A resistance-training session focused on the back has to cover a lot of real estate, from the traps and lats to the erector spinae. And, given the wide range of functions and movements that these muscles are responsible for, it’s no surprise that every experienced exerciser has their favorite ways to target the back.
August is back-to-school month for many. We thought we’d provide our take on it with a BACK-to-school review of the most effective back exercises. Before we get to recommendations from some expert ACE Certified Professionals, let’s first explore why training the back is so important and what research has taught us about which exercises are most effective.
Given the prevalence of back pain among adults worldwide (according to the Centers for Disease Control and Prevention, 39% of adults had back pain in 2019) it’s not surprising that many people want to know what exercises they should be doing to help strengthen these muscles. In fact, an ACE-sponsored study of common back exercises published in 2018 is consistently one of our most-read articles. Clearly, there is a huge demand for quality instruction and guidance in targeting the muscles of the back.
The ACE-sponsored study linked above evaluated eight exercises and, not surprisingly, found that different movements did a better job of recruiting different muscles in the back. Therefore, there is no single exercise that best activates all of the muscles tested (see box above). That said, the researchers indicated that the bent-over row performed best, as it activated three of the five back muscles to the greatest degree and was the second-best exercise for the other two. The I-Y-T raise was deemed the second-best option.
It’s important to note, however, that certain exercises stood out as the best choice when recruiting a specific muscle but fell short otherwise, indicating that a variety of movements is necessary if a client’s goal is to effectively target the many movements performed with the muscles of the back. A great example of this was seen with the pull-up and chin-up, which were the best options for training the latissimus dorsi and infraspinatus muscles but showed poor results for the middle and lower trapezius muscles.
Be sure to check out the study linked above if you’re interested in learning more about how well each exercise worked each muscle/muscle group.
Expert Advice
We asked three experienced ACE Certified Pros to help us add some variety to our “BACK to school” program. Here’s what they had to say:
Reena Vokoun, ACE Certified Group Fitness Instructor and Health Coach, recommends adding back extension exercises to your training repertoire. This exercise can be performed using the client’s body weight, dumbbells or a machine and can help strengthen not only the lower back, but the mid and upper back, as well. “It’s important to have a strong back and spine, as part of your overall core, to protect against injuries and optimize your posture and athletic performance,” explains Vokoun. “Back extensions are appropriate for healthy adults of all fitness levels who want to stay safely active, provided there aren’t any prior back injuries.”
Allyson Murray, ACE Certified Personal Trainer and Health Coach, selected the lat pull-down and cable row as her two favorite back exercises for beginner and intermediate-level exercisers. The lat pull-down was identified in the ACE-sponsored research as being a good option when targeting the latissimus dorsi, while rowing variations (i.e., inverted row, seated row and bent-over row) were top choices for the middle traps, infraspinatus and erector spinae.
Murray likes using cable rows because you can modify the movement and target different muscles in the back by changing the angle of the attachment.
Mann San Gil, who has been an ACE Certified Personal Trainer for 24 years, is a big fan of pull-ups. He explains: “Unless they are physically incapable of doing so, I train my military service veteran clients to retain their capability to do pull–ups. All of my physically capable gym-based clients are at least trying a dead hang variation as part of their routine—maybe with a scapular retraction every now and then—to give them an idea that pull–ups might be possible in the future.”
San Gil also believes that people should pay more attention to working out their posterior chain in general and do rowing–type resistance exercises more. He particularly likes barbell bent-over rows.
Final Thoughts
Clearly, variety of movement is essential when it comes to training the back. According to the ACE-sponsored research, a training program for the back that includes bent-over rows and I-Y-T raises, as well as pull-ups or chin-ups, is both effective and grounded in evidence. Also, consider adding our expert recommendations to your repertoire. Check out these links to learn how to perform each movement or share them with your clients:
