Mens Back workout
The following 13 back exercises for men and accompanying videos work the back muscles, including the lats, middle and lower back muscles. Select any of the back exercises to watch the accompanying video. These exercises are grouped into exercises that specifically work the lats, middle back, and lower back, respectively. Below the exercises, find four back workouts as well as links to EMG’s other muscle specific guides.
Lat Specific Back Exercises for Men
Wide Grip Pulldown
The wide grip pulldown works to build size and strength in the outer part of the upper lats. It is one of the good back exercises for those who cannot do wide grip pull ups. It can also be used as an alternate to wide grip pull ups. This exercise also allows the user to do much more than body weight while putting less pressure on the joints. When performing this exercise, it is important to keep you back straight and not to sway with the weight.
Close Grip Pulldown
The close grip pulldown works to build size and strength in the inner part of the upper lats. It is one of the good back exercises for those who cannot do close grip pull ups. It can also be used as an alternate to close grip pull ups. This exercise allows the user to do much more than body weight while putting less pressure on the joints. When performing the exercise, it is important to keep you back straight and not to sway with the weight.
Wide Grip Pull Ups
Wide grip pull ups build size and strength in the inner area of the upper lat. The exercise can be performed with varying grip length. The grip can range from shoulder-width to as wide as is comfortable without putting pressure on the shoulders and wrists. A full range of motion is ideal, but can be problematic for those with shoulder problems. If that is the case, lower all the way, but do not pull past where the elbows are at a 90 degree angles. A weight belt can be used when performing the exercise for those who require more than their body weight to do this exercise.
Close Grip Pull Ups
Close grip pull ups build size and strength in the inner area of the upper lat. The exercise can be performed with two grips. An underhand grip with the hands touching will work the inner part of the lat more and will also act as a secondary bicep workout. Most pull up bars have handles that are just less than shoulder-width apart and are perpendicular to the bar. These can also be used to perform this exercise. They will not work the lat as much, but they are often easier on the wrist and shoulders. For those who require more than their body weight to do a close grip up, a weight belt can be used when performing the exercise.
One Arm Cable Row
The one arm cable row is one of the primarily shaping and developing back exercises for the middle back. By using one arm at a time, the user is able to isolate each lat to better balance the back muscles. The one arm cable row can be performed in a variety of positions. The feet can be close together or staggered. A staggered foot position can help to balance the body weight and make the exercise easier on the low back. The free arm can either be placed against the machine for support, or rested on the knee or hip. The keys when performing the one arm cable row are to get the longest range of motion possible and to perform the exercise in a deliberate manner.
Lower Back Specific Back Exercises for Men
The deadlift is one of the primary back exercises for building strength in the low back. The proper grip for the deadlift is one overhand grip and one underhand grip. This exercise requires very proper form to limit the risk of injury. Those who have a low back injury should avoid performing this exercise with heavy weights. If the exercise can not be performed without back pain, then it should be avoided; the lower back can then be worked using either hyperextensions or a back extension machine.