Your back muscle group works together with your biceps to pull.  Most back exercises primarily focus on the group as a whole rather than an individual muscle.

Latissimus dorsi

The largest muscles in your back.  The latissimus dorsi or "lats" are usually the primary muscle people talk about when they say, "I'm doing back."  The best back exercise would not be complete without working the lats.

The lats help perform different motions when your arms and shoulders are in different positions.  A common motion is shoulder abduction which is moving the upper arm down to the side toward the body like the motion of a pull up.

Another common motion of the lats is arm extension or moving the upper arm down from an elevated position.  An example would be doggie paddle swimming.

Teres Major

Sometimes called the "little lat" it is responsible for most of the same motions of the lats.

Teres minor and Infraspinatus

Both muscles are part of your rotator cuff which helps to stabilize the shoulders. 

The infraspinatus helps in transverse extension along with the rear deltoids (shoulders).  Transverse

extension is the motion of moving your elbows from your keyboard and mouse and pulling them back to shoulder level.

Middle and Lower Trapezious

The middle and lower fibers of the traps assist the rhomboids with scapular adduction.  Scapular adduction or retraction is the motion of moving the scapula (shoulder blades) back towards the spine.  The primary muscle responsible for this important motion is the rhomboids which is not pictured on the anatomy diagram because the rhomboids are deep (underneath) the superficial (outermost) middle and lower traps.

Erector Spinae

The erector spinae is your low back extensor muscle group.  Back extension is the motion you have been always told not to do when lifting heavy objects.  In the anatomy diagram (above) the lumbodorsal fascia is colored.  It is just a covering of the erector spinae.

The muscles are deep and next to the spine from the sacrum (hip) all the way to the base of the skull.  Many legs exercises such as squats and deadlifts have secondary emphasis on the erector spinae.

Therefore if you have a complete exercise program you don't have to do many exercises which isolate the lower back.  If you are looking for lower back exercises there is a page dedicated to the best back exercise for the lower back.

The Best Back Exercises for the Upper Back can be Grouped into 2 Main Categories

Rows

Rows are named so because they resemble the motion of your arms as you are rowing a boat.  Adduction or backward movement toward the middle of your body is what rows target.  This means rowing exercises emphasize the middle trapezious and rhomboids more than the lats.

There are many different ways to perform rows.  You can use different types of resistance, different bodily positions and different types of grips.  Rows are generally performed to target the muscles in the middle and upper back.

Pull Downs

Pull downs target the lats more than rows do and are the best lat exercise.  Shoulder adduction is the primary motion of lat pull downs.  This is the motion of bringing your elbows down to your side if you had them out to the side.

Shoulder adduction exercises are called pull downs because they usually involve a machine in which you pull down a handle which is attached to a cable with a weight stack on the end.  If you perform pull-ups it is the same motion as lat pull downs.

The Best Back Exercise has a Positive Effect on your Posture

The muscles in your upper middle back perform an important role in optimal dynamic posture during all weight training exercises.  Dynamic posture is your body's alignment while it's moving.  This not only effects the performance of the best back exercise, but effects chest, shoulders, arms, and even legs exercises.

If the muscles in your upper middle back are weak and untrained you could also develop posture problems which will negatively effect all your weight training exercise form.  Poor weight training form will not only lessen your results but can cause you to build your body aesthetically imbalanced.

The Best Back Exercises work a Large Muscle Group

Weight training exercises for the back exercise a significant portion of your body's total muscle mass.  If you include back exercises in your full body workout regimen, your metabolism will be elevated.  A higher metabolism along with other factors such as healthy diet will allow you to get in tremendous shape and have a low body fat percentage.

If you have a split routine you may have a whole day dedicated to back exercises.  This depends on your goals.  If you look to build the back muscles you should definitely have a specific day dedicated to the back muscles.  If you look to lose weight and tone up it may be a good idea to exercise 2 or more muscle groups per workout.

Another popular time to perform the best back exercise is along with your chest the opposing muscle group.  Working opposing muscle groups during the same workout allows you to perform supersets.  You can learn more about supersets in sets and reps. 

