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Best Back Workout Routine

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Ripped traps, defined lats, and chiseled rhomboids are defining characteristics of someone who is fit and healthy. Building an effective workout routine for your back can be confusing at times, and picking exercises can be difficult.

A good back routine should focus on several different muscle groups and involve specific exercises to get you the best results.

This article will discuss these important components of a back routine and give you a sample workout routine.

Your back is comprised of several different muscles, and it is important to learn the position and function of each of these muscles in order to workout efficiently and target the muscles effectively.

The back consists of five major muscles; they are the: trapezius, rhomboideus major, deltoideus, latissimus dorsi, and sacrospinalis. These muscles function to support the spinal column, move the neck and the shoulders, and flex or extend the upper body.

There are many exercises that target each of these muscles individually - both isolation and compound exercises. By using a combination of exercises you will be able to develop a lean, powerful back.

As a generally rule, compound exercises are the best for building mass and strength. Compound exercises for the back include the row, deadlift, and pullup. Isolation exercises are great for targeting specific muscles and fatiguing them at the end of a workout. Some great isolation exercises are the lat pulldown and back extension. For an excellent back routine that includes these key exercises, read below:

bench press tips

Warm Up: 5-10 minutes treadmill/bike
5 minutes of dynamic stretching

Pullups 5 x 10 (if you can do more than 10 reps, attach a weight using a lifting belt)
Deadlifts 5 x 5
Barbell Row 5 x 5
Lat Pulldown 3 x 10
Back Extension 3 x 12 (with a 25-35 pound weight)

Pullups are perhaps the best exercise for building back definition and mass. They work almost all muscles in the back, and well as the biceps and abdominals. Pullups are most effective when done in the 8-10 rep range with your bodyweight. If you can do more than that, try adding weight and working your way back up to 10 reps.

For a thick, powerful back, deadlifts are the best compound exercise. While they work mainly your lower back, abdominals, traps, and legs, they are great for adding width to your back. An added advantage of deadlifts is that you are able to load a large amount of weight onto the barbell. As with any big compound lift, practice strict form and perfect the technique to avoid injury. 

Barbell rows, lat pulldowns, and back extensions are all great exercises for your lower and middle back muscles. Adding these to the end of a workout will ensure that you exhaust the muscle and break down as many muscle fibers as possible.

The above muscle gaining routine is a good starting point for beginner lifters or those who are unsure as to how to set up a back workout. If you find your progress is slowing or the routine needs altering, feel free to customize it for your individual preferences and goals. Lifting smart and consistently will guarantee you build a huge ripped back!

vince delmonte fitness

Check out the articles below for more lessons and articles on back workouts and exercises...

Best Back Workout Routine | Lower Back Workout | Upper Back Workouts:


  1. Eight Moves To A Thick, Wide Back: These Exercises Will Give You That "V" Shape
    The ideal "X" and "Y" shaped bodies incorporate well developed and defined Latissimus Dorsi, the broad muscle on the side of the back and Teres Major that crosses the scapula and connects with the rear deltoids.
  2. Back Exercises For Beginning Bodybuilders
    A ripped, thick back can be one of the most impressive features on a bodybuilder. Often, this muscle group is the difference between first and last at a competition.
  3. How To Train For Muscle Gain To Occur
    Gaining weight, however, is not an easy task (as you may have realized). For muscle gain to occur, you need to perfect a few important nutrition and training concepts.
  4. Know Your Muscles - The Chest And Upper Back
    Unfortunately most new lifters make some very simple mistakes like making their own routine or performing the exercises wrong - which costs them precious time and effort.
  5. Instantly Increase Your Strength On Every Back Exercise
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  6. How To Succeed With Your Workout Program
    Whether you have been working out for a while or are new to working out, you may be looking for ways to maximize your success in the gym. Forget magic weight loss pills and expensive training programs, these tips only require dedication and hard work.
  7. Ways To Boost Gains While Spending Less Time In The Gym
    Maximizing your progress and results in the gym is something that every lifter - new and advanced likely wants to prefect. There are many factors that can influence how long it takes you to reach your goals.
  8. Know Your Muscle Building Exercises - The Back
    With the vast amount of information available to you, it can sometimes is can be hard to tell what is fact and what is fiction when it comes to building muscle.
  9. Building Muscle – Why Less is More
    Looking to build muscle? What if I told you that by following just a few simple concepts you could build muscle more effectively than ever before? Would you believe me?
  10. Top 5 Exercises For Increasing Back Mass
    A thick, solid back is something all bodybuilders and fitness enthusiasts hope to acquire. Are you doing the most effective exercise to achieve this?
  11. Why The Deadlift Is One Of The Best Mass Building Exercises
    So you want to build a bigger back huh? What about bigger traps? Ripped hamstrings and quadriceps? Then the deadlift is the exercise for you!

Best Back Workout Routine | Lower Back Workout | Upper Back Workouts