7 Best Back Workouts For Men – Howtodateatriathlete

Best Workouts Ever For Back In 2021

Many people are worried that their back muscles are not developing. In this post, we will see how to approach back muscles scientifically. According to the pack, it is a complex muscle. Because there is a lot of muscle. Now I want to ask you a question. I mean do you see the back workout as a lats workout? Or do you see it as a back workout?.

The surprising information that came out when I heard this from many people is that everyone sees the back workout only as a lats workout and you have to understand that this is completely wrong. If you focus only on the lats workout, it means that you are only completing 40% of the work. It means you do not care about other muscles.

I mean this is incomplete work. Before looking at how to deal with a complete back workout scientifically, you need to know about the basic anatomy of the back muscles. The back has a lot of complex muscles but it has four major muscles.

Lattisimus dorsi (lats)



Lattisimus Dorsi for best back workouts

This is a middle back region muscle. The major function of these muscles is to push the arms up and down.


Rhomboids for best back workouts

This is the area at the intersection between the upper and middle back. Its main function is to assist in the work of the lats muscles. The second is to stabilize the shoulder blades.


Trapezius for best back workouts

This is the upper back area. I.e. neck. Its main function is to lift and rotate the shoulder.

Erector Spinae

Eractor Spinae for best back workouts

It is located in the lower back region. It will be a little on your spinal. Its main job is to stabilize the posture and spine.

Now you understand the importance of a lower back workout. You first need to know which workouts do what work. The back is divided into two workouts, isolation and compound. That is, all workouts are separated by these two. Where isolation is focused on a small area and compound is multi-joint involvement. That is, many muscles are involved at the same time.

It has long been believed that pull-ups and pull-downs increase the width of the back and rowing movements increase the thickness of the back. So let’s put this and see what workout is most involved in the basics. Now for the best back workouts, let’s see which muscles are involved in which workouts.


  • Pull-ups
  • Pull-downs
  • Stiff arm pull-downs


  • Rows
  • Dumbbell rows
  • Barbell rows
  • T-bar-rows


  • Shucks
  • Upright rows (barbell or dumbbell)

Spined Erectors

  • Deadlifts
  • Good mornings
  • Hyperextensions

You may have a question? Do all these muscles only involve these areas? Absolutely Not. Any workout may be called primary muscle involvement or secondary muscle involvement. Everything said in it is primary muscle involvement. As well as being involved in a monolithic combination, this is not the only target. Now let’s look at the best back workouts.

1. Pull-Ups

4 sets * 10-12 reps
Levator Scapulae muscle becomes involved when going up in this workout. And going down involves muscles such as Brachioradialis, Brachialis, Biceps Brachii, Posterior Deltoid, Rhomboids(deep), Teres Minor, Teres Major, Infraspinatus, Latissimus Dorsi. This is one of the best back workouts.

2. Wide-Grip Lat Pull-Down

4 sets * 10-12 reps
In this workout, muscles like Teres Minor, Teres Major, Infraspinatus, Biceps Brachii, Brachioradialis, Brachialis, Posterior Deltoid, Trapezius (middle and lower), Latissimus Dorsi.

3. Machine Front Pull-Down

4 sets * 10-12 reps
Ii involves muscles such as Teres Minor, Teres Major, Infraspinatus, Biceps Brachii, Brachioradialis, Brachialis, Trapezius.

4. Machine High Row

4 sets * 10-12 reps
In this workout, the Teres Minor, Rhomboids(deep), Infraspinatus, middle and lower trapezii, Latissimus Dorsi, Brachioradialis, Brachialis, Posterior Deltoid, Teres Major, Pectoralis Major become involved when pushed forward. And Brachialis, Brachioradialis muscles become involved when brought close to the chest.

5. Seated Cable Row

4 sets * 10-12 reps
When the cable is pulled, the Pectoralis Major, Brachialis, Brachioradialis muscles become involved. And Teres Minor, Teres Major, Posterior Deltoid, Trapezius(middle and lower), Infraspinatus, Rhomboids, Latissimus Dorsi muscles become involved when the cable is dropped.

6. Bent Over Dumbbell Rows

4 sets * 10-12 reps
During this workout, Trapezius(middle and lower), Infraspinatus, Teres Minor, Teres Major, Latissimus Dorsi, Posterior Deltoid, Brachioradialis muscles become involved.

7. Bent-Over Barbell Row

4 sets * 10-12 reps
When you put your hand in this workout, the Posterior Deltoid, Trapezius(middle and lower), Teres Minor, Teres Major, Infraspinatus, Rhomboids (deep), Latissimus Dorsi, muscles become involved. And Brachialis works when the hand is brought to the side of the chest.


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