The Best Exercises for the Upper Back are Grouped into 2 Categories

Best Lats Exercise

The best back exercises for the lats are simple exercises which have been used since weight training was first developed.  You may see dozens of fancy looking machines in your local fitness center or gym but the best lat exercise and most exercises do not need to be fancy to be extremely effective.

Pull-ups

Pull ups are the best back exercise to develop your lats and strengthen your biceps.  The only negative part of pull ups is they require you to have a low body weight or just be incredibly strong.  The key with pull ups is to never give up.  With the proper training and exercise program you will eventually be able to do them.

Start:  Position yourself under a pull up bar.  You can have a stool or jump up to the bar.  Your grip will largely determine the difficulty of the pull up. 

Begin the Motion:  Pull yourself up to the bar until your chin approaches or passes the bar.  In order to get better at pull ups it is best to perform full range of motion so lower yourself under complete control all the way down and repeat.

As you become more advanced you can decrease the range of motion to make it truly one of the best back exercises and best lats exercise.

Modifications:  The wider the grip is usually the most difficult but it also works your lats more.  The biceps usually do the majority of the work if you do reverse grip pull ups.  If you cannot perform the pull up under complete control is actually a good idea to kip yourself up.  Kipping is the motion of lifting your knees fast to create momentum.  If you do so make sure you lower yourself under control to get the full benefits of pull ups.

You can also increase the difficulty of pull ups by adding weight.  You can do this by putting a dip belt around your waist with dumbbells or plates attached to it.  You can also hold a medicine ball between your knees or put on ankle weights.

Lat Pull Downs

There is a lat pull down or multiple lat pull down cables in every gym in the world for a reason.  The lat pull down is the next best thing for people who can't do pull ups.  Some prefer lat pull downs to pull ups because you can lock yourself down and eliminate momentum and even use more weight than your body weight.

Start:  Sit on a lat pull down machine.  Position the knee part snug on your knees so your feet are flat on the floor.  Take a grip around the bend in the bar.  The wider the grip the less weight you should use.  Before you begin the pull down, retract your shoulders (squeeze them back together), draw in your core and take a deep breath.

Begin the motion:  Pull the bar down to the top of your chest right under your chin.  There should be very little if any movement at your lower back.  Pause for a second and make sure you feel your lats are under tension and exhale.  Take a deep breath as you control the bar back up to its original position.

Modifications:  The bar is pulled in front of your neck for safety.  It is best for most people to do so but there are exceptions.  Some say they get more lats work when the bar is behind the neck.  It is okay to perform behind the neck pull downs if you are comfortable with them.

You can vary your grip to change the emphasis of the lat pull down.  The wider the the grip the more lats and less arms you will use.  The angle of your torso will also change the emphasis to different parts of the lats muscles.

Dumbbell Pullovers

Dumbbell pullovers are a tremendous exercise and the best back exercise which works your triceps and chest as well.  Pullovers are different from other lats exercises because they focus on shoulder extension rather than adduction.  Pullovers are a great exercise for workouts for the back, chest or arms.

Start:  You can either position yourself with your body along a bench or cross a bench (perpendicular).  Make sure the base of your neck is on the very edge of the bench so your head is looking backwards.

Grab a dumbbell and position it directly on top of your chest.  Grasp the dumbbell on the top bell part with your palms facing up and your thumbs interlocked

Begin the motion:  Lower the weight behind your head slowly.  Your arm should be slightly bent.  It is very important to take the deepest breath possible as you lower the weight behind your head as it will put your body in proper position to work your targeted muscles to the fullest.

When the dumbbell reaches its lowest point and you feel a stretch in your lats and triceps slowly bring the weight back up to the original position and exhale.  Make sure you squeeze your chest and arms at the top of the motion.

Modifications:  You can change the pullover to be a total lats isolation exercise by keeping your arms completely straight.  This will require you to use a significantly lower weight and you will lose some range of motion.  You can also perform dumbbell pullovers on a stability ball.  Regardless they could be the best back exercise for your goals.

