Best of 12 back exercises for men- People doing workout only focus on their front body which is visible, they don’t know the importance of training back. Yess most of the gym freak skip back day and only focus on their front part. Training your back is as important as training your front body parts. Someone said that “Make your back stronger because appreciation and betraying come from your back”. TO make stronger back you have to do the stronger workout. If you want to build strong and v shape back then this article is for you. We have analyzed the best of 12 back exercises for men that will help you transform your back.
Why it is necessary to train your back?
Training your back is as important as training your front. Most of us don’t know why it is necessary to train our back. Here we have highlighted some of the benefits of training your back. Have a look at it.
- Avoids lower back problems- Yess training your back will make your back strong. It avoids your lower back problems.
- Improves your posture- Back workout helps in improving body posture. Those who are having back problems can improve it by exercising their back.
- Improves your strength- Building a heavy and strong back will help you in improving your body strength. It makes you more strong, so don’t skip back day.
- Sign of your hard work- Training your back shows your hard work towards the gym. Heavy and strong v shape back shows your dedication and hard work. So to look stronger you have to train your back.
Best of 12 back exercises for men
Now when we all know how much necessary is to train back muscles. We will talk about the best of 12 back exercises which will help us in transforming our back from scratch. Let’s get started.
Back exercises for men
- Deadlift
- Bent over row
- Single-Arm dumbbell row
- Lat pulldown
- Inverted row
- Incline dumbbell row
- Seated cable row
- T-bar rows
- Renegade row
- Bent over dumbbell alternating row
- Pullups
- Pushups
Let’s about each exercise in brief.
1. Deadlift
We are starting from one of the best back exercises for men to train your back muscles. The deadlift is considered in the first number to build your strong and heavy back. It targets your lower back and makes your back stronger. This exercise helps you in improving your body posture and also avoids lower back pain. Now as we know the benefits of Deadlift let’s have a look at how to do this beast back exercise.
Targeted areas- It usually targets your lower back, glutes, traps, arms, etc.
How to do
- Place the barbell in your front. Stand straight with your feet shoulder-width apart.
- Bend your knees slightly and straighten your back with your hips out. Keep your chest up. This will be your starting position.
- Grab the barbell with the shoulder width and pull the load upward until your upper body is straight again.
- Pause for a while and feel the stretch in your back then return back to the starting position. One rep is completed.
Complete 3 sets of 12, 10, 8 reps.
2. Bent over row
Another effective back exercise for men which helps you in building bigger back. Bent over row targets your upper, middle, and lower back. It also strengthens your back and helps in improving posture. This exercise will increase your pulling strength also. Now let’s have a look at how to do this crazy back exercise.
Targeted areas- It usually targets your upper, lower, and middle back muscles.
How to do
- Grab a loaded barbell with an overhand grip.
- Slightly bend your knees and straighten your back with hips out. Keep your lower body strength to balance your whole body.
- Now pull the barbell upward until it is about to touch your upper abs. keeping your shoulder blades parallel to the floor.
- Pause for a while and then slowly release the barbell to its initial position. Here is your one-rep completed.
Complete 2 sets of 12, 10 reps.
3. Single-arm dumbbell row
The single-arm dumbbell row is considered in best back exercises for men. It targets our middle back and lats which are responsible to build bigger back. It also helps in increasing strength and hypertrophy. This exercise will improve your arm strength also. Now let’s have a short look at how to do this exercise.
Targeted areas- It usually targets your middle back, lats, and traps muscles.
How to do
- You need a flat bench to perform this exercise. Place your half left leg on the bench and bent down your upper body with your back straight.
- Keep your right leg stuck on the floor. Now grab a dumbbell in your right hand.
- Slightly pull your elbow backward until the dumbbell is at your back level.
- Pause for a while and then release down the dumbbell slowly to its starting position. Your one rep is completed.
Complete 3 sets of 12, 10, 8 reps with each hand. After one set switch your legs and hands.
4. Lat pulldown
Lat pulldown is one of the best back exercises. If you want to build v shape bigger back then this will be the best exercise. It targets your upper back muscles and traps. This back exercise also helps in building strength and ability. This back workout is for both beginners and professionals. Let’s have a look at its tutorial.
Targeted areas- This exercise focuses on your upper back muscles and lats.
How to do
- Sit down in a lat pulldown machine. Hold a bar with shoulder width. Keep your legs under the pads.
- Keep your core and back tight. Now pull the bar downwards until it is about to touch your chest. Squeeze your shoulders and feel the stretch.
- Return back to the initial position and repeat the reps.
Complete 3 sets of 10, 8, 6 reps.
5. Inverted row
The inverted row is also one of the best back workouts for men. It is a bodyweight exercise that means this workout does not need any equipment and you can easily perform at home also. It targets your upper and middle back. This exercise is considered in the best back workout at home also. Let’s have a look at its tutorial.
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Targeted areas- It usually focuses on your upper and middle back muscles.
How to do
- Place a stable barbell in a rack machine. Grab the barbell with a neutral grip, back facing towards the floor and your feet straight on the ground.
- Now pull your body upward until the bar is about to touch your chest. Pause and feel the stretch.
- Get back to the initial position. One rep is completed, now repeat the reps.
Complete 2 sets of 12, 10 reps each.
6. Incline dumbbell row
The incline dumbbell row is an arm movement back exercise for men. It covers your upper, middle back, and lats. It isolates our back muscles and increases strength and hypertrophy. Both beginners and professionals can perform this exercise easily. Let’s have a look at its tutorial.
