6 Old School Back Workouts (From Classic Bodybuilders)

This is another upper-body exercise that can efficiently work your upper back, lats, traps, rhomboids, and posterior deltoids.

A study in the International Journal of Sports Medicine indicates that barbell rows are more effective for core engagement than machine rows, showing a 34% higher electromyography activity in erector spinae for bilateral rows and 12% higher for unilateral free-weight rows [2].

How to do this exercise:

1. Stand with a barbell in front, feet shoulder-width apart, and your toes pointed slightly outwards.
2. Lean forward by hanging your hips back with your knees slightly bent to grab the barbell with an overhand grip.
3. Lift the weight toward your torso, keeping your back straight and at a 45-degree angle to the ground.
4. Pause briefly before lowering the barbell to return to the starting position.
5. Repeat until you reach the desired amount of reps.

4. Wide Grip Pull-Downs

This exercise primarily works the back’s largest muscle group: the latissimus dorsi, also known as the lats.

They are essential for all pulling workouts and provide support for the spine.

How to do it:

1. Adjust the pull-down machine to your preferred weight.
2. Adjust the knee pad so it sits on your thighs and minimizes movement.
3. Hold the bar with a wider-than-shoulder-width grip and the palms of your hands facing forward.
4. Bring the bar down until it reaches your upper chest level.
5. Pause for three seconds at the bottom contracted position, and slowly raise the bar to return to the starting position.
6. Repeat until you reach the desired amount of reps.

This pull-up bar exercise requires a certain degree of muscle endurance and activates the upper traps, arms, chest, and shoulder muscles.

Some of the biggest names in the bodybuilding industry use this exercise without putting on extra weight, as the goal is to improve blood flow.

How to do it:

1. Approach the pull-up bar and grab it with a pronated grip.
2. Allow your legs to hang, elevate your chest to engage your lower lats, and keep your chin tucked throughout the movement.
3. Pull yourself up using your arms and back. Your elbows should be pointed out to the sides.
4. Once your collarbone reaches the pull-up bar, pause for one to three seconds, then slowly lower your body back to return to the starting position.
5. Repeat until you reach the desired repetitions, maintaining a straight line from your head to your hips.

“The wide-grip pullup is an effective exercise to strengthen the back and shoulders, since the motion contracts the latissimus dorsi, the largest muscle of the upper body.”

- Allen Conrad, Certified Strength & Conditioning Specialist

6. Dumbbell Rows

The dumbbell row is another effective strength-training exercise for building strong arms and back muscles.

How to do them: 

1. Stand with your feet shoulder-width apart, engage the core, and bend at the waist until your chest is nearly parallel to the floor.
2. Hold a dumbbell in one hand while resting on the opposite knee for support.
3. Bring the weight up to your hip, keeping the elbow close to your body.
4. Lower it back to the starting position, repeating as desired.

“When starting out, practice with a light weight until ​your form is satisfactory. A personal trainer or gym trainer can check you for the correct form. Practice in a mirror if necessary. You can add weight as your fitness increases, but it's better to do so modestly so you don't strain your muscles.”

- Paul Rogers, Editor at Verywellfit.com

Nelly Darbois, a physiotherapist and founder of the medical blog Kinedarbois, highly advises maintaining proper form and increasing intensity gradually.

Remember to listen to your body and adjust the exercises as needed.

Regularly incorporating these exercises into your routine can be beneficial for targeting your back.