Close Ad ×

Muscle & Fitness logo Muscle & Fitness

  • Workouts

    Workouts

    • Workout Routines
    • Workout Tips
    • Fitness
    • Athlete/Celebrity Workouts
    • Exercise Videos
    Find Exercises Targeting…
    • Abs and Core Exercises
    • Arm Exercises
    • Back Exercises
    • Chest Exercises
    • Leg Exercises
    • Shoulder Exercises
  • Nutrition

    Nutrition

    • Healthy Eating
    • Lose Fat
    • Gain Mass
    • Supplements
    • Performance Nutrition
    Fit female holding a drink full of greens powder
    Healthy Eating

    12 Things You May Not Know About Juicing

    1109 Green Juice shutterstock_718961371
    Healthy Eating

    3 Healthy Recipes You Can Master in Your Juicer

    Person carving an air fryer turkey on a cutting board for thanksgiving
    Healthy Eating

    How to Perfectly Air Fry Your Turkey this Thanksgiving

    Couple-Preparing-Turkey-Dinner-Female-Basting-Turkey
    Healthy Eating

    9 Exciting Ways to Prepare Your Thanksgiving Turkey

  • Athletes & Celebrities

    Athletes & Celebrities

    • News
    • Interviews
    • Women
    • Pro Tips
    • Behind-the-Scenes
    • Videos
    NFL journalist Ian Rapoport working out witht treadmill
    Pro Tips

    Ian Rapoport’s Insider Tips for Staying NFL Ready on the Road

    Actor and writer Sylvester Stallone directing a movie behind the camera
    News

    7 Things We Learned From the ‘Sly’ Documentary on Netflix

    West Point graduate and Armed Forces member Alex Morrow running a long distance race
    Pro Tips

    Alex Morrow is Helping Space Force Members be Fit to Serve

    Luxury Real Estate Guru Aaron Kirman
    Pro Tips

    What's Hot (or Cold) in the Home Gyms of the Rich and Famous?

  • Features

    Features

    • From our Partners
    • Active Lifestyle
    • M&F: Fit to Serve
    • Gear
    • News
    • Opinion
    Hiker Setria Glutathione
    From our Partners

    6 Things You Should Know About Setria® Glutathione

    Derek Moneyberg
    From our Partners

    Choose to Conquer: Derek Moneyberg’s Mastery of Fitness and Finances

    Colorful hoodies on a clothing rack
    Gear

    10 Hoodie Holiday Must-Haves To Give (or Receive) this Christmas

    2023 sneaker gift guide
    Gear

    11 Fresh Pairs of Sneakers that Make Perfect Holiday Gifts

  • Anti-Aging

    Anti-Aging

    • Functional Medicine
    • Hormone Optimization
    • Recovery
    • Wellness
    Muscular man washing his face for skin care
    Wellness

    This Skin Care Guide Will Prepare You for All Seasons

    Old man suffering from back pain from post exercise muscle soreness
    Recovery

    Active Recovery for Improved Athletic Performance

    best spermidine supplement
    Anti-Aging

    Best Spermidine Supplements: Review of the Top 5 Brands

    Male-Elderly-Old-Bench-Press
    Functional Medicine

    Muscle Mass May be Your key to Defeating Injuries and Illness

  • Flex

    Flex

    • Olympia Coverage
    • Athletes
    • Nutrition
    • Training
    • Videos
    Bodybuilding Podcast 12-8
    News

    Bodybuilding Podcast Recaps: Learn From the Best 

    Bodybuilding Podcast recap 11:30
    News

    Bodybuilding Podcast Recaps: Enjoy Listening Leftovers

    Olympia 2024 returns to Las Vegas
    News

    It’s Official — The Olympia 2024 is Returning to Vegas!!!

