IMO, there’s no better way to start this article than this:

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(Here’s the other picture that almost made the cut — as you can tell, it was a close fight.) “Um,” you might be (politely) thinking, “Is there a point you’re trying to make?”

The answer is yes.

And that is … despite how big the back may look or the sheer number of different muscles it comprises, there are only 3 back exercises you need in your training routine to absolutely blow it up. 🔥

Only 3 back exercises?! Are you sure? 👀

Watch this:

While there are many back muscles, most are small and buried deep within; they’re fused with your vertebral column. It’s not that they’re useless. It’s just that they won’t contribute much to your back size.

Instead, the major mass contributors are the last few superficial back muscles you see near the end of the video:

1. Mid and upper back (traps, rhomboids, rear delts): For back thickness
2. Lats (which can be split into upper and lower lats): For that enviable V-taper

OK, so which 3 back exercises?

Before we reveal the 3 back exercises, though, let’s first address those question marks in your mind.

Yes.

Based on muscle fiber angle and internal moment arms, the lats aren’t simply a solitary unit but 2 distinct “parts”:

#1: Lat pulldown (lower lats)

This means that to target your lower lats, you’ll want to use the lat pulldown.

But there are a few common form mistakes that you’ll want to fix to maximize lower lats activation (and, in turn, growth):

Remember that shoulder adduction = lower lats.

So, if you keep your elbows flared like chicken wings on the lat pulldowns, you greatly reduce lower lats involvement.

Ditch the “traditional” straight bar lat pulldown attachment and go for either a MAG grip (find one that keeps your arms roughly shoulder-width apart) or a V-bar.

Ideally, you want to be vertical at the top of the movement to maximize the stretch (find out why the stretch matters so, so much for hypertrophy in this article) and only lean back ~10 to 15 degrees, max, at the bottom.

A little momentum is fine when you’re almost at the end of your set and pushing close to failure.

But you shouldn’t be relying on momentum to get the weight down throughout your set — that’s cheating and ego-lifting rolled into one.

#2: Machine chest-supported low row (upper lats)

So, the chest-supported low row (use the close, neutral grip) will bring your arms behind the body, targeting your upper lats.

Once again, keep your elbows tight against your body as you pull and your reps slow and controlled to maximize upper lat involvement.

Note: we chose the chest-supported row machine for the superior stability it provides.

But if it’s not available in your gym, these alternatives come close:

• Cable rows (shoulder-width, neutral grip)
• T-bar rows
• Dumbbell rows (keep elbows close to your torso)

#3: Chest-supported high row (mid and upper back)

Another reason we chose the chest-supported high row?

Simply switching your grip from the close, neutral variant to the high one helps you target your mid and upper back — perfect for when the gym’s super crowded and you want to get your workout done ASAP.

Unlike with the lats, you want your elbows flared out on this exercise to better target the mid and upper back.

But if your gym doesn’t carry the machine (or if there’s always someone doing, like, 20 sets of rows on it 💀), try these alternatives:

• Cable wide-grip row
• Dumbbell rows (with flared-out elbows)
• Smith machine bent over rows (better than the barbell because you don’t have to worry so much about stability)

What about bodyweight back exercises?

Here’s what you need to know.

Equipment-free, bodyweight back exercises are limited in how much they can help grow your back, especially as you become a more experienced and advanced lifter. So, our advice is to rely only on them if you’re truly in a pinch.

And of all the bodyweight back exercises that don’t require any equipment (not even a pull-up bar), one stands out: the I-Y-T raises.

Here’s how to perform the exercise:

Um, of course, if you have a pull-up bar, do your pull-ups and your inverted pull-ups (vary your grip to preferentially target your upper lats or mid and upper back).

Why you (probably) don’t need to worry about your lower back

If you’re following a well-planned, well-rounded training plan, you’re likely also targeting your glutes and hamstrings with the following exercises:

• Romanian deadlifts
• Back extensions
• Glute-ham raises

The Top 3 Glute Exercises You’re Not Doing

Do you think that deadlifts and squats are all you ever need for a functional, perky butt? Well, if you do – you’re in for a rude awakening. In this article, we’ll explore why soreness doesn’t always lead to maximal muscle growth

Blog - GymStreak AI Workout AppGymStreak

These will do a great job of strengthening your lower back muscles.

Wait, what’s that? You’re not following a well-planned, well-rounded training plan? Oooooh.

Well, it’s time to fix that with GymStreak.

Just input your lifting level and training preferences into this smart, AI-powered workout planner, and you’ll instantly receive your tailored gym routine.

It also comes with nutrition tracking features, so you can be sure you’re fueling your body right for all the growth it needs to do.

Interested? Here’s a sneak peek of the app: