What back exercises can I do at home?

Strength training can, at certain times, feel like a zero-sum game. For guys who are putting in work in the weight room in order to build muscle to achieve a certain look, it can be tempting to only focus on the muscle groups whose progress they can easily track so that they can be quickly rewarded for all their sweat and effort. That means lots chest blowout sessions, arm day training, ab circuits, and quad-targeting movements. In short, all the attention goes to anteriorly-positioned muscle groups—the body parts that are on the front of your body (a.k.a. 'mirror muscles'). Unfortunately for these forward-fixated trainees, they're missing out on half of the equation to a better body. They'll find even more success if they flip the script and put some effort into training their backs.

Men's Health

While you can't beat the chinup as a back exercise, the lat pulldown is also great for increasing muscle. In fact, bodybuilders swear by it. Get the most out of the move by performing the exercise at a slow, controlled tempo. You should "feel" your lats working each rep. Do 8 to 12 reps like this, making sure your upper body remains in nearly the same position from start to finish.

DO THIS:

●Sit down at a lat pulldown station and grab the bar with an overhand grip that's just beyond shoulder width.

●Without moving your torso, pull your shoulders back and down, and bring the bar down to your chest. Pause, then slowly return to the starting position.

Kneeling Lat Pulldown

Get more from your lat pulldown by taking it to the floor. You'll have a different base than the standard pulldown, and you won't be so tempted (or able) to ride the cable up at the top of each rep without having your knees braced. This is also a great way to master the proper form for other versions of the move.

DO THIS:

●Get down on your knees in front of a cable tower with the proper setup, with the bar's starting position just about as high as you're able to reach without raising yourself off the ground.

●Make sure to squeeze your glutes and core throughout the move to keep your position stable. Grip the bar with a pronated (overhand) grip, then use your back muscles to pull the bar down to the top of your chest.

●Pause for a moment, then control the bar as you allow it to return to its starting position.

Deadlift

When it's done right, the deadlift is an excellent back exercise. As you pick up and put down the weight, your upper-back muscles—including your rhomboids, traps, erector spinae, rear deltoids, and lats—must fire on all cylinders to keep your torso straight and your lower back from rounding. It's when you fail to engage these muscles that injuries can occur.

DO THIS:

●Load a barbell and roll it against your shins.

●Bend at your hips and knees and grab the bar with an overhand grip, your hands just beyond shoulder width.

●Keeping your lower back naturally arched, pull your torso up and thrust your hips forward as you stand up with the barbell.

●Lower the bar to the floor and repeat.

Kettlebell Swings

Kettlebell swings work more than just your back's posterior chain—the move works the front of your core, too. You can start with a light weight to really nail the form, then graduate to heavier loads to develop explosive power and body control.

DO THIS:

●Start with a kettlebell on the ground slightly in front of you. Stand with your feet shoulder-width apart.

●Hinge at your hips and bend your knees slightly to grasp the weight with both hands in an overhand grip, but resist the temptation to bend your knees to squat.

●Keep your spine aligned and your core tight.

●Pull the weight back between your knees, as if you're snapping a football.

●Swing the kettlebell up by exploding through your hips, straightening your knees, and squeezing your back. Don't allow the weight to swing above your shoulders.

●Swing powerfully back down between your legs to repeat, maintaining the form.

Kettlebell Snatch

Snatch might not scream back exercise, but this variation does require you to engage your back muscles as you explode the kettlebell up. The key is that the move features, in its component parts, a whole lot of pulling.

You keep your lats and rhomboids engaged throughout the snatch. Meanwhile, your lower back is also in the mix, protecting your spine as you shift your torso upwards with the weight.

DO THIS:

●Start with your feet in an athletic stance, just further than shoulder width apart, holding a kettlebell (or dumbbell) in one hand between your legs.

●Hinge your hips to drive the weight upward, keeping it close to your body, as you pull with your back and raise your elbow to bring the weight over your shoulder. Punch up to the ceiling to finish the snatch.

Front Squat

You probably didn't expect to see a squat variation on the best back exercises list, but front squats are an excellent way to build the upper back. Because the barbell is placed in front of your body, your back muscles must work overtime to keep your torso upright so you don't tip forward. As you lower down into the squat, keep strict form. Maintain a tall chest and keep your upper arms parallel to the floor throughout the entire movement.

DO THIS:

●Grab a barbell with a shoulder-width grip and place it in front of you across the tops of your shoulders. Now raise your upper arms until they’re parallel to the floor, allowing the bar to roll back onto your fingertips.

●Without letting your elbows drop, lower your body by pushing your hips back and bending your knees until your thighs are at least parallel to the floor.

●Push your body back to the starting position.