Top 7 Shredding Back Workout Exercises

Balandi Performance
2020-10-29T11:00:14-04:00

There is nothing that quite says “next level” like a shredded back. Most trainers often neglect working out their backs and when they do, it is to simply put on mass. While a thick massive back is impressive, a massive shredded back is more desirable. It is uncommon to see people with wide shredded backs and when you do, they stand out. That’s why today we’re going to give you 7 incredible exercises you can incorporate into your next workout to make you stand out with a massive shredded back.

Before we delve into these exercises, it is extremely important to consider pairing these movements with the proper technique. Our goal here is to build lean muscle. Therefore, we must approach the workout with medium-paced, controlled reps, and very little rest in between. If you find your muscles struggling to grow or that you are not getting lean enough, there is a good chance you are going through the motions at a wrong pace, or most likely that your diet is not in check. Because most people complete exercises too fast, remember to slow down the tempo and focus on the muscle group you are targeting. Exercise control through the entire movement of the exercise as a sure way to stimulate those muscles.

Now that we’ve got that covered, let’s delve into the exercises. There are 7 exercises in total we have considered the best for sculpting a shredded back. Below we also explain how to go through each of the movements as some can be complicated. As always, we recommend, choosing three to four of the exercises below and rotating them every three to four weeks make the best of the selection. Enjoy!

1. Deadlift

Coming in at number 1 with no surprise is the deadlift. The deadlift is a complete total body exercise that targets the legs and lower back for a ferocious workout. Considered unsafe by many, this exercise is definitely an advance move and should be performed with impeccable form. When done correctly, the deadlift can be a great exercise to not only build a shredded back but to also help strengthen your legs and posterior chain, as well as identify any weak muscular imbalances and build overall strength in the body. The deadlift is one serious workout that can be performed with a heavy load or moderate weight for endurance benefits.

To complete the movement, begin by standing with both feet comfortably spread under the barbell. Grab the barbell with a shoulder-width grip while bending your knees and pulling the bar close to your body until you feel it touch your shins. From this position, lift your chest up and straighten your lower back making sure your back not rounded!

Bring the weight up at a fast pace but avoid jerking or yanking the barbell as this can your break form and result in injury. Keeping your knees and hips locked, pause with the weight at the top for a few seconds. Finally return the weight to the floor by moving your glutes backward, lowering your hips while bending at the knees. Rest for a second at the bottom and repeat the movement for the desired number of reps.

Level of difficulty: Advanced

Muscles worked: Lower back, Legs, Posterior chain

Equipment needed: Barbell

2. Bent over Barbell Rows

Considered to be a compound movement, this barbell exercise will not disappoint. Bent over barbell rows are great for putting on size and also sculpting the back at the same time. You can do this with a pronated grip to engage the forearms or use a supinated grip to engage the biceps.

Begin by standing in an athletic stance, feet shoulder-width apart and slightly knees bent. Lean forward with your glutes out and your back straight. Starting with the barbell in both hands by your knees, bring the barbell up towards your chest and slowly return the weight down to the starting position by your knees. Repeat this motion until you complete your reps.

Level of difficulty: Intermediate

Muscles worked: Upper back, Mid Back, Biceps

Equipment needed: Barbell

3. Pull-Ups

Widely recognized by almost everyone, the pullup is perhaps the third most famous exercise in the world right behind the push-up and the squat. Pull-ups are incredibly effective for building athleticism and overall fitness. However, it takes a lot of practice to complete a full unassisted pull-up, but beginners can use an assisted pull-up machine to slowly build-up to their own body weight. Advanced trainers looking for a challenge can use a weight belt or weighted vest to increase resistance.

Standing directly underneath a pull-up bar, grab the bar with both hands and pull your body up slowly with your body staying straight throughout the movement. Once your chin is positioned over the bar, take a slight pause at the top and slowly lower your body back down to a dead hang without your feet touching the floor. Repeat this movement for more repetition.

Level of difficulty: Intermediate

Muscles worked: Back, Biceps

Equipment needed: Pull-up Bar

4. Seated Machine Rows

Seated rows are a great isolated exercise designed to target the upper back and give you a nice pump. They are very simple to do and come with very little risk of injury.

Seated on the rowing machine, place both feet on the designated feet pads and grab the handle attachments with both arms. With your back straight and your knees slightly bent, pull the attachment squeezing your shoulder blades together and inward toward your back. Focus on the contraction. Keep pulling until your elbows are tightly tucked at your sides. Slowly extend your arms back to the starting position and repeat as many times as necessary.

Level of difficulty: Beginner

Muscles worked: Back, Biceps

Equipment needed: Row machine

5. Reverse Fly

This exercise can be done with a dumbbell or with a fly machine. Either method doesn’t require much weight and is more effective when the load is lighter, but the pace is slower. Because the fly machine is very easy to use, we will walk you through this movement with a dumbbell.

Using two lightweight dumbbells, keep your upper arms straight but put a slight bend in your elbows. Bend your back parallel to the floor with a slight bend in your knee. While your head is looking at the ground, slowly raise both arms simultaneously while squeezing the shoulder blades. Bring your arms back down together by your knees and repeat the motion.

Level of difficulty: Intermediate

Muscles worked: Back, Shoulders

Equipment needed: Dumbbells, Fly Machine

6. Face Pulls

Face pulls are one of the most overlooked exercises, yet they provide so much corrective functionality to the overall body. Face pulls can help shred your back, but more importantly, they can help straighten your posture and correct other muscular imbalances in the upper body.

To properly complete the face pull. Use a pulley with a double end rope attachment and set the pulley to the highest adjustment. Standing about 2 feet away from the pulley, pull the rope attachment towards your face, and squeeze your back. Control the weight back to the starting position and work through the eccentric portion of the movement. Repeat as needed.

Level of difficulty: Beginner

Muscles worked: Back

Equipment needed: Pulley

7. T-Bar Rows

Great for building strength and size.

Using a T-bar attachment, stand with the bar on the ground and in between your legs. Get into an athletic stance with your knees slightly bend and your head facing straight forward. Grab one end of the bar with both hands and pull up the platted bar while keeping your back straight. Using your arms, extend the weight back down to the starting position and repeat the movement.

Level of difficulty: Advanced

Muscles worked: Back, Biceps

Equipment needed: Barbell, T-bar slot