Key Takeaways Compound Exercises are King: Deadlifts and bent-over rows proved to be the best overall back exercises , activating multiple muscle groups effectively for maximum strength and growth. Target Different Muscle Groups: A balanced back workout should include exercises for the lats, mid- back , and lower traps to ensure comprehensive development and stability. The Importance of Muscle Activation: Exercises that promote high muscle activation are likely to deliver better strength and ... Here are the best back exercises for muscle growth, plus three complete back workouts incorporating the movements that you can plug into your split right away. 1. Deadlift. Why it's on the list: This mighty pull is far more than a back exercise . When you strengthen your back muscles, you can do better at sports and stay healthier. You also reduce the chance of getting hurt and feel better daily. Here are 21 exercises for your back that you can do at home using your body weight and household items like bottles, dumbbells, and bands.
