The Only Back Exercises that you'll ever need

This list was carefully crafted so that you ONLY need to hit these exact exercises in order to build muscle effectively.

For your convenience, each exercise below has in-depth directions.

Your back consists of many important muscles, the most important of all being the latissimus dorsi or otherwise known as your lats. In addition to the lats, your rhomboids, trapezius, and deep muscles of the middle & lower back contribute to the overall back composition. Here’s how to workout your back muscles:

1. Pull-ups: 3 sets for AMRAP(as many reps as possible)

2. Lat Pulldowns: 4 sets for 8-12 reps

3. Row Machine: 4 sets for 8-12 reps

4. Back Extensions: 3 sets for 8-12 reps

Explanations on each Back Exercise

Pull-ups: 3 sets for AMRAP (as many reps as possible)

DIRECTIONS: For normal pull-ups, jump or use a step to reach the bar, gripping it with your hands slightly wider than shoulder-width apart, palms facing away. Hang with your arms fully extended, engaging your core. Think about pulling your elbows down to the floor on your way up, helping to activate your lats. Initiate the pull by squeezing your shoulder blades together and lifting your chest toward the bar. Focus on a controlled descent, fully extending your arms while fighting to keep control as gravity pulls you down. If you are brand new to pull-ups, I’d recommend starting with assisted pull-ups. Assisted pull-ups lighten the load, making it easier for beginners, while regular pull-ups require lifting your full body weight. 

Lat Pulldowns: 4 sets for 8-12 reps 

DIRECTIONS: When performing lat pulldowns, start by adjusting the leg pad to ensure a snug fit between the seat, your legs, and the pad. Sit comfortably, grabbing the bar with a slightly wider than shoulder-width grip. Maintain a straight back and an elevated chest throughout the exercise. I personally clench the bar extra tightly with my pinky fingers since it helps activate my lats. Set the weight to your preference and sit down, securing your legs between the seat and pad. Inhale deeply and bring the bar below your chin. Pause briefly at the bottom, then exhale slowly, controlling the weight back up. Emphasize a deliberate and controlled ascent, taking 3-5 seconds before fully straightening your arms. Initially, prioritize perfecting your form before progressing to heavier weights.

Row Machine: 4 sets for 8-12 reps  

DIRECTIONS: Adjust the seat height and chest pad (if applicable) so that the machine’s movements align with your shoulders, elbows, and back muscles. Make sure your arms are fully extended at the beginning of the exercise. Tightly grip the neutral/angled neutral grip, squeezing evenly between all fingers. Inhale deeply, using your elbows and back muscles to pull the weight. As you pull the handles towards you, keep your elbows close to your sides and squeeze your shoulder blades together. Pull the weight as far back as you comfortably can, pausing for a brief second at the climax before exhaling and slowly controlling back to the starting position. Extend your arms fully at the start and finish of the movement to optimize the range of motion. 

Back Extensions: 3 sets for 8-12 reps

DIRECTIONS: Adjust the top pad so that it fits against your upper/mid back level. Next, use the arm lever to find a good starting position. Once in position, keep your back straight & chest elevated. Take a deep inhale and push backward till you reach a normal seated position. Avoid going too far backward since you can overextend your back muscles. Exhale as you return to the starting position, keeping your core engaged throughout the entire time.