How To Build The Back Muscles?

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We all want to be able to squat and do the weight deadlifts like professionals and along that to have perfect back, abs, chest, and arms. It’s a dream so many are hoping to achieve, to stand in front of the mirror and be impressed by themself, to see that all the hard work and dieting has finally starting to pay off, yeah that’s what we want, isn’t it?

How To Build The Back Muscles

Well, it doesn’t have to be a dream, it can be done. Read the rest of this article and find out how to build the back muscles. OK, now you are probably thinking, what to do then? The way to go is both, diet and proper exercise, but in the process of it don’t neglect other muscle groups as well or else your body could look the way it’s not supposed to.

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Building a strong and muscular back is as important as building a chest, arms, legs, or any other muscle group. The back muscles ensure a good posture, functionality, and cohesion between other muscles. A weak back will prevent you from doing, let’s say, a lot of deadlifts.

Very often folks don’t give much thought to the back and even when they do, they don’t know how to start and what kind of exercises to do for the back muscles. Maybe you are even doing some of them without knowing that those are great for the back. So, let’s get into it, here are 6 of the best exercises that will answer the question of how to build the back muscles?


How To Build The Back Muscles - deadlifts

One of the most important exercises when it comes to lifting, the one that you should definitely be doing if you aren’t already. The deadlift requires the entire body to work to get that weight off the ground, especially the back muscles. They are great for strengthening and toning the back muscles. Remember to keep your torso straight and don’t bend, that will ensure that you are doing it the right way and prevent injuries that can occur with bad form.

Kettlebell Swings

How To Build The Back Muscles - kettlebell swings

Kettlebell swings are great for back muscles that control our posture, but they do more than that, strengthening of the core happens during this exercise too. Start with lighter weight t get the needed form and move up with weight to get more power and control of the body.

Bent-over Rows

How To Build The Back Muscles - bent-over rows

Rows work on your lats and traps and are an excellent way to build back. They can be done in various ways, with barbells, dumbbells, or machines. Choose the one that suits you the most and stick with it, there is a different form with any of the equipment so it’s better to get one right than to change all the time, plus it will prevent you from getting injured.

Lat Pulldowns

How To Build The Back Muscles - lat pulldowns

Lat pulldowns are very similar to pull-ups except you are pulling the weight down on a gym machine instead of pulling your own body weight up. There is a possibility of adjusting the desired level of weight, you don’t have that with pull-ups since you have to pull the whole weight of your body. It can be done in a sitting or standing position, and also with a wider or more narrow grip. Try out a few possibilities and find one that suits you the best. Preserving the form on this one can be a bit difficult, so keep that in mind.


How To Build The Back Muscles - pullups

Pull-ups and chin-ups are the most difficult exercises you can use to build back muscles. They look easy when you observe someone else doing it, but they are not. Lifting the weight of your whole body is very tiring for the muscles, in other words, you will feel fatigued very soon. All that said, that is exactly a reason why this exercise gives the best results to build back muscles. If it doesn’t hurt, you didn’t do it right, that’s just a fact.


How To Build The Back Muscles - plank

Even it is mostly presented as a core exercise, it is a full-body workout. The plank is really hard to do, it looks easy but guess again. During this one, deep back muscles called the “erector spinae” get activated because they are helping you hold the position.


Strengthening and toning of the back muscles have many benefits in making everyday life so much easier. This set of exercises can be a good foundation for your back muscles workout. It will certainly make you stronger and feel better, giving you a better quality of life. Remember to be careful, avoid injuries, and increase resistance or weight as you progress.

How To Build The Back Muscles - dumbbell set

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