Knowing what back exercises to do in the gym is important for building a durable frame that will treat you well as you age. Similar to leg training, it is most important to maintain back muscles, ensuring proper posture while giving your other muscle groups some much-needed support. Luckily, there are a variety of exercises you can do to sculpt the most aesthetic and supportive back possible, meaning – contrary to the claims of the awkwardly-proportioned guy in the corner of the gym – ‘back day’ never needs to be a drag.
Although we’re enthusiastic proponents of varying your training, one thing should remain a constant habit during any workout: the warm-up. Ian Robertson, Personal Training Manager equinoxsays that when training your back, any warm-up should focus on releasing tension in the opposing muscles – your pecs and front deltoids. “By adding some length to your pecs, you’ll increase activation in your upper back muscles,” says Robertson. “I would recommend T-spine rotation drills and doorway stretches for your pecs, performing eight reps for four sets.”
With that disclaimer out of the way, here’s what fitness experts say you should do to get the foundation of your dreams.
Michael Bates, personal trainer and director trainfitness
Bates likes to be creative when planning her workouts. However, their rotation is not without serious challenges. His go-to exercises target every muscle of the back and core—because you can’t exercise one without the other.
1) Lat Pulldown
You already know that if there are any cables involved, you’re going to get burned. The lat pulldown is one of the hardest to execute in terms of form, but when done correctly (pulling the weight with your back and not with your arms), will effectively build your lats. Bates says this exercise is an excellent regression option for anyone struggling with bodyweight pull-ups. Being able to adjust the cable to suit your load makes it ideal for progressive overload as well.
- Sit on the lat pulldown machine and adjust the thigh pads so that your legs are firmly locked. Reach over and grab the bar slightly wider than shoulder-width apart with your palms facing forward.
- Lean back very slightly (about 15-20 degrees), drop your shoulders away from your ears, and pull the bar down toward your upper chest. Lead the movement with your elbows, moving them down and back.
- Pause briefly at the bottom, keeping the bar at chest level, then control the bar to full arm extension. Allow your shoulder blades to fully extend at the top before beginning the next rep.
- Do 10-12 reps for 3-4 sets.
