Build Muscle and Lose Fat – Articles on Weightlifting, Diet, and Nutritional Supplements

The Top 5 Best Back Exercises

November 6th, 2008 Posted in Weight Training

Arnold T-Bar Row

Nothing is more impressive than being able to bang out 30 pull ups in a row or finishing a set of 10 with 90 lbs hanging from a belt. Nothing LOOKS more impressive than being able to hit an impressive front or rear lat spread with confidence. Furthermore, how many women do you know that can finish a set of 10 pull ups? Trust me, there aren’t many.

The reality is that we can accomplish all of these things with intense free weight back training.

Your back muscles comprise the second largest set of muscles, after the legs. Therefore, putting some serious effort into training your back will pay off huge dividends whether you are looking to burn a large number of calories, better fill out your shirts, condition your body for functional strength, or even to fix your posture from focusing too long on chest training.

Strong back muscles will allow you to:

• Pick up anything heavy off the floor or ground, working in unison with the legs.
• Burn nearly as many calories as you would when training legs.
• Move your body more easily through space, specifically when pulling yourself up.
• Protect yourself from muscle imbalances that occur from overtraining the chest.
• Row a boat faster than any of your punk friends.

Anatomy of the Back

For this discussion we are going to focus on the mid to upper back only. I won’t be talking at all about the lower back or glutes, as this is a discussion in and of its own. You can find out a bit more about lower back and glute training in the post about the top 5 best hamstring exercises. I will focus more on lower back in a separate article at a later date.

There are two main muscle groups that are visible even when our shirts are on. These are called the latissimus dorsi and the trapezius.

The latissimus, or lats, are the muscles that run from the armpits to the waist. This is what you see when people flex their backs as with a lat spread bodybuilding pose.

The trapezius, or traps, are the muscles that start in a point at the base of the skull, sit to either side of the neck, above the shoulders, and extend in a diamond shape to a point in the middle of the back. A muscle called the levator scapulae works in conjunction with the traps and lats.

Trap are what cause some big dudes to appear to have no neck. This is also how you can tell if someone is really serious about their training. Typically if someone has completely flat traps it means that they probably do not engage in significant free weight complex exercises like deadlifts, bent over barbell rows, cleans, and definitely not barbell shrugs.

The Smaller Muscles of the Back

Some of the smaller back muscles include teres major, teres minor, infraspinatus, supraspinatus, and rhomboideus (rhomboids). These are considered secondary muscles and are sufficiently stimulated when you train the larger latissimus dorsi with both vertical and horizontal movements.

The serratus is another back muscle that wraps around the body and it also visible from the font. If you desire to train the serratus directly, which many people do, the best exercise for that is probably dumbbell or barbell pull overs. In the past when I trained 4 days a week I often included pull overs on back day.

Back Anatomy

Functions of the Back

Contrary to what you might think when you picture a row, the function of the lats is to pull the arm down toward the pelvis. When the arm is in a fixed position such as with a pull up, the lats serve to bring the body up towards the arm. The function is the same, but the motion depends upon the position of the arms and torso.

Lats also function to stabilize the torso during many movements, including the flat bench press and overhead press.

Your traps function to facilitate scapular elevation (shrugging), scapular adduction (rowing) and scapular depression (pull downs). Often they work in conjunction with the lats and the other small muscles, especially when rowing or pulling down.

Top 5 Best Back Exercises

Of course deadlifts are part of this list, but I intend to target exercises that train the upper and mid back directly. For more information on deadlifts and other lower back exercises, see my post about the 5 best exercises for hamstrings.

1. Barbell Bent Over Rows – Horizontal training
   Bent over rows with a barbell is arguably the most important back exercise you can do for pulling strength and thickness in the upper body. This is a compound movement that works everything from traps to lats to lower back and hamstrings. Using proper form, bent over barbell rows will help you stand apart with thickness and strength, from the people who only do pull ups, chin ups, or (God forbid) pull downs.

   To set up: you should start by standing on a box or platform with the loaded barbell. This is necessary to avoid the plates hitting the floor when you use 45 lb plates. Your stance should be shoulder width for conventional barbell rows. Now, keeping your knees slightly bent, your head up, and your back straight, bend over until your upper body is lower than 45 degrees to the floor. My goal is always to get as close to parallel with the floor as possible.

   The weight should be hanging straight down from your arms at this point, directly below your chest. You should have a pronated grip on the bar; your palms should be facing towards you. Feel free to use a bit of chalk if you are rowing really heavy. NO STRAPS!
   
   To row: to start a row, use your back muscles to pull the bar straight up to touch your chest. The elbows should be tucked in, head up, back straight, and you should NOT bounce. Lower the weight under control and repeat.
   
   Variations: close grip, wide grip, medium grip, two arm dumbbell rows, supinated rows (palms facing away).

   There is also a machine called the T-Bar that can be used for rowing. Old school lifters might even put one end of an Olympic bar in the corner of a room, and use the other end as a T-bar and a neutral grip cable attachment as the handle.

   
2. Pull Ups and Chin Ups – Vertical training
   Pull ups and chin ups are a true measure of strength. They are one of those exercises that can be used to gauge a person’s physical strength relative to their body weight. For example a powerlifter might be able to bench press 600 lbs at a body weight of 280 lbs, but maybe he can only do 4 pull ups. Meanwhile a 175 lb guy can only bench 315, but he can bust out about 30 pull ups.

   So let me ask you, who is really stronger? Better yet, which person’s strength would you wish to have? Sorry, but I’d rather be the smaller guy.

