Finding good back exercises to help build that hourglass shape can be a struggle. Here’s a list of some of the best back exercises you can add to your workout routine that will be sure to have you feeling the pain and reaping the results.
1. Machine Pull-ups
Pull-ups can be super difficult to accomplish, so using the machine for assistance is a perfect solution. Plus, the assistance of the machine helps ensure that you’re focusing on all the right muscle groups and not straining any of the wrong areas. This exercise should be a staple for your back exercises, and will be sure to have you feeling the burn.
2. Bent Over Dumbbell Rows
Bent over dumbbell rows are a great exercise for anyone with lower back injuries especially, as they do not put a lot of stress on your lower back. They work all kinds of different muscles in your back and your arms as well, making them great to throw into your regimen of back exercises in order to pack on some muscle. Bent your knees slightly, bend your body at the waist and ensure to keep your back straight throughout the exercise. Lift the dumbbells upwards towards you, and I can bet you will be feeling this exercise in the best way possible.
3. Close Grip Lat Pulldowns
Lat pulldowns are a great way to engage and work the muscles throughout your entire back. The close grip gives you a bigger range of motion for your elbows, and you’ll definitely be feeling the burn after just a few sets. Lat pulldowns are a stable in most gym-goers routines, and with good reason: they really help with building a well-toned back all over while still being an exercise that is easy enough for beginners to perfect.
4. Bent-Over Fly
Dumbbells can be used for this exercise, and then stand with your feet shoulder-width apart and knees slightly bent, squeezing your shoulders together as you raise the dumbbells at your side. This exercise will have you feeling it all the way through, and is one of the best back exercises you can do in order to tone up and build muscle mass.
5. Cable Straight-Arm Pulldowns
For this exercise, you’ll need to attach a bar to your gym’s pulldown machine. Put your hands slightly wider than shoulder-width apart, and pull the bar down in a controlled manner until it is beside your thighs. The arms should remain straight during the exercise, and you will definitely feel it in your lats. This exercise should most definitely be in your rotation of back exercises, as it is simple to do and extremely effective.
6. Machine Reverse Fly
In this exercise, you want to keep your arms slightly bent while you pull them backwards in a semicircular motion. Make sure to take a quick pause at the end of each rep before slowly coming back to the starting position to make the most of it. This exercise is an absolute killer for your rear delts, and you won’t regret adding it to your list of back exercises.
7. Seated Cable Rows
For this exercise, ensure that your back has a slight arch to it and that your chest is pushed outwards. You must pull the handles back towards you, ensuring that only your arms are moving while your torso remains stationary throughout the movement. You can perform this exercise with whichever type of handle you so desire, however the V-bar allows you to focus the movement better. I’m sure this will become one of your favourite back exercises, as it’s a killer.
8. Cable Face Pull
Face pulls are a very versatile exercise that can be varied in order to work your shoulders, back, or even biceps. For this exercise, you want to use a high pulley and the rope in order to pull it towards your face in a slow and controlled movement. It’s better if you don’t use a high amount of weight for this, because you’ll be sure to feel it even without the heavy lifting.
9. Standing T-Bar Row
Try to keep your knees slightly bent throughout this exercise. You should use a very wide stance and slowly pull the bar towards your torso in a slow and controlled manner in order to maximize the effectiveness of the move. Be sure to take a slight pause after every rep, and this move will be sure to have you the best kind of sore for the next few days.
10. Decline Bench Dumbbell Pullover
This exercise is an absolute killer for your lats. You’ll want to lay on a decline bench and hold a dumbbell on one end, slowing bringing it down behind your head. This movement really maximizes the focus on your lats and you definitely won’t be regretting adding this to your workout regimen.