Best Back Exercise

Supine Rows

Supine is the position when your body is facing up lying on its back.  Supine rows are a bodyweight exercise.  While pull ups are the best back exercise for your lats, supine rows are the best back exercise for your upper middle back.

Start:  Position yourself either under a stable bench press bar or under a set of power rings.  Put your feet on an elevated surface.  Bring your hips up to a position parallel with the floor.  Contract your glutes and draw in your core tightly.

Your body should be completely erect and it should remain this way for the duration of the movement.  Try not to let your hips drop because you will inevitably use your lower back to swing yourself up.

Begin the motion:  Pull your body up as high as you can.  If you are under a bar it is best to pull up your lower chest straight up to the bar.  As you finish your elbows should be close to your body.

If you are using power rings it is optimal to pull your torso up slightly past the rings.  When you pull try not to flex your wrists.  Try to tell your body to lead with the elbows as if the rings were attached to your elbows and not your hands.  Lower yourself under control and repeat.

Modifications:  These are a great back exercise and difficult but if you need to increase the difficult you can use resistance such as a weight plate across your chest.  Another way to increase difficult is to decrease the stability of the surface you have your feet on.  If you use a stability ball these supine rows may not only be one of the best back exercises but also a great core exercise.

Iso-lateral Dumbbell Rows

Dumbbell rows are the best back exercise because they can show you if your arms are equal in strength.  They are a great functional exercise for your entire back and core.  Dumbbell rows are the exercise which you can use some of the heaviest weights out of all exercises for your entire body.

Start:  Position yourself on the top of a bench.  If you are going to do a right handed row, your left knee should be on the bench.  Position the foot which is on the floor about 2 feet away from the bench.  Keep a slight bend in your knee and flatten your back.

Begin the motion:  Pull the dumbbell up to your chest.  As you pull make sure to keep your core drawn in tight.  As the dumbbell reaches your chest rotate your torso slightly upwards.  It is very important you lower the dumbbell under control.  The leg which is touching the floor is slightly bent to prevent your lower back from bearing too much pressure.

Modifications:  The dumbbell row can be performed a variety of ways.  The way you have just read about is the functional way to perform them.  Functional exercises mimic activities of daily living.

You can perform dumbbell rows as an isolation exercise for your lats but they are not the best lat exercise.  You do not have to perform dumbbell rows on a weight bench.  You could do them from a simple bent over stance.  If you do so put one foot forward and rest your opposite forearm on the knee while you perform the rows.

Single Arm Barbell Rows

Single arm barbell rows are similar to dumbbell rows but they use a lever which creates its own unique challenges.  You can use a machine in your gym designed for this such as the t-bar row or you can rig your own lever with a regular Olympic or power barbell.

Start:  Position yourself on the either side of your lever.  You can be on a bench or standing in the open.  If you are on a bench follow the same procedure of dumbbell rows.  If you are standing, put the opposite leg of the arm you are lifting with forward.  You should be bent over slightly with a neutral spine (flat back).  Grab he bar close to the top.

Begin the motion:  Slowly row the bar up to your chest.  You can have a slight rotation in your torso but you want to make sure to squeeze your back.  If you pull your elbow towards your body it will help you contract your lats.  Lower the weights to the original position and repeat.  Remember to keep your core tightly drawn in for this motion to avoid back troubles.

Modifications:  These lever rows do not have many possible modifications except for the obvious.  If you are not challenged by this best back exercise you should simply increase the resistance, add some weight!

Now it is the time to work the rest of your body to create a great physique, be strong and healthy.

Best Lower Back Exercises

Looking for the best back exercise for your erector spinae (lower back)?  Some exercises which isolate the lower back are worth doing and some will maybe cause more harm than good.  Find out which is which.

Best Exercises Anatomy chart

Find weight training exercises for any body part on your entire body.  Just click the picture of the muscle to find its association.

Workouts

Find information about workouts which you can use to accomplish your fitness goals.