Fri. Dec 9th, 2022

Do you want to know more about a bodybuilding back workout? Building a strong back is essential for both posture and strength. Unfortunately, many people make common mistakes that prevent them from seeing results.

This article will discuss the importance of correctly training, the errors people make, and how to create a successful back workout plan.

We are working on something really cool but it may take a few weeks. Signup to get notified when we launch.
We hate spam. Your email address will not be sold or shared with anyone else.
Bodybuilder, Strong, Athletic, Rough, Man, Pumping,Up, Muscles, Workout Back

The first step to building a strong back is understanding the muscles’ anatomy.

The three major muscle groups in the back are the lats, traps, and rhombus. The latissimus dorsi, or lats, are the largest muscles in the back. They pull the arms down and back.

The trapezius, or traps, is a diamond-shaped muscle that extends from the skull base to the mid-back. They stabilize the shoulder and neck.

The rhombus, or erector spinae, is a long muscle that runs along the length of the spine. It holds up the spine and keeps the back straight.

Common Mistakes to Avoid for a Bodybuilding Back Workout

Now that you understand which muscles you need to target, it’s time to learn how to train them correctly.

Not Using a Full Range of Motion

For example, when doing lat pull-downs, ensure that you fully extend your arms at the bottom of the movement and squeeze your shoulder blades together at the top. Also, half-reps will prevent you from stimulating muscle growth and can lead to injury.

Not Varying The Back Workouts

If you do the same exercises and sets weekly, your muscles will quickly adapt and stop seeing results. Instead, you need to periodize your workouts and use progressive overload to keep making progress. Also, this means planning your workouts in advance and slowly increasing the intensity (weight, sets, reps).

Not Eating Enough Protein

Protein is essential for muscle growth, so you must ensure that you get enough of it in your diet. Consume 1 gram of protein per pound of body weight. So, if you weigh 150 pounds, eat 150 grams of protein per day.

A Bodybuilding Back Workout for Beginners

Now that you understand the basics of back training let’s put together a workout plan. Also, we designed this workout for beginners who are just building their back muscles. Finally, you can do it at home or in the gym.

Lat Pull-Downs

To do this exercise, you’ll need a lat pull-down machine. You can use a resistance band attached to a door handle if you work out at home. Start by sitting on the lat pull-down machine with your knees bent and your feet flat. Next, grab the bar with an overhand grip, ensuring your hands are shoulder-width apart. Next, pull the bar down to your chest, pause for a count of two, and then slowly return to the starting position. Finally, do three sets of 10-12 repetitions.

Dumbbell Rows

Dumbbell rows are a great way to work evenly on both sides of your back. To do this exercise, start by holding a dumbbell in each hand. Next, bend forward at the waist, keeping your back straight and knees bent. Next, let the dumbbells hang down at arm’s length. From this position, row the dumbbells up to your chest, pause for a count of two, and then lower them back to the starting position. Finally, do three sets of 10-12 repetitions.


Superman is an excellent exercise for targeting the lower back. To do this exercise, start by lying face down on the ground with your arms extended out in front of you. Next, raise your legs and upper body off the ground, pause for a count of two, and then slowly return to the starting position. Finally, do three sets of 10-12 repetitions.


The deadlift is one of the most effective exercises for building back muscle. Start by standing with your feet shoulder-width apart, and your knees slightly bent to do this exercise. Next, bend at the waist and grab the barbell with an overhand grip, ensuring your hands are shoulder-width apart. Keeping your back straight, lift the barbell off the ground and stand up straight.

Finally, lower the barbell back to the ground and repeat this position. Do three sets of 10-12 repetitions.

Directions for Following a Bodybuilding Back Workout

Make sure you use the proper form and technique to get the most out of your back workout. Focus on squeezing your back muscles at the top of each repetition. Also, use 70% – 80% of your one-rep-max weight during each set. And don’t forget to eat a protein-rich diet to support muscle growth.

Also, to build a strong back, you must train correctly, vary your workouts, and eat a protein-rich diet. Following these three tips, you’ll get to the back you’ve always wanted.

The Last Word on What You Need to Know for a Bodybuilding Back Workout

Building a solid back doesn’t have to be complicated. Follow the tips in this article, and you’ll see results quickly. Also, remember to focus on proper form, use a variety of exercises, and eat a protein-rich diet.

Finally, you’ll achieve the back you’ve always wanted with consistency and dedication. What do you think? Please share your response in the comments below.

Related Articles

By Terry Clark

Terry Clark is a math professor, certified fitness trainer, bodybuilding coach, nutrition specialist, writer, and fitness enthusiast. Terry loves working out, playing with numbers, solving problems, writing, and teaching.