Best Exercises to Build Back Strength

Without a strong back, you won’t be able to make it too far when it comes to weight-lifting or athletics. Back strength is essential as your back muscles help you pull your arms up and down, twist your torso, and stabilize your spine. By training these essential muscles, not only do you become more efficient at twisting and pulling motions, but you also make your daily tasks easier.

Here are a few of the best exercises to build back strength that you must incorporate into your daily exercise routine.


Deadlifts are one of the best exercises that can contribute to enormous amounts of strength and muscle mass to your hips, hamstrings, and, most of all, your back. A deadlift stresses your back using moderate to heavy loads and can also be trained with greater loads, ultimately building your back strength successfully.

Doing deadlifts is quite beneficial for your body as it not only activates your back and helps strengthen your glutes, hamstrings, and hip muscles. You should start small and then load up the deadlift with more weight as you grow stronger. Repeating this exercise and gradually loading up on weight will eventually build great back strength along with strength gains.


A pull-up may be one of the most basic physical exercises, but that doesn’t make it irrelevant when building back strength. In fact, a pull-up uses your core muscles to pull your entire body, helping stabilize your body. Even if you have a higher body weight, you’re still pulling a lot of weight. Pull-ups are also great because you require limited equipment to do this exercise; all you need is a pull-up bar!

Doing a pull-up is quite simple: all you need to do is grip the overhead pull-up bar slightly wider than your shoulder width. Now, you will need to exert all your core strength to initiate your pull-up, aiming to pull your chin above the bar level. Pull-ups allow you to stabilize your body weight, recruiting your core muscles that make your back and torso stronger. Remember that your back muscles will respond to the heavy load – your own body.

Bent-Over Row

The bent-over row is a great exercise to incorporate into your daily workout regime as it offers quite a lot of exercise variability. You can use various equipment types to do a bent-over row, including kettlebells, dumbbells, and even traditional barbells. A bent-over row requires you to hinge at your hips and row that weight to your stomach. This allows you to isolate your main back muscles includes the traps, lats, and rhomboids. Like a deadlift, you can load up this movement with more weight for muscle stimulation, resulting in greater strength gains and growth.

Chest-Supported Row

A chest-supported row is performed by lying face-down on an inclined bench and rowing a pair of weights. You can either use dumbbells, kettlebells, or barbells. Since you have ample chest support, your body relies solely on your muscles to move the weights. This exercise helps build back strength, relieve strain off your lower back, and alleviate back pain. A chest support row isolates your back muscles, allowing you to employ and activate them to the fullest extent.

Single-Arm Row

A single-arm row is typically done with a dumbbell and is a variation of the unilateral row. Not only does this body exercise increase upper back strength, hypertrophy, and fix muscular asymmetries, but it also helps enhance arm and grip strength. Since a single-arm row focuses on only one side of the body at a time, it makes it much easier to address any muscular imbalances while targeting the back muscles.

Inverted Row

An inverted row is a bodyweight exercise with a very similar impact on your body as a pull-up; it helps build back, arm, and grip strength. However, inverted rows are much easier to perform than pull-ups since you don’t use your entire body weight. By engaging your arms, back, and grip, you activate all your muscles. It is also one of those beginner exercises to build back strength and establish body control so that you can move onto more difficult exercises later.

Lat Pulldown

A lat pulldown requires you to pull a bar that is attached to a cable pulley. You’re supposed to pull the bar all the way down to your chest. The constant tension of the cable increases your muscles’ tension, resulting in higher growth and stimulation. A lat pulldown is a great exercise for those who can’t yet do a pull-up. Except for the fact that you’re allowed to sit down during a lat pulldown, the movements of a pull-up and pulldown are very similar. Doing reps of a lat pulldown helps activate your back muscles, building considerable back strength.

Benefits of Building Back Strength

Many benefits back strength exercises offer to your body.

Back Strength Exercises Fix Your Posture

If you spend most of your time slumped over a desk, typing away on a keyboard, there’s a high chance that your posture may have taken a beating over the weeks, months, or years. A poor posture causes many back and shoulder problems such as back pain, muscle imbalance, and rounding of the upper back and shoulders. Back strength exercises help fix your posture and keep your shoulders and back in the correct position.

Back Strength Exercises Reduce Your Risk of Injury

For most people, life comprises elongated periods of being sedentary. The average person thinks of exercising maybe once in a while and going full speed by engaging in high-intensity workouts that often result in injuries. Building your back strength through the above-listed exercises helps reduce back pain and lowers the risk of injury.

Back Strength Exercises Reduce Lower-Back Pain

Back exercises strengthen your shoulders, spine, and core. They also strengthen your rear and reduce lower back pain considerably.

Building back strength can help improve the overall quality of your life. Incorporate the above-listed best exercises to build back strength in your daily exercise routine to see how they impact your life!