14 Essential Back Exercises for a Stronger Upper Body

Looking to build a stronger, more defined back? This comprehensive guide details 14 effective back exercises that target multiple muscle groups including the latissimus dorsi, trapezius, and posterior deltoids. Whether you're using dumbbells, cables, or barbells, these movements will help develop both strength and definition in your upper body.

Dumbbell-Based Back Exercises

1. Standing Dumbbell Row

Stand with feet shoulder-width apart holding a dumbbell in each hand. Bend your knees slightly and hinge forward at the hips while maintaining a straight back. Engage your core and pull the dumbbells toward your chest, keeping elbows close to your sides. Pause briefly at the top before slowly lowering back to the starting position.

Muscles worked: Infraspinatus, middle and lower trapezius, teres major, teres minor, latissimus dorsi, and posterior deltoid.

Recommendation: 12 repetitions for 2 rounds

2. Incline Dumbbell Hammer Row

Lie face down on an incline bench set to approximately 35 degrees with a dumbbell in each hand extended toward the floor. Pull the dumbbells up toward your chest while squeezing your back muscles and keeping elbows close to your sides. Slowly lower the weights back to the starting position.

Muscles worked: Infraspinatus, middle and lower trapezius, teres major, teres minor, posterior deltoid, and latissimus dorsi.

Recommendation: 12 repetitions for 2 rounds

3. Single-Arm Dumbbell Row

Take a lunge position with one step back. Keep a soft bend in your front leg with the knee aligned with your ankle. Lean slightly forward and rest your free hand on a bench. Hold a dumbbell in your other hand, lowering it toward the floor until your elbow is fully extended. Maintain proper posture through your shoulders, hips, and lower back, avoiding rounding or arching of the spine. Pull the dumbbell up toward your torso.

Muscles worked: Infraspinatus, middle and lower trapezius, teres major, teres minor, posterior deltoid, and latissimus dorsi.

Recommendation: 12 repetitions for 2 rounds

Cable Machine Exercises

4. Cable Rope Straight Arm Pull Down

Grasp a rope attachment with a neutral grip (palms facing each other) and lean forward slightly by hinging at the hips. Keeping elbows slightly flexed, initiate the movement by depressing your shoulder blades and extending the shoulders. Pull the rope toward your thighs until you feel a full contraction in your lats, then slowly return to the starting position with control.

Muscles worked: Teres major and latissimus dorsi.

Recommendation: 12 repetitions for 2 rounds

5. Single-Arm Lat Pull Down

Sit on a bench with your thighs secured and extend one arm overhead at shoulder width. With a straight arm, pull your shoulder back and engage your abs. Pull down until you feel a strong contraction in your back, keeping your elbow in line with your torso. Hold the contraction momentarily as you exhale, then slowly release until your arm is straight again.

Muscles worked: Posterior deltoid, teres major, middle and lower trapezius, and latissimus dorsi.

Recommendation: 12 repetitions for 2 rounds

6. Cable Seated Row

Sit at a cable machine with feet planted firmly on the floor. Keep your abdominals tight and back straight as you lean slightly forward to grab the handles. Pull the handles toward your chest while squeezing your shoulder blades together at the top of the movement. Slowly return to the starting position.

Muscles worked: Infraspinatus, middle and lower trapezius, teres major, teres minor, posterior deltoid, and latissimus dorsi.

Recommendation: 12 repetitions for 2 rounds

7. Cable Lat Pull Down

Sit at a cable pull-down machine with a wide bar attachment. Grasp the bar with a wide overhand grip, keeping your abdominals engaged and back straight. Pull the bar down to your upper chest while keeping your elbows close to your sides. Hold briefly at the bottom position to squeeze your lats before slowly returning to the starting position.

Muscles worked: Infraspinatus, middle and lower trapezius, teres minor, teres major, posterior deltoid, and latissimus dorsi.

Recommendation: 12 repetitions for 2 rounds

8. Behind the Neck Lat Pull Down

Sit at a pull-down machine with a wide bar attachment. Grasp the handle with a pronated (overhand) grip and initiate the movement by depressing your shoulder blades, then flexing your elbows while extending the shoulders. Pull the handle behind your neck until it lightly touches the base of your traps, then slowly return to the starting position.

Muscles worked: Teres major, middle and lower trapezius, and latissimus dorsi.

Recommendation: 12 repetitions for 2 rounds

9. Reverse Grip Lat Pull Down

Sit at a lat pull-down machine and grab the bar with an underhand grip, hands positioned shoulder-width apart. Pull the bar down toward your chest while keeping your elbows close to your sides. Slowly release the bar back up to the starting position with controlled movement.

Muscles worked: Infraspinatus, middle and lower trapezius, teres major, teres minor, posterior deltoid, and latissimus dorsi.

Recommendation: 12 repetitions for 2 rounds

10. Narrow Grip Straight Arm Pull Down

Grasp the bar with an overhand grip and lean forward slightly by hinging at the hips. Maintain slightly flexed elbows and initiate the movement by depressing your shoulder blades and extending the shoulders. Pull the bar toward your thighs until you feel complete contraction in your lats, then slowly return to the starting position with control.

Muscles worked: Teres major and latissimus dorsi.

Recommendation: 12 repetitions for 2 rounds

Barbell Exercises

11. Bent Over V-Bar Row

Stand with feet shoulder-width apart and knees slightly bent. Keep your abs tight and grasp a V-bar with a narrow grip. Bend at the waist until your torso is almost parallel with the floor. From this position, pull the bar up toward your chest, keeping elbows close to your sides. Slowly lower the bar back to the starting position.

Muscles worked: Infraspinatus, middle and lower trapezius, teres minor, teres major, posterior deltoid, and latissimus dorsi.

Recommendation: 12 repetitions for 2 rounds

12. Bent Over Barbell Row

Stand with feet shoulder-width apart and hold a barbell with an overhand grip. Bend your knees slightly and hinge forward at the hips while maintaining a straight back. Engage your back muscles and pull the barbell up toward your chest, keeping elbows close to your sides. Pause briefly at the top before slowly lowering the weight.

Muscles worked: Infraspinatus, middle and lower trapezius, teres major, teres minor, posterior deltoid, and latissimus dorsi.

Recommendation: 12 repetitions for 2 rounds

13. Barbell Underhand Bent Over Row

Stand with a barbell in front of you and your knees slightly flexed. Bend at the hips and grasp the barbell with an underhand grip (palms facing upward). Position your torso parallel to the floor while keeping your back and neck neutral. Pull the barbell up to your lower abdomen, hold briefly, then slowly lower until it almost touches the floor.

Muscles worked: Infraspinatus, middle and lower trapezius, teres major, teres minor, posterior deltoid, and latissimus dorsi.

Recommendation: 12 repetitions for 2 rounds

Conclusion

Incorporating these back exercises into your training routine can help develop strength, improve posture, and create a more balanced physique. For optimal results, focus on proper form and controlled movements rather than lifting heavier weights with poor technique. As you progress, you can adjust the weight and number of sets to continually challenge your muscles.