Master of fitness, Gym motivator Ross Dickerson fitness icon target muscle Back
🔥 Best Back Workouts for Strength, Width, and Definition
A strong, wide, and thick back is the foundation of a powerful physique. Whether you're targeting lats, traps, rhomboids, or lower back, this guide covers the best back exercises, pro video support, and monetized embeds.
🏋️ Top Back Exercises with Benefits
- Deadlifts: Overall back builder targeting spinal erectors and traps
- Pull-Ups/Chin-Ups: Great for width and upper lats
- Lat Pulldown: Perfect substitute for beginners struggling with pull-ups
- Barbell Rows: Builds mid-back and rear delts
- Single-Arm Dumbbell Row: Helps fix imbalances, builds thickness
- Seated Cable Row: Targets rhomboids and mid-back
- Straight Arm Pulldown: Isolates lats with minimal bicep involvement
- Face Pulls: Improves posture and rear delts
✅ Back Training Tips
- Use straps if grip fails before back muscles
- Focus on squeezing shoulder blades in rowing movements
- Train both vertical (pull-up, pulldown) and horizontal (row) planes
- Use controlled tempo and avoid swinging
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