How To Exercise The Back-The Simple Way

We try as much as possible to bring to you ways to build and develop different parts of the body. We have in the past written about how to build strong legs, how to build abs, how to build shoulders and so on and so forth. The idea is to help our audience to achieve complete bodybuilding tips that will help them achieve their goal.

The back of the body is no exception as to whether it should be built or not. To build a perfect body, it requires building different parts of the body. And to achieve these, there must be a conscious attempt to concentrate on building these parts. Hence we bring to you how to exercise the back, in order to tone the muscle at the back.

Pull-up and Chin-up is the most effective workout for building a massive back. It targets the lats, shoulders, biceps, and grip. If you do want to exercise the back, those should be on your number one list.

Without further ado, these are the exercises one can engage in to build and develop the back muscle.

Pull-up (Wide Grip)

Let your overturned hand be wide apart on the pull-up bar; then start to pull yourself up pull_up-min[1]until your chin is over the pull-up bar and back down again. You should warm up first before doing this. Make sure you hold on to the pull bar with your body hanging and shoulders relaxed. When you are pulling up, imagine your elbows beside your body as you contract your lats. Pull yourself up to fully stimulate your lats.

Reverse Grip Bent-Over Barbell Row (Wide Grip)

First of all, you will have to be in a bent position with the barbell on the floor/ground. This Reverse-grip-bent-over-rows-2-min[1]is done by lifting the barbell towards your belly with an overturned hands. You should make sure that your hands are wide apart and overturned; as in upwards when getting hold of the barbell. While you are in a bent position make sure you do not move or change your position while lifting the barbell towards your belly.

Reverse Grip Pull Down

This is done by holding the bar at shoulder width grip. Keep your chest out and pull Underhand-pull-downs-2-min[1]downwards your chest and back again.

Straight Arm Lat Pull Down

This is simply done by standing before an overhead lat bar with a considerable distance Straight-Arm_Pulldown-min[1]that will ensure your outstretched arms are straight while holding the lat bar. Begin by pulling down towards your upper thighs. Try to concentrate on the feeling of the movement in your lats. Make sure that movement only takes place at the joints of your shoulders and nothing else.

Seated Cable Row

You should begin this by sitting at the front of a low pulley cable station with a handle seated_cable_row-min[1]attachment. Your feet should be placed on the feet platform of the cable station. With your chest out and shoulders down, using your legs as a support your steady and stiff torso, begin to pull the cable towards your lower chest and then back again. Make sure that the only movement at this time should be your arms and nothing else.


These are very simple and easy ways to build a massive back and even shoulders. When they are done properly and included in your workout routine you will definitely see positive results especially if you are interested in having a huge and muscular back.

Just in case you need some boost in order to workout proficiently and get the desired results, there are supplements you may want to look at, Testolean, Whey protein, and Creatine.

Please do leave any comment or contributions in the comment box below.


  1. Finally I found a website with all the information that I was looking for.
    You have some great information here! I am just learning about, How to build a perfect body, so I learned a lot.Great tips.
    You saved my day.

    • Thank you Emmanuel for finding what you are looking for. I am glad you found it helpful.

  2. Wow! This post have everything you need to know about how to exercise the back the right way. You make it look so simple. Thanks for all the videos. That really helps and makes it easy to follow.

    Like you mentioned, form is essential and the videos show just how to do each exercise the simple and effective way.

    I’m 58 and my back ain’t what it used to be, but I feel sure I can keep it strong with the exercises here.

    • Hello Gary, thanks for appreciating my work. You can actually keep up with the exercises here despite your age, but then you must be easy on yourself while doing them. Be healthy and fit man.

  3. How To Exercise The Back-The Simple Way is a much needed post. I love all the videos. I suffered from a herniated disc and ended up having S1, L5, and L4 fused. I started with the elliptical, I couldn’t believe how much difference intentionally exercising helped my back post surgery. You might be saying Der! but it wasn’t der for me.

    • Hello Vic, because of your medical history, I think Elliptical Trainer is a great way to start. But whatever you do at the gym, let your Doctor be aware of your activities.Thank you for visiting man.

  4. Colton

    As always thanks for the awesome post Nnamdi! The videos are great my favorite machine to exercise with in my local gym is definitely the reverse grip pull down.

    • Hi Colton, thanks for finding this post helpful and please do visit again.

  5. These are great exercises! I have a pullup bar at home and actually did some sets today.. I’m shocked at how much harder they are than chinups.. I know it’s because we’re using more of our back muscles to do them.. but I’m still annoyed 🙂 I can easily increase my chinup count but pullups take more time.. anyways, keep up the great work! I will be bookmarking this..

    • Hello Stu, thanks for finding the post useful. Just like every moves in your routine, there are some that would be kind of easy and some that are not, but the thing is that you should keep at it and always challenge yourself to do out do your previous count. But you have to be giving your body the time off to recover OK?

  6. Anthony Little

    Wow i found your website very interesting, Me being in the Health and Weight Lifting this awesome, I like that you have included video tutorial on the different back exercise training. I have book mark your website, I’ll be back to learn more Thank for sharing

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