My top 3 back workouts

Running short on time? You're in the right place.

We have compiled a list of the most efficient back exercises to build a monster back.

“Talent is not a pre-requisute, consistency is.”

1. Wide Overhand Grip Pull Up

Pull-ups are excellent tools for developing your upper back, mid-back, and lats.

However, using a wide overhand grip without leaning backward will also dramatically increase lat involvement by focusing on shoulder adduction. If you are not strong enough to perform a pull-up yet, try checking out this video for help working your way up.

How To Perform The Wide Overhand Grip Pull Up

Grab a pull-up bar with your hands far wider than shoulder-width and your palms facing away from you.

Exhale and pull yourself up by driving your elbows down and into the sides of your torso while bringing your shoulder blades down and together.

Continue pulling until your elbows are within several centimeters (1 inch) of touching the sides of your torso.

Then, inhale and lower yourself down in a slow and controlled fashion until your arms are fully extended, and you return to the starting position — continuing to maintain tension in your back, even at the bottom.

Repeat for the desired number of reps.

2. Single Arm Lat Cable Pulldown

The single-arm lat cable pulldown is an exercise that trains your lats through a larger range of motion than any rowing exercise is able to.

This is because it allows you to position your hand overhead so that your shoulder is in a deeply flexed position. If the shoulder is more flexed at the start of the range of motion of an exercise, the lats will experience a greater range of motion during each rep — leading to greater mechanical tension each set, and subsequently more overall growth.

Rowing variants that focus on training the lats using shoulder extension only involve a limited range of motion for the lats given the arm is placed in a position where the shoulder is only slightly flexed at the range of motion.

The publication by Jeno and Varacallo I mentioned earlier touches on this briefly, but this is true for all exercises — not just those you perform during back workouts.

Performing a bicep curl that stops when your arms are parallel to the ground will lead to less mechanical tension than one where your arms go all the way down during each rep. This exercise variant is able to take advantage of that same phenomenon so it’s incredibly effective to incorporate into your back workouts.

Because this exercise is only performed one arm at a time, it also allows you to rotate your torso slightly at the end of the range of motion, which forces your shoulder to rotate internally, further engaging the lats.

How To Perform The Single-Arm Lat Pulldown

Kneel on the ground while gripping a pulley attachment positioned above head level with one arm extended in front of you.

Using a neutral grip, exhale and drive your elbow back while keeping it tucked towards your side.

Continue until your hand reaches your abdomen. As it does, begin to rotate your torso to increase lat activation further slightly.

Inhale and return to the starting position by extending your arm.

Repeat for as many reps as necessary.

Switch sides to train the other arm as appropriate.

3. Underhand Narrow Grip Barbell Row

This is an uncommon variant of the common barbell row that emphasizes the upper back muscles.

It requires that you keep your arms close by your sides so that the lats are the primary focus of this exercise. It is also performed underhand, which increases bicep activation but makes this exercise more mechanically feasible to perform effectively.

How To Perform The Underhand Narrow Grip Barbell Row

Bend down while maintaining a flat back until your torso is parallel to the floor.

Grab a barbell with your hands shoulder-width apart and both palms facing away from you.

Exhale and begin rowing the barbell towards your belly button while keeping your arms by your sides.

While maintaining a flat back, focus on driving your elbows backward as you pull.

Continue until the bar touches the area around your belly button.

Inhale and begin lowering the bar down to fully extend your arms, returning to the starting position.

Repeat for as many reps as needed.