    Rob Wilkins chief liaison between the Council and the Armed Forces
    News

    Rob Wilkins is Strengthening National Security Through Fitness

  • Hers

    Hers

    • Workouts
    • Nutrition
    • Supplements
    • Athletes & Celebrities
    • Features
    Tasha Teanby standing outside the gym
    Hers Workouts

    How Tasha Teanby Beat the Effects of Bullying Through Intense Workouts

    MMA One Championship fighter Danielle Kelly entering the arena
    Muscle & Fitness Hers

    Danielle Kelly Shares Her 'weird' Post-Training Meditation Technique

    Natalie Burn looking in the mirror
    Hers Workouts

    Try Natalie Burn’s “Killer” Core and Kickboxing Workout

    Trish Marmo
    Hers Athletes & Celebrities

    How Ballroom Dancing Helped This Athlete Regain Her Edge

  • Muscle&Fitness+

    Muscle&Fitness+

  • Olympia

    Olympia

    • Olympia Coverage
    • Buy Tickets
    Caesar Bacarella performing a dumbbell workout with biceps curls
    Pro Tips

    Caesar Bacarella Is Building a Fitness Empire at Full Speed

    Olympia-2019-Whiteny-Jones-Press-Conference
    Interviews

    Whitney Jones Can Break, But Can Never Be Broken

    IFBB Wellness Pro Yarishna Ayala
    Interviews

    Yarishna Ayala Shares Advice for Future Wellness Division Competitors

    2021 Mr. Olympia Top 3 winners Brandon Curry, Big Ramy, Hadi Choopin
    News

    BIG RAMY WINS THE 2021 OLYMPIA!

Subscribe to YouTube Subscribe to the Newsletter Terms of Use Privacy Policy Cookie Policy Accessibility Statement Do Not Sell
  • Workouts
    • Workout Routines
    • Workout Tips
    • Fitness
    • Athlete/Celebrity Workouts
    • Exercise Videos
  • Nutrition
    • Healthy Eating
    • Lose Fat
    • Gain Mass
    • Supplements
    • Performance Nutrition
  • Athletes & Celebrities
    • News
    • Interviews
    • Women
    • Pro Tips
    • Behind-the-Scenes
    • Videos
  • Features
    • From our Partners
    • Active Lifestyle
    • M&F: Fit to Serve
    • Gear
    • News
    • Opinion
  • Anti-Aging
    • Functional Medicine
    • Hormone Optimization
    • Recovery
    • Wellness
  • Flex
    • Olympia Coverage
    • Athletes
    • Nutrition
    • Training
    • Videos
  • Hers
    • Workouts
    • Nutrition
    • Supplements
    • Athletes & Celebrities
    • Features
  • Muscle&Fitness+
  • Olympia
    • Olympia Coverage
    • Buy Tickets
  • Resources & Highlights
    • Topics
    • Videos
    • Podcasts
    • Contact
    • Terms of Use
    • Privacy Policy
    • Cookie Policy
    • Accessibility Statement
    • Do Not Sell

Stay Connected

Newsletter Signup

Stay up to date

Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners

Facebook Twitter Youtube Pinterest
Open menu button
Open search bar button
×

Search M&F

Featured Articles
Lean Muscle
Healthy Eating

28-Days-to-Lean Meal Plan

With the right plan and the right discipline, you can get seriously shredded in just 28 days.

Read article
Kate Upton Attends the 2016 Vanity Fair Oscar Party
Women

The 20 Hottest Female Celebrities

Talented stars, killer physiques.

Read article
Bench press record holder Bill Gillespie breaking the world record at age 62
Pro Tips

The 'Dos' and 'Don’ts' of Bill Gillespie’s Record-Breaking Bench Press

At age 62, "Big Bill" shares his wisdom to dominate one of the ultimate strength marks.

Read article
The 50 Best Female Fitness Influencers on Instagram
Girls

The 50 Best Fitness Influencers on Instagram

Follow these fit women we're crushing on for inspiration, workout ideas, and motivation.

Read article
Hers Workouts

6 Moves to Build a Better Back

This workout featuring IFBB Pro Ann Titone will blast your delts and lats.

by Cat Perry
  • Click to share on Facebook (Opens in new window)
  • Click to share on Twitter (Opens in new window)
  • Click to share on Pinterest (Opens in new window)
  • Click to share on Facebook (Opens in new window)
  • Click to share on Twitter (Opens in new window)
  • Click to share on Pinterest (Opens in new window)
2
Tommy Garcia
View Gallery

6 Moves to Build a Better Back

Close gallery popup button
1 OF 6

1 of 6

2

Tommy Garcia

BENTOVER DUMBBELL ROW

Works: Core, BackStand with your feet shoulder width holding dumbbells at your sides.Bend your torso forward to between 45 and 15 degrees to the floor.Drive your elbows up and back until the dumbbells reach hip height.Extend your arms down to the starting position without hyperextending your elbows.Perform two sets of 15 reps, then finish with a third set of 12 reps, increasing the weight on the third set.Tip: Keep your knees slightly bent to take pressure off your back. 

