly targeting the back of the thighs. However, it also stimulates the lower back and the large gluteal muscle. Ideally, athletes performing the traditional Romanian cross lift use a rack to grip the barbell with an overhand grip. The technique was introduced by a Romanian athlete in the USA, presenting an alternative method to local Olympians.
Sumo deadlift
Athletes perform the sumo deadlift with the barbell in a classic manner. A distinctive feature of this deadlift variation is the wide-spread legs, intensifying the training stimulus on the thighs and glutes. Correct leg positioning is crucial, as an incorrect focus in the exercise can lead to injuries.
Trap bar deadlift
The trap-bar deadlift is a variation of the deadlift that combines elements of squats and deadlifts. Therefore, this exercise is particularly suitable for beginners, as the load on the back is lower, and the learning curve remains manageable. In trap-bar deadlifts, the main focus is on the back extensor and the quadriceps muscle. The use of the trap-bar, a special device resembling a frame, distinguishes this exercise from all other deadlift variations.
Bird Dog
The workout technique Heron-Dog is also known as Supported Ascent with Arm and Leg Raises. This exercise is excellent for individual home training. The execution is straightforward, making it an optimal choice for beginners. In Heron-Dog, the main focus is on the muscles of the back extensor and the voluminous gluteal muscles.
Rowing while sitting on the machine
For fitness beginners, seated rowing on the apparatus is a positive decision to strengthen the latissimus. Compared to cable pulls, dumbbell, or barbell exercises, the rowing apparatus provides additional support through the chest pad. The upper body remains automatically upright, ensuring more stability. Thus, during seated rowing on the apparatus, you can fully concentrate on strengthening your latissimus alongside the trapezius and deltoid muscles.
Bent-over rows with dumbbells
In Bent-Over Rowing with Dumbbells, you train not only your trapezius muscle and the rear deltoids but especially your latissimus. Here, you assume a forward-bent position. During the subsequent execution, you move only your arms. It is crucial to pay careful attention to your movements in Bent-Over Rowing with Dumbbells. Often, athletes adopt an incorrect posture, so inexperienced beginners should start with other latissimus exercises initially. Otherwise, the risk of injuries increases with lower training success.
Dumbbell rows on the incline bench
Dumbbell Rowing on the Incline Bench is a straightforward and simultaneously popular alternative for upper back training. In addition to the deltoids, the main focus is on the latissimus. The incline bench provides support, reducing the difficulty compared to classic dumbbell rowing. You can fully concentrate on engaging your back muscles. Only an incline bench and dumbbells are needed to effectively train large parts of your back.
Classic one-arm dumbbell row
Rowing exercises can also be performed optimally with free weights. With classic dumbbell rowing, you strengthen your muscles in the upper and middle back, especially the latissimus. With a bent-over back, you repeat the characteristic rowing movement. For those who appreciate greater flexibility compared to cable pulls or machines, classic dumbbell rowing can be integrated into their latissimus training.
Covers on the cable (standing)
Pull-Overs on the Cable in a standing position are a widespread fitness exercise to train not only the major pectoral muscle but also the broad back muscle, latissimus. Pull-overs on the cable are seldom considered in the training plan. You only need a cable machine to start training. Due to the free-standing position at the cable machine, many athletes compensate with other muscle groups, reducing the effectiveness of the training. Therefore, you should opt for pull-overs on the cable in a standing position only if you master the movement sequences and can effectively strengthen your latissimus.