Let’s face it: our backs take a beating every day. Sitting at a desk, slouching over our phones—it all adds up. And while your back is built to handle a lot, neglecting those muscles can lead to stiffness, pain, and even injuries down the line.
So, what’s the fix? Build a stronger, more resilient back with these 10 exercises. Whether you’re looking to ease discomfort or just want a back that can handle whatever life throws at it, we’ve got you covered.
1. Lat Pull-Downs
Lat pulldowns are the bread and butter of back training, targeting your latissimus dorsi muscles (the “lats”) while also giving your biceps and mid-back some love. If you’re skipping these, you’re leaving gains on the table.
How to Do It:
- Sit at the cable machine and grab the wide-grip bar with your palms facing forward.
- Lean back slightly, puff out your chest, and pull the bar down to your upper chest.
- Keep your torso steady—no swinging—and slowly return to the start.
2. Kettlebell Swings: Power and Posture in One Move
Kettlebell swings do it all. They hit your back, glutes, and hamstrings while teaching you to maintain a strong, neutral spine. Plus, they’re great for fixing sloppy movement patterns.
How to Do It:
- Place a kettlebell a couple of feet in front of you.
- Stand with your feet slightly wider than shoulder-width, bend your knees, and grab the handle.
- Swing the kettlebell back between your legs, then drive your hips forward to send it to shoulder height.
- Keep your core tight and repeat.
3. Standing T-Bar Rows: The Thick-Back Classic
If you want that dense, “I lift heavy stuff” look, T-bar rows are your best friend. They target your middle back and help pack on serious muscle.
How to Do It:
- Load one end of a barbell with weight and secure the other end.
- Bend forward until your torso is almost parallel to the ground, keeping a slight bend in your knees.
- Grab the bar with both hands or a close-grip handle and pull it to your chest.
- Squeeze your shoulder blades, then lower the bar back down.
4. Barbell Deadlift: The King of Lifts
Deadlifts are the ultimate test of strength. They don’t just build your back—they hit your legs, glutes, arms, and shoulders too. It’s a full-body powerhouse.
How to Do It:
- Stand with your feet under the barbell, grip it with either both hands overhand or one hand underhand.
- Keep your chest up, back straight, and drive through your legs to lift the bar.
- At the top, pull your shoulders back slightly and hold for a moment before lowering it.
5. Bent-Over Barbell Row: No Back Day Is Complete Without It
This classic move is a staple for a reason—it builds strength and muscle in your upper and mid-back while sneaking in some arm and shoulder work.
How to Do It:
- Stand with your feet shoulder-width apart and knees slightly bent.
- Bend at the hips until your torso is nearly parallel to the floor.
- Row the bar to your lower chest, pause, and return to the start.
6. Dumbbell Single-Arm Row: Even Things Out
Got a stronger side? Dumbbell rows are here to help. They not only target your back but also fix any strength imbalances.
How to Do It:
- Place one knee and hand on a flat bench for support.
- Grab a dumbbell with your free hand and row it to your side, keeping your arm close to your body.
- Lower it slowly, then repeat.
7. Chest-Supported Dumbbell Row: Back-Friendly and Effective
If you’re looking to isolate your upper back without stressing your lower back, this one’s for you. The incline bench does the stability work so you can focus on the pull.
How to Do It:
- Lie face-down on an incline bench, dumbbells hanging in your hands.
- Pull the weights towards your chest, squeeze your shoulder blades, and lower back down.
8. Farmer’s Walk: The Simplest Way to Get Stronger
Want to feel like a strongman? Grab some weights and start walking. The farmer’s walk isn’t just for your back—it builds total-body strength and grip endurance.
How to Do It:
- Grab a heavy dumbbell or kettlebell in each hand.
- Stand tall, shoulders back, and walk-in quick, controlled steps.
- Turn around and head back when you hit your target distance.
9. Inverted Row: Low Back Friendly, Big Results
This bodyweight move is perfect if your lower back needs a break but you still want a solid upper-back workout. It’s also great for beginners.
How to Do It:
- Set a barbell at waist height in a rack and lie underneath it.
- Grab the bar with an overhand grip and keep your body straight like a plank.
- Pull your chest to the bar, then lower back down under control.
10. Wide-Grip Pull-Ups: The Gold Standard
If you want a challenge, wide-grip pull-ups are it. They’re tough, but they work your lats, traps, and arms like nothing else.
How to Do It:
- Grab a pull-up bar with palms facing away, and hands wider than shoulder-width.
- Pull yourself up until your chin clears the bar, then lower back down.
- Keep your movements smooth and controlled.
Why It Matters
Your back isn’t just for looking good in a T-shirt—it’s your body’s support system. From lifting groceries to sitting straighter at your desk, a strong back makes life easier.
Mix and match these exercises in your routine, and you’ll be on your way to less pain, better posture, and a whole lot of strength.