2 of 6

Move1

Tommy Garcia

Pull-up

Works: Arms, Back Hang from a pullup bar with your hands slightly wider than shoulder width using an overhand grip. keep your wrists neutral and slight tension in your arms.Pull yourself up until your chin is even with the bar.Slowly descend to a full hang. repeat for two sets of 8–10 reps, or until failure.Tip: Keep your core tight to prevent stress on the shoulders and elbows.

3 of 6

3

Tommy Garcia

THREE-POINT DUMBBELL ROW

Works: Core, BackGet into an incline plank position by placing your feet slightly wider than shoulder width and your right hand on a flat bench with your arm extended.Hold a dumbbell in your left hand with arm extended.Keeping your back flat and hips in line, pull the dumbbell up until it reaches your left hip.Slowly lower your left arm back down. On each side, you’ll do two sets of 15 reps, then increase the weight, and do a final set of 12 reps.Tip: Don’t throw your shoulder into the motion; keep it slow and under control.

4 of 6

4

Tommy Garcia

OVERHAND-GRIP SEATED CABLE ROW

Works: Biceps, BackSit at a long-range cable row machine and grasp the bar with an overhand grip.Keeping your knees soft, stretch forward just until the bar passes your knees. Then pull the bar to just below your rib cage, keeping your torso erect.Do three sets of 16, 12, and 8 reps, increasing the weight as you lower the reps.Tip: Use an overhand grip to fully target the outer delts. 

5 of 6

5

Tommy Garcia

-DEGREE PULL & HOLD

Works: Rear Deltoids, BackSit facing away from a lat-pulldown machine.Grasp the bar with an overhand grip, your hands slightly wider than shoulder width and your palms facing forward.Pull the bar down until your upper arms are parallel to the floor and hold, with your back flexed, for five slow counts.Slowly let the bar rise back to start, keeping your elbows slightly bent at top of movement.Perform two sets of 12 and 10 reps, keeping the weight moderate each set.Tip: If this is uncomfortable, face the machine and pull bar toward chin. 

6 of 6

The Best Clean Eating And Muscle-Building Food Options

Tommy Garcia

ONE-ARM ALTERNATING ASSISTED PULLUP

Works: Arms, Core, BackStart with your knees on the supporting pad of an assisted pullup machine, your hands grasping the bar overhead, palms facing forward.Perform a pull-up. At the top, release your right hand and lower yourself using only your left arm, then pull your body up.At top of the pullup, switch hands, holding onto the bar with only your right hand. Lower down, then pull back up.Perform two sets of 20 pullups (10 on each arm).Tip: Keep your elbow in a flat plane with your body to hit your lats harder. 

Back to intro

BENTOVER DUMBBELL ROW

Works: Core, Back

  • Stand with your feet shoulder width holding dumbbells at your sides.
  • Bend your torso forward to between 45 and 15 degrees to the floor.
  • Drive your elbows up and back until the dumbbells reach hip height.
  • Extend your arms down to the starting position without hyperextending your elbows.
  • Perform two sets of 15 reps, then finish with a third set of 12 reps, increasing the weight on the third set.

Tip: Keep your knees slightly bent to take pressure off your back.

 

Pull-up

Works: Arms, Back

  • Hang from a pullup bar with your hands slightly wider than shoulder width using an overhand grip. keep your wrists neutral and slight tension in your arms.
  • Pull yourself up until your chin is even with the bar.
  • Slowly descend to a full hang. repeat for two sets of 8–10 reps, or until failure.

Tip: Keep your core tight to prevent stress on the shoulders and elbows.