Targeted areas– It usually targets your upper back, middle back, and lats muscles.
How to do
- Grab a pair of a dumbbell in your hands and lie down on the inclined portion of the bench with your chest facing towards the bench.
- Keep your feet stuck on the floor and your head up.
- Now lift both the dumbbells to the chest level and feel the stretch in your back muscles.
- Pause and then release the dumbbell back to its original state. One rep is completed, repeat the reps.
Complete 3 sets of 12, 10, 8 reps.
7. Seated cable row
Seated cable row is an effective upper back exercise for men. Adding a pause during this exercise will help you in muscle gain. It also helps in increasing your body strength and shoulders stability. These exercises will also build your v shape back with proper lats. So get down in the seated cable row and do this back exercise. Here is the tutorial to do this exercise.
Targeted areas- It targets your upper back muscles and also helps in building lats.
How to do
- Attach a straight bar to the machine. Sit down and position yourself properly and grab the bar with shoulder width.
- Keep your head straight forward and your torso straight. Now pull the bar towards your upper abs.
- Pause for 2 seconds and then lower the bar back to the initial position. Repeat the reps.
Complete 3 sets of 10, 8, 6 reps each.
8. T-bar rows
Another barbell exercises to build your back muscles. T bar row targets your upper and middle back muscles. It also increases your pulling strength. This back exercise is suggested by most of the professionals as it is one of the best exercises for back isolation. Both beginners and professionals can do this exercise. Have a look at its tutorial.
Targeted areas- It usually targets your upper and middle back muscles.
How to do
- Stuck one end of the barbell on the floor and other end loaded with weights. Hold the barbell from the weighted sides between your legs.
- Bend your knees and your back straight with arms straight.
- Now move your shoulder blades upward to lift the bar until the bar is about to touch.
- Pause for a second and feel the stretch in your back. Return back to the original position. One rep is completed. Repeat the reps.
Complete 2 sets of 12, 10 reps each.
9. Renegade row
Renegade row is considered in top back exercises for men. It targets your middle back muscles. It is a dumbbell exercise that stretches back and helps in muscle building. Also, this exercise will help you build a bigger back. Performing pushups after the dumbbell lift will make this exercise more effective. Beginners can easily do this exercise. So go ahead and have a look at its tutorial.
Targeted areas- Renegade row focuses on your middle back muscles.
How to do
- Grab a pair of the dumbbell in your hands and lie down in a pushup position. Keep your feet together.
- Now lift right shoulder blade until the dumbbell is at chest level. Pause and get back the release down the hand in a starting position.
- Now do a single pushup by releasing your body down and come back.
- Switch the hands repeat the reps.
Complete 2 sets of 12, 10 reps with each hand.
10. Bent over dumbbell alternating row
Working on each side of the back individually is one of the best ways to train your back muscles properly. Bent over dumbbell alternating row is an effective back workout for men that train muscles alternatively. It targets your middle and upper back muscles. This exercise also helps in improving body posture. So now grab a pair of dumbbells and get ready to perform the workout.
Targeted areas- Bent over dumbbell alternating row focuses on your upper and middle back muscles.
How to do
- Grab a pair of dumbbells in your hand. Bend your knees and your back straight.
- Hinge your hips and keep your feet at shoulder width. Hang the dumbbells straight.
- Now lift one dumbbell to your side and pause for a second at the top. Release down the dumbbell slowly to the original position.
- One rep is completed. Repeat the same with another dumbbell.
Complete 2 sets of 12, 10 reps with each hand. Also, avoid rounding your back during the workout.
11. Pullups
Pullups are very common an effective exercise for muscle building. It targets your upper back, arms, and shoulders. It also increases your body strength and hypertrophy. You can easily perform this back workout at home without any equipment and both beginners and professionals can do this effective exercise. As we all know about how to do pullups but here is a short tutorial to do it in a right and effective way. Have a look at it.
Targeted areas- It usually targets your upper back, shoulders, and arms muscles.
How to do
- Hang on the bar with your hands shoulder-width apart.
- Keep your one feet above the other such that they are parallel to the floor.
- Now pull your body upward to the bar level. Pause for a second and stretch your back.
- Release down the body back to the starting position. Repeat the reps.
Complete 2 sets of 5 to 10 reps each.
12. Push-ups
A very common exercise Pushups which helps you in building stronger back. Yess pushups are an effective bodyweight exercise that produces stretch in your muscles and helps in muscle building. There are different pushup variations to train different muscles. We will talk about simple bodyweight pushups which will target our back and chest muscles. All we know how to do bodyweight pushups so get ready and perform this awesome chest exercise. Let’s have a small look at how to do it.
Targeted areas- It targets your back muscles, chest muscles, and arms, etc.
How to do
- Lie down in a pushup position with your hands shoulder-width apart and feet together.
- Look forward. Now bend your elbows and slowly lower down your body until it is about to touch the floor.
- Pause and feel the stretch then return back to the starting position. One rep is completed.
Complete 2 sets of 12, 10 reps each.
Conclusion
In this article, we read about the Best of 12 back exercises for men to build stronger and v shape back. One of the best workout plan that will help you transform your back. How to perform these exercises properly is also mentioned above. Some at-home back exercises are also added here which you can easily perform at home without any equipments. We have also shared the targeted areas covered by each back exercise. Add these effective exercises in your back routine and get the result. Thank you. All the best and stay strong. Go with us, grow with us. Buildingbeast.
Reference links
Also, read our article on Top 12 chest exercises for men Click Here.