A strong back supports almost everything you do, from lifting groceries to sitting comfortably at your desk. The best back exercises help you build strength, improve posture, and reduce your risk of pain, whether you are training at home with no equipment or in a fully stocked gym.
Below, you will find simple explanations, clear instructions, and realistic tips so you can build a back workout that fits your level and your space.
Why back exercises matter
Your back is part of your “posterior chain,” the muscles running along the backside of your body. These muscles help you stand tall, stabilize your spine, and balance out all the pushing movements you do, such as pushups or pressing.
Matthew Wert, M.D., an orthopedic surgeon and Director of Sports Medicine at New York Methodist Hospital, notes that keeping your back strong is crucial for functional movement and for preventing injuries across all ages. When you make back training a regular habit, you are not just chasing muscle definition. You are investing in how well your body moves and feels in daily life.
Best bodyweight back exercises
If you do not have access to a gym, you can still train your back effectively. Bodyweight back exercises are especially useful for home workouts, travel, or days when you want less equipment.
Pullups
Pullups are often called the king of back exercises because they train many muscles at once, including your lats, upper back, and arms. They are also a great benchmark of upper body strength, which is why many lifters and even casual Reddit users recommend them for novices.
How to do them:
Grab a pullup bar with your palms facing away, hands slightly wider than shoulder width. Start from a dead hang, brace your core, then pull your chest toward the bar by driving your elbows down. Lower slowly until your arms are straight again.
Try 3 to 4 sets of 6 to 10 reps. If that is too hard right now, use a resistance band for assistance or perform negative pullups, where you focus on slowly lowering from the top.
Inverted rows
The inverted row is an excellent pulling movement if you cannot yet do full pullups or if you want more volume without overloading your joints. You can use a bar in a rack, a sturdy table edge, or suspension straps.
How to do them:
Lie under the bar and grab it with an overhand grip. Your body should form a straight line from head to heels. Pull your chest toward the bar while squeezing your shoulder blades together, then lower with control.
Aim for 3 sets of 8 to 10 reps. The more horizontal your body, the harder the exercise.
Superman variations
Superman exercises train the muscles along your spine and mid back without any equipment. Variations like Y, W, and T Supermans change your arm position, which shifts the emphasis to different parts of your upper back.
General setup:
Lie face down with arms extended in front of you or out to the sides depending on the variation. Lift your chest and arms slightly off the floor, hold briefly, then return to the starting position.
You can use several versions in one short circuit and perform 3 sets of 12 to 15 reps each. These are especially useful if you are trying to correct rounded shoulders or long hours of sitting.
Reverse snow angels and hip hinges
Some of the best bodyweight back exercises do not look fancy, but they work very well, especially if you are new to strength training.
-
Reverse Snow Angels:
Lie face down and slowly sweep your arms from overhead down toward your hips, keeping them just off the floor. This engages your scapulae, lats, and rhomboids. You can start with 3 sets of 5 controlled reps, focusing on smooth motion instead of speed. -
Hip Hinge (Good Mornings):
Stand tall, feet hip width, and place your hands lightly behind your head or across your chest. Push your hips back as you lean your torso forward, keeping your spine neutral, then stand back up. This targets your lower back, glutes, and hamstrings. Try 3 sets of 10 to 15 reps.
Good technique is essential here. A flat, neutral back helps you feel your muscles working without straining your spine.
Best back exercises with equipment
If you have access to dumbbells, barbells, machines, or bands, you can expand your options. These are some of the best back exercises you will see in beginner programs as well as advanced bodybuilding routines.
Deadlifts
Deadlifts are one of the most effective back and posterior chain exercises. They work your upper traps, lats, spinal erectors, glutes, hamstrings, and even your calves. Because they are so demanding, you will usually want to place them at the start of your workout when you are freshest.
Basic approach:
Stand with your feet under the barbell, grip the bar slightly wider than shoulder width, brace your core, and push the floor away as you stand up tall. Keep the bar close to your body and your spine neutral. Reverse the movement to lower it back down.
If you are lifting heavy for fewer than 6 reps, keep deadlifts as your first major lift so you can recruit the most muscle safely.
Bent over rows
The bent over row is a classic back builder. It works the upper and lower back, lats, and traps while also teaching you how to hinge and maintain a strong position.
How to do them:
With a barbell or pair of dumbbells, hinge forward at the hips, maintaining a flat back. Pull the weight toward your lower ribs or belly button, pause briefly, then lower with control.
Because the lower back supports you throughout, it is smartest to keep this exercise early in your session and use heavier weights for 6 to 10 reps. You will feel both width and thickness gains in your back as you progress.
Pullups and lat pulldowns
In gym settings, pullups and lat pulldowns often go together. Pullups challenge your bodyweight strength, while lat pulldowns let you adjust load and focus on form.
