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13 Killer Back Exercises To Chisel Out A Defined, V-Shaped, Undulating Back

Posted by on Dec 13, 2013 in Back, Exercise Lists, Featured Article, Muscle It UP | 15 comments

Back Exercise 7: T Bar Rows

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Primary Muscles: Back (All), Rhomboids, Biceps

1. Place a loaded barbell in between your legs. You can either use a narrow-grip cable attachment and place it under the bar, or directly hold the bar with a stagnated grip.

2. Drop your torso down to 45°, tighten your core, and maintain strong posture — keep your lower back stiff and don’t let it arch (1).

3. Contract your lats and traps and pull the bar up into your chest (2). Hold the contraction for 1s and slowly release the bar back down to the ground (1). Repeat.

Video Demo:

 

 

Back Exercise 8: Incline Dumbbell Rows

Primary Muscles: Back (All), Lats, Teres, Rhomboids

1. Set a bench to a 45º incline and lie face down (A).

2. Grab two dumbbells with a neutral grip (palms inward), contract your biceps and lats, and powerfully row the weights upwards (B). Keep your core tight and chest pressed against the bench throughout; squeeze your shoulder blades together at the top for 1s.

3. Lower to full extension (A). Repeat.

Video Demo:

 

Back Exercise 9: Narrow Grip Seated Cable Rows

Narrow Grip Seated Cable Rows, back exercises, best back exercises, best back exercises to build muscle, best lat exercises, best teres exercises, best rhomboid exercises, best trap exercises, best trapezius exercises, best lower back exercise, erector spinae exercises, teres exercises, rhomboids, rhomboid exercises, lat exercises

Primary Muscles: Back, Biceps, Rhomboids, Trapezius

1. Sit at a cable station with a narrow-grip attachment. Lean back slightly with bent knees (A).

2. Maintain a flat back and tight core, contract your biceps, and pull the cable into your chest (B). Don’t swing or use momentum.

3. Hold 1s, return to full extension (A), and repeat.

Video Demo:





 

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Bryan DiSanto

Bryan DiSanto

Owner & Editor-in-Chief at Lean It UP
Bryan DiSanto is the Owner & Editor-in-Chief of Lean It UP, a culinary student at Le Cordon Bleu – Paris, an ACE-CPT & CSN, NYU graduate, ex-fat kid, and all-around fitness/nutrition nutjob.

He also contributes to Men's Health Magazine.

When he’s not working on his (or somebody else’s) abs, whipping up Eggocados, or running a Tough Mudder, he’s probably off yelling at a Carolina Panthers game somewhere.
Bryan DiSanto

Latest posts by Bryan DiSanto (see all)

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  • Visenya Francés

    Did some of these last night and man I am feeling the results. ouch!

  • Michael Corleone

    LOL I was looking for new workouts and it turns out I already do these.

  • Dom Marzullo

    How many reps do you recommend for each work out?

    • https://www.leanit-up.com/ Bryan DiSanto

      To generalize, try to stay in the 8-12 rep range for general growth, aesthetics, etc.

      If you’re lifting heavy, predominantly for strength gains, 3-5 reps is ideal.

  • Chris Yamashita

    For Back Extensions, the best and most efficient way is to extend your arms over your head with or without a weight. If you aren’t educated or understand the physics of levers, then just imagine doing the Bent-Over T-Bar Rows. Its the same idea of holding the bar before the weights, at the weights, and beyond the weights. Plus, I always endorse stabilizing muscles being used for workouts.

  • Mickey Logan

    Too bad there’s so much pop-up crap on this site. It’s impossible to read.

    • Alibaster

      Get Adblock

  • Akash

    Great list of back workouts…found a few new ones right here…gonna try those:) quite helpful

    • https://www.leanit-up.com/ Bryan DiSanto

      You got it!

  • Roxanne Stickler

    These seem to be more aimed at guys than gals.

    • Laura McFarland-Taylor

      Not at all - I already do most of these and I’m not a guy. :-)

      They really help with any lower back issues you may have, but if you do have lower back issues, discuss which of these exercises are best for your particular problem with a PT. Start with light weights and two sets instead of three. Also make sure you stretch afterwards.

  • Crystal

    Excited to try these :)

  • Blair

    Just wanted to let you know your shortcodes are showing on mobile devices.

  • Ricky, Bubbles & Julian

    is it just me or are there a lot of ads covering the material? i clicked refresh to start over but the ads actually cover part of the video tutorials

  • Hamza Nadeem

    Interesting article. I really like it. I think you will also find this article interesting. It’s about “Workout Routine”. Here is the link to visit http://nourishtheplanet.com/2015/06/daily-workout-routine-a-fitness-plan-for-summer/

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