10 Best Back Exercises For Building Muscle

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10 Best Back Exercises For Building Muscle
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• When you crack your exercise toolkit open each
  week on back day, you've got a seemingly endless
  array of movements available. If you're
  overwhelmed by the sheer number of row
  variations, or you draw a total blank when
  thinking of new exercises to try, consider this
  list your new back blueprint.

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• We took the science into account--and
  more. Head-to-head exercise comparison research
  is a bit limited, and often misleading. So rather
  than going strictly off of electromyography (EMG)
  to pick the best muscle-building exercises, we
  selected the following ones on a number of
  factors including  
• Ease of learning and performing
• Total muscle stimulation and intensity
• Popularity among diehard lifters and
  bodybuilders (This matters!)
• Availability of equipment in commercial gyms

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Deadlift
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• Why it's on the list This mighty pull is far
  more than a back exercise. It hits the entire
  posterior chain, from your calves to your upper
  traps, but it's also a time-tested standout for
  overall backside development.
• And no, it's not just for powerlifters! Legendary
  bodybuilder Jay Cutler builds his back day around
  deadlifts, as well. Technique is uber-important,
  but once you nail it, you can progress to lifting
  monster weights that recruit maximum muscle,
  release muscle-building hormones, and help you
  get big.

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• Deadlift variations for back growth
• Barbell deadlift (from the floor)
• Barbell rack pull
• Romanian deadlift (barbell, dumbbell)
• Snatch-grip deadlift (from the floor or elevated
  pins)
• Trap bar deadlift

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• When back development is the goal, stick to one
  of these variations. Others, like sumo
  deadlifts, have been shown in EMG studiesand in
  the trenchesto focus more on other muscle groups
  than the back. The same goes for single-leg
  deadlifts and stiff-legged deadlifts.
• In your workout If you're going heavy (sets of
  fewer than about 6 reps), do deadlifts first so
  you're fresh. If you're doing deads for
  repetitions, you can do them later in your
  workout. They may not be as sexy, but
  moderate-weight deadlifts are just as valuable as
  grinding max-effort PRs.

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Bent-Over Row
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• Why it's on the list This is a total
  back-builder upper back, lower back, lats,
  traps, spinal erectorsthe whole deal. And the
  science backs it up. It's a staple of the
  best back workouts for men, but make no mistake,
  it's great for back workouts for women, as well.

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• Bent-over row variations for back growth
• Overhand grip bent-over rows
• Underhand grip bent-over rows
• Pendlay rows (each rep starts from the floor)
• Bent-over dumbbell or kettlebell rows

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Pull-Up
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• Why it's on the list It's always a good idea to
  have an overhead pulling movement in your back
  routine, and the pull-up is one of the best. Each
  variation has its own advantages Wide-grip
  variations are great for the upper lats, while
  close-grip chins or neutral-grip pull-ups have a
  greater stretch and overall range of motion. Mix
  it up!

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T-Bar Row
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• Why it's on the list The T-bar row may seem at
  first glance like another variation of the
  bent-over row, but serious lifters know there's a
  big difference. For one, you can pile on more
  weight!
• You also typically have a choice of hand
  positions and width. A wider grip will put more
  emphasis on the lats, while a neutral grip will
  better target the middle back (rhomboids, teres,
  and traps).