Lat pulldown tips:
Sit upright, grab the bar with a grip slightly wider than shoulder width, and pull it down toward your upper chest, leading with your elbows. Avoid rocking or using momentum. Chris Bumstead, a top bodybuilder, is known for emphasizing time under tension and even holding the bottom of the pulldown for a few seconds to fully engage the lats.
If full pullups are not yet accessible, assisted pullups and lat pulldowns are excellent ways to build the same pulling pattern and gradually move toward unassisted reps.
Rows for every level
Rows show up in almost every well designed back program for good reason. They are simple, scalable, and friendly to both beginners and advanced lifters.
Some useful row variations include:
- One arm dumbbell row
- Chest supported row
- T bar row
- TRX or suspension trainer row
- Standing band row
Beginners often do well with chest supported rows because the bench takes pressure off the lower back and encourages strict technique. T bar rows allow for heavier loading and can target different areas of your back depending on your grip width and handle choice.
A general guideline is to use lower reps and heavier loads for compound rows early in your workout, then lighter weights and higher reps for machine or chest supported variations later in the session.
Face pulls and shrugs
Not every back exercise has to be heavy or complex. Smaller movements help round out your routine and support your posture.
- Face pulls target your rear delts and upper back muscles. They are particularly helpful if your shoulders tend to round forward from computer work.
- Kelso shrugs and barbell shrugs build your upper traps. Kelso shrugs, done face down on an incline bench, encourage a more controlled motion and less cheating.
You can plug these in toward the end of your workouts for 2 or 3 sets of 12 to 15 reps.
Back exercises for posture and pain relief
If you are dealing with back discomfort, the goal is not to chase max weight. You want to rebuild strength and mobility gradually. Several health organizations and medical experts emphasize gentle, consistent movement over long rest.
NHS Inform recommends gradually returning to your normal activities and exercises after a back problem, even if progress is slow at first, because this tends to lead to better short and long term results.
Core and back stability moves
A strong core supports your spine, takes pressure off your lower back, and improves posture.
According to a 2024 guide from Healthline, exercises such as High Plank and Side Plank help you build this stability:
- High plank: Hold a top pushup position, focusing on a straight line from head to heels and gentle engagement through your glutes and abs.
- Side plank: Lie on your side, prop yourself up on your forearm, and lift your hips off the floor. This strengthens your sides and glutes, which in turn support your back.
You can start with short holds of 10 to 20 seconds and slowly add time as your control improves.
Mobility and stretch work
Mobility work helps your back move more freely and may ease stiffness. Healthline and NHS Inform both include movements like:
- Cat stretch or cat camel, where you alternately arch and round your back on hands and knees
- Knee to chest stretch while lying on your back
- Lower back rotational stretch where you roll your knees gently to each side
- Glute bridges, which strengthen your hips and butt while relieving pressure on the lower back
NHS Inform suggests beginning with 2 to 3 repetitions and gradually increasing by 1 or 2 reps every few days, aiming for 2 sets of 15 over time. For static stretches, holding each position for 20 to 30 seconds in 2 to 3 sets, a few times daily, can improve range of motion.
Pain during these exercises should stay in the mild range, roughly 0 to 5 out of 10. A bit of muscular effort is normal, but your existing back pain should not spike during or after the session.
If your pain worsens, or you are unsure whether an exercise is appropriate for you, check in with a healthcare professional or qualified trainer before continuing.
Beginner friendly back workout ideas
If you are unsure how to combine these exercises, it helps to see simple templates. Below is a sample comparison of bodyweight only versus basic gym access sessions.
| Goal | Bodyweight focused day | Gym focused day |
|---|---|---|
| Build strength and posture | Pullups or assisted pullups, Inverted rows, Superman variations, Hip hinges, Plank hold | Deadlifts, Bent over row, Lat pulldowns or pullups, Chest supported row, Face pulls |
You do not need to use every exercise at once. Choose 3 to 5 movements, warm up with gentle mobility like cat camel or knee rolls, then perform 2 or 3 sets of each exercise. Beginners can start with one or two sets and light resistance, then gradually add weight, reps, or sets over the following weeks.
If any movement feels confusing or uncomfortable, working with a personal trainer for a session or two can be very helpful. A coach can correct your form early so you avoid bad habits and reduce your injury risk later on.
How to make progress safely
To get the most from the best back exercises, consistency matters more than anything else. Expect your muscles to feel sore during the first week or two. As your body adjusts, that soreness usually settles down, especially if you:
- Warm up with easy movements before heavier sets
- Focus on smooth, controlled reps instead of rushing
- Stop a set when your form starts to break down
- Increase your workload gradually, not all at once
Over time, you will likely notice that your posture improves, everyday tasks feel easier, and you can handle heavier weights or more advanced bodyweight variations.
Pick one or two exercises from this list to add to your next workout, such as bent over rows or Superman holds. Once they start to feel natural, layer in another movement. With steady practice, your back will become one of your strongest assets.
About the Author
