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As an aspiring professional bodybuilder, building a strong and well-developed back is crucial for achieving a balanced and aesthetic physique. Here are three of my top back exercises that can help you effectively target and grow your back muscles:


Deadlifts are a compound exercise that primarily targets the erector spinae (lower back), glutes, hamstrings, and traps. They also engage the lats and other muscles in the upper back, making them an excellent overall back builder. Proper form and technique are essential to prevent injuries, so ensure you learn the correct deadlifting technique before incorporating heavy weights.

Gabe Deadlift


Pull-ups and chin-ups are fantastic bodyweight exercises that primarily target the latissimus dorsi (lats), but they also work the biceps, traps, and rear delts to some extent. They offer a great range of motion and allow you to progressively overload your back muscles as you become stronger. To vary the stimulus, you can experiment with different grip variations, such as wide grip, close grip, or neutral grip.

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Bent-Over Rows

 Bent-over rows are a powerful compound movement that targets the entire back, including the lats, rhomboids, traps, and rear delts. You can perform them with either a barbell or dumbbells. Maintain a slight bend in your knees and hinge at your hips while keeping your back straight to avoid excessive stress on your lower back. Bent-over rows are great for building thickness and density in your back muscles.

Vaughn Bent Over Rows

Remember that proper form and technique are crucial for maximizing the benefits of these exercises while minimizing the risk of injury. As a professional bodybuilder, it's essential to include a mix of compound and isolation exercises in your training routine to effectively target and grow your back muscles. Additionally, varying your workouts and periodically increasing the intensity and volume will help keep your progress consistent.

Always warm up adequately before training and consult with a fitness professional if you're unsure about your form or how to structure your back training program.

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The information being presented in this blog is intended to be used as educational or resource information only. It is not intended to be a substitute for medical advice from your healthcare provider. This content should not be used for the diagnosis or treatment of any medical condition. If you have any questions or concerns about your health, please contact your healthcare provider. You should call 911 for all medical emergencies. Raw Nutrition is not liable for any advice or information provided on this blog, which advice or information is provided on an “as-is” basis, and assumes no liability for diagnosis, treatment, decisions, or actions made in reliance upon any advice or information contained on this blog. No warranties, express or implied, are made on the information that is provided.

September 27, 2023 — Aaron Napoles

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