THREE-POINT DUMBBELL ROW

Works: Core, Back

  • Get into an incline plank position by placing your feet slightly wider than shoulder width and your right hand on a flat bench with your arm extended.
  • Hold a dumbbell in your left hand with arm extended.
  • Keeping your back flat and hips in line, pull the dumbbell up until it reaches your left hip.
  • Slowly lower your left arm back down. On each side, you’ll do two sets of 15 reps, then increase the weight, and do a final set of 12 reps.

Tip: Don’t throw your shoulder into the motion; keep it slow and under control.

OVERHAND-GRIP SEATED CABLE ROW

Works: Biceps, Back

  • Sit at a long-range cable row machine and grasp the bar with an overhand grip.
  • Keeping your knees soft, stretch forward just until the bar passes your knees. Then pull the bar to just below your rib cage, keeping your torso erect.
  • Do three sets of 16, 12, and 8 reps, increasing the weight as you lower the reps.

Tip: Use an overhand grip to fully target the outer delts.

 

-DEGREE PULL & HOLD

Works: Rear Deltoids, Back

  • Sit facing away from a lat-pulldown machine.
  • Grasp the bar with an overhand grip, your hands slightly wider than shoulder width and your palms facing forward.
  • Pull the bar down until your upper arms are parallel to the floor and hold, with your back flexed, for five slow counts.
  • Slowly let the bar rise back to start, keeping your elbows slightly bent at top of movement.
  • Perform two sets of 12 and 10 reps, keeping the weight moderate each set.

Tip: If this is uncomfortable, face the machine and pull bar toward chin.

 

ONE-ARM ALTERNATING ASSISTED PULLUP

Works: Arms, Core, Back

  • Start with your knees on the supporting pad of an assisted pullup machine, your hands grasping the bar overhead, palms facing forward.
  • Perform a pull-up. At the top, release your right hand and lower yourself using only your left arm, then pull your body up.
  • At top of the pullup, switch hands, holding onto the bar with only your right hand. Lower down, then pull back up.
  • Perform two sets of 20 pullups (10 on each arm).

Tip: Keep your elbow in a flat plane with your body to hit your lats harder.

 

Topics:
  • Back
  • Biceps
  • M&F Hers
Author picture
Written by Cat Perry
Also by Cat Perry
9 Yoga Moves to Get Shredded
Hers Workouts

9 Muscle-Building Yoga Poses

8 Unique Exercises for Better Abs and a Stronger Core
Hers Workouts

8 Unique Exercises for a Strong Core

Newsletter Signup

Stay up to date

Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners

Muscle & Fitness logo

Follow us

Facebook Twitter Youtube Pinterest

More news

Tasha Teanby standing outside the gym
Hers Workouts

How Tasha Teanby Beat the Effects of Bullying Through Intense Workouts

This inspirational PT has grown both her muscles and her confidence.

Read article
Natalie Burn looking in the mirror
Hers Workouts

Try Natalie Burn’s “Killer” Core and Kickboxing Workout

The “Til Death Do Us Part” star shows how to build strength and become more mobile.

Read article
Mila Stanzani competing in ninja warrior competition after preparing with her ninja warrior workout routine
Hers Workouts

This 'Ninja'-Inspired Workout Will Help Strengthen Your Pullups

OCR pro Mila Stanzani has a workout to help improve your overall hang time.

Read article
All Hers Workouts
  1. Home
  2. /
  3. Muscle & Fitness Hers
  4. /
  5. Hers Workouts
  6. /
  7. 6 Moves to Build a Better Back
Muscle & Fitness logo
  • Workouts
  • Nutrition
  • Athletes & Celebrities
  • Features
  • Recipes
  • Topics
  • Videos
  • Exercise Videos
  • Podcasts
  • RSS Feed
  • Muscle&Fitness +
  • Buy Olympia Tickets
  • Archives
  • Sitemap
Facebook Twitter Youtube Pinterest

Newsletter Signup

Stay up to date

Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners

Muscleandfitness.com is part of a360media Fitness & Health Network

Contact Us Terms of Use Privacy Policy Cookie Policy Do Not Sell Accessibility Statement

JW Media, LLC

Copyright 2023 JW Media, LLC, parent company of Muscle & Fitness. All rights reserved.