Top 10 best exercises for building back muscle

Top 10 Best Back Exercises for Building Muscle Effectively

Many people who start working out tend to focus on major muscles, such as the chest or arms, but often forget one of the most essential pillars of their physique: the back. Indeed, a strong back is the true foundation of a balanced physique, better posture, and effective prevention of everyday injuries.

Let us show you the best back exercises for building muscle, suitable for all levels, and accessible at the gyms closest to you (like those at Éconofitness, for example!).

The Best Back Exercises

1. Dumbbell Row to Target the Lats

The dumbbell row is one of the best exercises for comprehensively and effectively building the muscles of the upper back, specifically targeting the latissimus dorsi and the rhomboids. This exercise also improves your stability because it engages the core. You can perform it safely in any Éconofitness gym.

• Place one knee and the hand on the same side on a flat bench, keeping your back straight.
• Grab the dumbbell with your other hand, arm extended toward the floor.
• Pull the dumbbell toward your hip/side, keeping your elbow close to your body.
• Strongly contract the muscle at the top of the movement before lowering the weight.

2. Shrugs to Strengthen the Trapezius

Shrugs are a simple yet incredibly effective back exercise for developing the upper part of the trapezius muscle (the "traps"). This exercise simply involves shrugging your shoulders while holding a load, such as a dumbbell in each hand.

To perform it correctly, stand straight with a flat back and raise your shoulders as high as possible without bending your elbows. Hold the contraction for a second before lowering the weight. It's an excellent movement for beginners looking to strengthen this key upper-body area and improve their posture.

3. Lat Pulldown to Build Back Muscle

The lat pulldown (vertical pull on the high pulley) is a fundamental strength training back exercise for widening the back by targeting the latissimus dorsi (lats). Sit facing the machine and grip the bar with a grip wider than your shoulders. Pull the bar down toward your upper chest, keeping your torso upright and contracting your back muscles.

Different grips (wide, close, neutral) allow you to vary the muscle recruitment. The pulley equipment at Éconofitness is perfect for performing this exercise safely and with good technique, to maximize your muscle gains.

4. Seated Cable Row (Underhand Grip)

The seated cable row (or horizontal cable pull) is another excellent back exercise for adding thickness to your back. By using an underhand grip (palms facing up/supination grip), you place greater emphasis on the lower part of the lats as well as the biceps. This exercise is highly effective for comprehensive strengthening.

• Sit facing the low pulley, with your feet securely braced and your back straight.
• Pull the handle toward your abdomen, keeping your elbows close to your body.
• Squeeze your shoulder blades tightly at the end of the movement.
• Control the return motion to fully stretch the muscle.

5. Wide-Grip Pull-ups to Build Muscle

Wide-grip pull-ups are a demanding, but incredibly rewarding, strength training exercise for developing back width. By gripping the bar with your hands well apart, you maximize the activation of your latissimus dorsi (lats). If you are a beginner, don't get discouraged.

You can progress by using resistance bands for assistance or by using the dedicated assisted pull-up machines available in Éconofitness gyms. The most common mistake is not performing a full range of motion; make sure to fully extend your arms at the bottom and get your chin over the bar at the top. This back exercise is an absolute must-do.

6. The Superman Exercise

The Superman exercise is a simple yet powerful movement that targets the lower back, and it is also an effective glute exercise, all while improving core stability. To perform it, lie on your stomach with your arms stretched out in front of you and your legs fully extended. While holding this position, simultaneously lift your arms and legs off the floor, as if you were imitating a flying superhero!

Focus on contracting your lower back and glute muscles throughout the exercise. Hold this position for a few seconds, then slowly lower yourself back down. This exercise strengthens the posterior chain and helps correct postural imbalances while developing better core stability. It is particularly effective for preventing lower back pain related to prolonged posture.

7. Inverted Row

The inverted row is an excellent strength training back exercise for working the back muscles, especially the lats and rhomboids, while also activating the biceps and core stabilizing muscles. To perform this exercise, find a sturdy table or support (like a squat rack) at a height that allows you to hang underneath it, with your arms extended and your feet on the ground.

Place your hands in a neutral grip, with palms facing each other, and start by pulling your chest toward the underside of the table (like a squat rack), squeezing your shoulder blades. Your back must remain straight, and you must ensure you maintain good posture throughout the entire movement. Once your chest is close to the support, slowly lower yourself back down, controlling the descent. This movement is perfect for strengthening your back muscles and improving your posture.

8. Glute Bridges

Glute Bridges are an essential exercise for strengthening the posterior chain, particularly the lower back, glutes, and hamstrings. To perform it, lie on your back with your feet flat on the floor and your knees bent. Place your arms along your sides, palms down for greater stability.

Next, by contracting your glutes and lower back muscles, gently lift your pelvis toward the ceiling. The goal is to form a straight line between your knees and your shoulders while maintaining the contraction of your lower body muscles. Hold this position for a few seconds, then slowly lower back down to the starting position.

This movement improves core stability, strengthens the glutes and lumbars, and is ideal for correcting postural imbalances often linked to prolonged sitting.

9. Deadlifts for a Solid Back

The deadlift is a fundamental strength training exercise that engages almost all the muscles in the body, but it is particularly effective for strengthening the entire posterior chain, including the muscles of the lower back and lumbars. The key to this exercise is perfect technique to protect your spine.

It is imperative to keep your back perfectly straight, drive up with your legs, and contract your core muscles. There are several variations, such as the sumo or the Romanian deadlift, each with its own specifics. When executed well, it is a powerful movement for building a solid and injury-resistant back.

10. Back Extensions to Prevent Pain

Back extensions (or hyperextensions) are an isolation exercise specifically targeting the muscles of the lower back, making them ideal for strengthening and preventing pain. Whether performed on a dedicated bench at the gym or simply on the floor (like the Superman exercise), this movement helps correct postural weaknesses.

It is an excellent complement to heavier exercises and is particularly recommended for people who spend a lot of time sitting. The equipment in our gyms, such as the back extension benches, allows for a safe and comfortable execution of this essential exercise against back pain.

FAQ on Back Muscle Training

Which exercise builds the most back muscle?

There isn't a single "best" exercise, but compound movements like the deadlift, pull-ups, and rows are extremely effective for working all the muscles of the back.

How do I build my upper back muscle?

For the upper back, focus on dumbbell or barbell rows, wide-grip pull-ups, and shrugs for the trapezius muscle.

Is it good to train my back every day?

No, just like any other muscle, recovery is essential. Aiming for back training 1 to 3 times per week is sufficient for most people, allowing at least 48 hours of rest in between.

Which exercises are best for the lower back?

Deadlifts and back extensions are excellent for strengthening the lower back muscles and protecting your spine. Also, remember to strengthen your abdominals for complete core support.