Build A Strong Back With These 8 Exercises

Introduction

Lifting heavy weights at the gym isn’t the only way to build a strong back. In fact, bodyweight fitness is one of the most efficient methods to strengthen the build back strength, flexibility, and stability, all while minimizing the risk of injury. It doesn’t matter if you are a beginner or an advanced athlete, there are bodyweight exercise variations for everyone.

The back is made up of several muscle groups, of which the main ones are the lattissumus dorsi (lats), the trapezius (traps), rhomboids, and erector spinae. Each serves a different purpose in maintaining the posture, straightening the back, and moving the arms. The lower back, often injured in weightlifting exercises like the deadlift, has a very low risk of injury when it comes to bodyweight exercises.

So why train them?

1. Improved posture. Not only is it more attractive to stand tall, but you feel better too. This boosts your testosterone levels and improved the efficiency of the circulatory system.

2. Width of the V taper. Large back muscles give your back width in the V taper. This is an aesthetically pleasing physique that many seek.

3. Less back pain from extended sitting. Modern life caters to sitting in an office chair for a large portion of the day. Over time, you begin to slouch, potentially causing pain.

4. Reduced risk of back injury. Everyone has had a back injury from lifting something too heavy. Some of us have even herniated a disk. If you enjoy these types of injuries, continue neglecting your back. Otherwise, it's in your best interest to strengthen it.

Table Of Contents:

1. Isometric Deadlifts

2. Pullups

3. Wide Grip Pullups

4. Chinups

5. Alternating Side Chins

6. Reclined Back Row

7. Squat Row

8. Inverted Back Row

9. Tips

10. What's next

Isometric Deadlifts

How to do them:

1. Set the SoloStrength Training Station bar height to mid-calf.

2. Stand with your feet shoulder-width apart, toes pointed forward.

3. Bend your knees and grip the bar, hands also shoulder-width apart.

4. Your back should be straight.

5. Pull the bar as if you were trying to stand up with it while gripping it tightly.

6. Hold this position for 30 seconds.

7. Repeat for 3 reps.

Because this exercise generates a lot of force, it’s important to keep your core tight. This will protect your back from injury. It’s also important to not jerk your body into flexion as that can also cause injury.

Pullups

How to do them:

1. Set the SoloStrength Training Station bar to its highest setting.

2. Grip the bar so that you that are hanging with your feet off the floor, palms facing forward and wider than shoulder-width.

3. Pull yourself up using your arms, while keeping your chest straight, until your head is above the bar and you can’t go higher.

4. Relax and bring yourself down.

5. Repeat.

You will notice this exercise works many muscle groups: the forearms, the biceps, the entire shoulder girdle, and of course the back, particularly the lats. If doing pullups with your entire body weight is too difficult, lower the height of the bar so you can use your legs to assist you.

Wide Grip Pullup

How to do them:

1. Repeat the pullup but with the Wide Grip Pullup Bar Accessory.

2. Use the grips as indicators of where to position your hands.

3. Repeat the same movement, pulling yourself up, then relaxing back down.

It may be difficult to get your chin as high on this one. This is a more difficult variation of the pullup, so lower the height of the bar if you need assistance from your legs.

Chinups

How to do them:

1. This exercise is similar to pullups, but with a different, narrower grip.

2. Set the SoloStrength Training Station to its highest setting.

3. Grip the bar at shoulder-width, palms facing backward this time, hanging with feet off the floor.

4. Pull yourself up using your arms until your chin is above the bar.

5. Lower yourself down, then repeat.

This exercise activates the biceps more than pullups. For an easier variant, lower the bar and use your feet as an assist.

Alternating Side Chins

How to do them:

1. This is a more difficult variant of the standard chinup.

2. Get in the same position as the chinup above.

3. Pull yourself up leading with your left elbow until your chin is above the bar.

4. Relax, then repeat leading with your right elbow.

Reclined Back Row

How to do them:

1. Set the SoloStrength Training Station bar to elbow height.

2. Stand with your feet under the bar, hands gripping it shoulder-width apart, palms down.

3. Let yourself lean backwards while keeping your back and legs straight until your arms are fully extended. 

4. Using your arms, pull your chest towards the bar, squeezing your shoulder blades together.

5. Relax and let yourself hang back to your starting position.

6. Repeat.

Squat Row

How to do them:

1. This is a modified version of the reclined back row.

2. Move up to the SoloStrength Training Station bar at elbow level.

3. Grip it with hands shoulder-width apart, palms down.

4. Place your feet just past the bar so you are angled underneath it.

5. As you let yourself fall back, bend your knees into a squat.

6. Squat up, then pull your chest towards the bar.

7. Then relax back down and repeat.

Inverted Back Row

How to do them:

1. Set the SoloStrength Training Station bar so your body is level when hanging from it in a bridge position.

2. Pull your chest up toward the bar, making sure to squeeze your shoulder blades together.

3. Relax and repeat the process.

Tips

1. Warm up. The purpose of a warmup is to get adequate blood fluid into the muscles and synovial fluid in the joints. This loosens the tissues and allows them to move more easily, so you can focus on getting strong, not recovering from an injury.

2. Focus on control rather than speed. Slow controlled movements are harder but also stimulate more muscle growth than jerky movements. You never want to rely on momentum the way crossfitters or weightlifting novices do. 

3. Get enough rest. Exercise is anabolic, meaning it breaks down muscle tissue. You need enough time to not only recover but to grow as well. Not doing this means you are not getting stronger.

4. Not every day will be a PR. There are some days when you just can’t hit a new record. And other days when you can’t even come close to what was easy last week. That’s ok. Do what you can and focus on long-term growth.

5. Change up your routine. When you’ve been on the same routine for too long, the body gets comfortable and boredom can set in. Every few months, switch up your exercises and you will see continued growth.

What’s Next?

Doing the exercises in this article will give you the strong back you’re looking for. These exercises are enough to train every muscle of the back, regardless of fitness level. The next article in this series will focus on Chest Exercises and how to effectively target and build strength in your pecs and related muscles.

• View more SoloStrength SpeedFit® Training Here.

Or navigate to other articles in this series:

1. Glutes

2. Calves & Anterior Tibs

3. Quads & Adductors

4. Hamstrings

5. Abs

6. Back

7. Chest

8. Shoulders

9. Arms

Posted: February 15, 2023

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