   To set up: stand on a box or a platform if you need to, or just jump up, so you can reach the bar. Pull ups are typically harder than chin ups, but I recommend you switch off between the two. Pull ups use a pronated grip (palms down, or in this case palms facing away), while chin ups use a supinated grip (palms up). Hands should be just wider than shoulder width for a medium grip pull up, or just inside shoulder width for a medium grip chin up.
   
   To pull up: the goal is to pull yourself up until your chin is over the bar. Keep your head up, possibly looking at the ceiling, and get that chin over the bar, pause just long enough to get a full contraction. Lower yourself back down so that your arms are about 99% straight, don’t bounce.

   If you can’t do a pull up, most gyms have assisted pull up machines. Start there and work your weight towards your first bodyweight pull up.

   If you can do more than 10 pulls up with bodyweight, it might be time to consider weighted pull ups and weighted chin ups. You can do this by hanging a dumbbell between your legs or ankles, or by using a belt with a chain to suspend the weight between your legs.

   Variations: wide grip, medium grip, narrow grip, neutral grip (palms facing each other), pull ups, chin ups, towel pull ups to blast your grip and finger strength. Many people do lat pull downs on machines or with cables, but I’m telling you not to. Stick with free weights!

   
3. Barbell Shrugs – Upper back
   Shrugs are specifically a traps only exercise. The lats don’t come into play at all. You can go pretty heavy on shrugs. I built a decent set of traps back in the day by working up to 10-12 reps with between 495 and 585 lbs on a standard olympic bar.

   To set up: unless you feel like deadlifting the weight off the floor, your best bet is to unrack the bar at thigh height from a platform, squat rack, power rack, or whatever else you can use. This is one of maybe 2 exercises for which I condone using straps. You want to avoid using an alternating grip if possible, and sometimes using chalk just doesn’t cut it if you are using heavier weight than you typically deadlift.

   To shrug: take a pronated grip on the bar just outside your hips and unrack the weight so that it hangs to mid thigh. Always stand straight with your head up, and knees just barely bent. Try to touch your shoulders to your ears by shrugging straight up, as high as you can. Hold for half a second to really get that contraction. Lower the weight under control back to mid thigh.

   Variations: dumbbell shrugs are good too, but you can’t use as much weight.

   The guy in this video shrugs really fast and I would prefer a longer pause at the top, but this is really what a heavy barbell shrug will look like.

   
4. One Arm Dumbbell Rows – Horizontal training
   This is a great way for you to isolate each side of your back in turn. While you can’t go as heavy as barbell rows, you can still go pretty heavy and you can get a fuller contraction with a greater range of motion because the barbell does not restrict your scapula from fully retracting on each rep.

   To set up: grab a dumbbell and place it beside a bench. Now kneel with one leg on one end of the bench and place your hand on the other end for support. At this point your upper body should be parallel to the floor, and your free leg should be planted just behind you and to the side of your body for support.

   To row: grab the dumbbell with a neutral grip (palm facing your body), arm fully extended and lift the dumbbell off the floor. From this point you want to row the weight up and back, pulling your hand in just above your hip, and getting your elbow also up and back as far as possible. Experiment with wrist angles to make this exercise harder, easier, or more comfortable for you.

   Variations: you can use a machine or a cable exercise for this, but I highly recommend you stick with free weights.

   
5. Reverse Fly
   OK, you might be thinking this exercise is foo-foo, but it really works the smaller muscles in your upper back. I guess I wouldn’t really recommend this as a staple exercise for powerlifters or other strength athletes, but it is mandatory for bodybuilders. This will really help to separate the muscles in the back, and will build the rear delts, which are typically very hard to cultivate.

   To set up: standing or sitting, grab some dumbbells, bend over so that your upper body is parallel to the floor. Allow the weights to hang at your sides, arms fully extended.
   
   To reverse fly: keeping your back flat and straight, raise the weight vetically until your hands are at their highest possible position. Hold for half a second to contract. Lower the weight under control, but stop a couple inches short of where you started. The goal is not to pause at the bottom of the movement for rest. Tension should be kept on the muscles at all times.

   Variations: because this is not a compound exercise, reverse flies on any number of machines or cables are usually an acceptable alternative to dumbbells.

   Reverse Flyes

Honorable mentions: deadlifts, pull overs, cleans and snatches for the traps.

To use this exercise list optimally, you will want to choose 1 horizontal movement and 1 vertical movement, to work into each workout. For full body workouts, choose only one exercise each day, but be sure to alternate between horizontal and vertical. However if you are in a back specialization phase you can definitely choose 1 vertical and 1 horizontal movement for each workout to really force your back to adapt.

If you use the outdated method of splitting up your body parts each day, you can choose to split your back into horizontal and vertical training by using 2 horizontal exercises on horizontal back day, and 2 vertical exercises on vertical back day. Often horizontal back is paired with chest and vertical back is paired with legs.

Written by Steve
Steve is a formerly ISSA certified personal trainer and sport nutritionist, who has been studying, practicing, and experimenting since 1994. Please use the content at Project Swole to supplement the advice of your doctor or physician. All medical questions should be directed towards a qualified medical professional, and the advice provided at Project Swole should be used at your own discretion.

If you like this post please subscribe to updates with Feedburner.

Related posts:

1. The Top 5 Best Biceps Exercises
2. The Top 5 Best Legs Exercises for Your Quads
3. The Top 5 Best Shoulder Exercises
4. The Top 5 Best Hamstring Exercises
5. The Top 5 Best Chest Exercises

Related posts brought to you by Yet Another Related Posts Plugin.

Tags: back, lats, traps, weight lifting, Weight Training, weightlifting