Back Exercises - Complete Guide
Develop a strong, wide back with our complete back exercise guide. Learn the best movements for lats, rhomboids, traps, and overall back development.
Best Back Exercises
How to Train Back
- ✓Include both vertical pulling (pull-ups) and horizontal pulling (rows) movements
- ✓Focus on squeezing your shoulder blades together at the peak of each rep
- ✓Train back 1-2 times per week, often paired with biceps
- ✓Don't neglect upper back (traps, rhomboids) - they're crucial for posture
Common Mistakes to Avoid
- ✗Using too much momentum and swinging during pull-ups
- ✗Not pulling to full range of motion
- ✗Rounding the back during rows
- ✗Neglecting rear delts and upper back
Frequently Asked Questions
How often should I train back?
Most people benefit from 1-2 back sessions per week. Back muscles are large and need adequate recovery.
What's the best back exercise?
Pull-ups and barbell rows are excellent foundational movements. Include both vertical and horizontal pulling for complete development.
Should I train back and biceps together?
Yes, this is a very common pairing since biceps assist in pulling movements. Just don't overwork biceps if you're also training them separately.
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