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.
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.
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.
Let’s about each exercise in brief.
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.
Complete 3 sets of 12, 10, 8 reps.
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.
Complete 2 sets of 12, 10 reps.
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.
Complete 3 sets of 12, 10, 8 reps with each hand. After one set switch your legs and hands.
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.
Complete 3 sets of 10, 8, 6 reps.
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.
If you want to access the best back workout at home Click Here.
Targeted areas- It usually focuses on your upper and middle back muscles.
Complete 2 sets of 12, 10 reps each.
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.
Complete 3 sets of 12, 10, 8 reps.
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.
Complete 3 sets of 10, 8, 6 reps each.
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.
Complete 2 sets of 12, 10 reps each.
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.
Complete 2 sets of 12, 10 reps with each hand.
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.
Complete 2 sets of 12, 10 reps with each hand. Also, avoid rounding your back during the workout.
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.
Complete 2 sets of 5 to 10 reps each.
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.
Complete 2 sets of 12, 10 reps each.
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.
Also, read our article on Top 12 chest exercises for men Click Here.
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