Want a strong, wide, powerful-looking back? You’re not alone. A solid back not only looks impressive from behind, but it also supports your posture, helps with daily movement, and prevents injuries. Whether you’re trying to build muscle, fix your posture, or just feel stronger, back training is key.
Many people ignore back workouts because those muscles aren’t always easy to see. But once you start working your back regularly, you’ll notice changes fast. Your shirts will fit better, your waist will look smaller, and you’ll move with more control.
Let’s go over the six best exercises you can do to build a bigger, brawnier back. These moves target all the major muscles like your lats, traps, rhomboids, and spinal erectors. You don’t need a fancy gym. A few weights and a pull-up bar can get the job done.
1. Pull-Ups
Pull-ups are one of the most effective bodyweight exercises for building your back. They mainly target your lats, but they also work your traps, biceps, and core.
How to do it:
- Grab a pull-up bar with your palms facing away from you (overhand grip)
- Keep your hands slightly wider than shoulder-width
- Hang from the bar with your arms fully extended
- Pull your chest up toward the bar while squeezing your shoulder blades together
- Lower yourself down slowly and repeat
Start with 3 sets of as many reps as you can. If you can’t do one full pull-up yet, try using a resistance band or do negative reps (jump up and slowly lower yourself down). As you get stronger, add weight with a belt or backpack.
Pull-ups give you that wide V-shaped back that makes your waist look smaller. They’re a must-have in your back routine.
2. Barbell Bent-Over Rows
This classic move builds thick back muscles. It works your lats, traps, rhomboids, and rear delts all at once. Plus, it hits your lower back and core since you’re holding yourself in a bent-over position.
How to do it:
- Stand with your feet shoulder-width apart and grab a barbell with an overhand grip
- Hinge at your hips and bend your knees slightly
- Keep your back flat and chest up
- Pull the bar toward your lower chest or upper stomach while squeezing your shoulder blades
- Lower the bar slowly and repeat
Go for 3 to 4 sets of 8 to 10 reps. Use a weight that feels heavy but lets you keep good form. Don’t round your back. Keep your neck in line with your spine.
Bent-over rows build serious thickness through the middle of your back. They’re great for making you look bigger from every angle.
3. Single-Arm Dumbbell Row
This move lets you focus on one side of your back at a time. It’s great for fixing muscle imbalances and building deep strength in your lats and mid-back.
How to do it:
- Place your right hand and right knee on a bench
- Hold a dumbbell in your left hand, arm extended toward the floor
- Keep your back flat and core tight
- Pull the dumbbell toward your hip, keeping your elbow close to your body
- Squeeze your shoulder blade at the top, then lower the dumbbell slowly
- Do 10–12 reps, then switch sides
This move gives you a great stretch at the bottom and a solid squeeze at the top. Focus on control, not speed.
Do 3 sets per side. This is a go-to exercise for sculpting strong, balanced back muscles.
4. Lat Pulldown
If pull-ups are too hard, lat pulldowns are your next best friend. They work the same muscles and are easier to adjust based on your strength level.
How to do it:
- Sit at a lat pulldown machine and grab the bar with a wide overhand grip
- Lean back slightly and pull the bar down toward your upper chest
- Squeeze your shoulder blades together at the bottom
- Slowly return the bar to the top without letting it slam
Start with 3 sets of 10 to 12 reps. Don’t use too much weight. Focus on perfect form and muscle control. Avoid pulling behind your neck. That can strain your shoulders.
Lat pulldowns are perfect for growing wide lats and improving your posture.
5. Face Pulls
Your back isn’t just about the lats. You also need strong upper traps and rear delts. Face pulls hit those small but important muscles that help keep your shoulders healthy and your posture upright.
How to do it:
- Set a cable machine at upper chest height with a rope attachment
- Grab the rope with both hands using an overhand grip
- Step back so the cable is tight and your arms are straight
- Pull the rope toward your face, flaring your elbows out to the sides
- Squeeze your upper back at the end, then return slowly
Do 3 sets of 12 to 15 reps. Keep the weight light to moderate. Focus on form, not speed.
Face pulls help keep your shoulders in the right place. They also prevent injury from too much bench pressing or desk work.
6. Deadlifts
Deadlifts work your whole backside. That includes your lower back, glutes, hamstrings, traps, and even your upper back. They’re one of the best full-body lifts you can do to gain strength and size.
How to do it:
- Stand with your feet hip-width apart and the barbell over the middle of your feet
- Bend at your hips and knees to grab the bar with a mixed or overhand grip
- Keep your back straight and chest up
- Drive through your heels to lift the bar while keeping it close to your body
- Stand tall at the top, then lower the bar with control
Start with 3 sets of 5 reps. Make sure your form is solid. Deadlifts are powerful but require focus to avoid injury.
They’re great for building raw strength and serious size in your back. They also help you lift better in all other workouts.
Train Smart and Be Consistent
You don’t need to do all six exercises in one session. Pick 3 to 4 and rotate them through the week. Focus on perfect form and use a weight that challenges you without risking injury.
Train your back at least twice a week. Give your muscles time to rest and grow. And remember, your back does more than just pull weight. It holds you up all day.
Pair your workouts with good sleep, solid nutrition, and lots of water. Building a brawnier back takes time, but it’s worth it. You’ll move better, feel stronger, and look more powerful in every direction.
