person with a strong back doing a pullup

Full Back Workout: 10 Best Exercises

Posted by Chris Manus on

Are you looking to take your back workout to the next level? Sometimes, it can be difficult to find a full and comprehensive exercise routine that will target all of the different muscles in your back. But fear not! We’ve got you covered with 10 of the best exercises for a full back workout. From pull-ups, rows and deadlifts – this all encompassing selection means there’s something here for everyone; whether you are just starting out or already have an advanced fitness regime. Read on and get ready to give it your best as we guide you through an intense yet rewarding journey towards a strong, healthy back!

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The Importance of Working Out Your Back

Working out your back is just as important as any other part of your body. While most people focus on the chest and arms, the back is often neglected, resulting in poor posture and weakened muscles. Here’s how working out your back can improve your overall health. 

Strengthen Your Core Muscles 

Working out your back can help strengthen core muscles like the trapezius, latissimus dorsi, rhomboids and erector spinae. These muscles provide stability and balance to our bodies while helping us maintain good posture. A strong core will make it easier to do everyday activities like carrying groceries or lifting a heavy suitcase without straining your body. When you work out regularly, you will be able to perform these activities with ease due to improved muscle strength and control. 

Prevent Injury 

Back exercises also help prevent injury by strengthening the muscles that support your spine. This helps create a stable foundation for all other movements that involve the spine, such as bending over or twisting sideways. Stronger muscles in the back also reduce strain on joints which can lead to pain or discomfort if not trained properly. Additionally, having a strong backbone reduces pressure on other parts of the body like hips and knees, further preventing injury from occurring in those areas too.  

Improve Posture 

Your posture is an essential part of feeling comfortable throughout the day, but bad posture can cause discomfort and even health issues down the road if left unchecked. Working out your back is one way to ensure that you maintain proper posture when sitting or standing for long periods of time. Strengthening core muscles helps keep them flexible which makes it easier for you to sit up straight without feeling uncomfortable or strained after only a few minutes of sitting still in one position. It can also help correct any slouching tendencies you may have developed over time due to sitting at a desk all day or not maintaining healthy habits while exercising.  

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10 Best Back Exercises

person doing a deadlift exercise

1. Deadlifts: 

Deadlifts are a terrific workout for increasing general back strength and mass. They primarily target the lower back muscles, but also the upper back, glutes, and legs. Deadlifts can be done with either a barbell or dumbbells.

2. Pull-ups: 

Pull-ups are a classic back workout that focuses the upper back, lats, and biceps. These can be done with a pull-up bar or an assisted machine. Pull-ups are difficult for beginners, but they are a fantastic technique to increase strength and muscle building.

3. Barbell rows: 

Barbell rows are another great workout for increasing general back strength. These work the lats, rear delts, and biceps in addition to the mid-back muscles. Overhand or underhand grips can be used for barbell rows.

4. Lat pulldowns: 

These are an excellent workout for targeting the lats, upper back, and biceps. These can be accomplished with a cable machine or resistance bands. For people who struggle with pull-ups, lat pulldowns are a great option.

5. T-bar rows: 

T-bar rows are a barbell row variation that targets the mid-back muscles. Inserting a barbell into a landmine or corner, then rowing the bar up to the chest, is how they're done. T-bar rows can be done with either a broad or narrow grip.

6. Seated cable rows: 

Another fantastic workout for targeting the mid-back muscles is seated cable rows. These can be accomplished with a cable machine or resistance bands. Cable rows can be done with a wide or narrow grip.

7. Dumbbell pullovers: 

These are an excellent workout for targeting the upper back and chest muscles. These are done by lying on a bench with a dumbbell above the chest and then lowering the weight behind the head. Dumbbell pullovers can be done with one or both arms.

8. Chin-ups: 

These are similar to pull-ups but are performed with an underhand grip. These primarily work the lats, upper back, and biceps. Chin-ups can be done with a pull-up bar or an assisted machine.

9. Dumbbell rows with one arm: 

Dumbbell rows with one arm are an excellent workout for targeting the mid-back muscles. These can be done while sitting or standing. Overhand or underhand grip can be used for single-arm dumbbell rows.

10. Hyperextensions: 

These are excellent exercises for targeting the lower back muscles. These can be done using a hyperextension bench or a stability ball. Weighted or unweighted hyperextensions can also be performed.

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Achieving Your Dream Back


woman with a fit back

Our full back workout consists of ten different exercises which target the upper and lower back, as well as strengthening the surrounding muscles. Doing these exercises will help you achieve the desired toned look and build strength in your back. The goal is to have short but intense workout sessions with plenty of rest in between so that your body can perform optimally during each session. We hope this article has provided you with all the information you need to start working on building strength in your back. If you're serious about reaching your fitness goals, we recommend supplementing your workout routine with a healthy diet and taking daily multivitamins to make sure you remain energized for each session. And if you are looking for an extra energy boost or need help managing stress levels, visit HUMBLEROOTS to see how our gummies can help. 


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