Every now and again, you hit a plateau with your back workouts where you just can’t seem to make any progress. When that happens it’s a clear sign that you need to switch things up. A great way to do that is isolation exercises.
Don’t know what that is or which ones to do?
Don’t worry, we’ve got your back (pardon the pun, we’ll see ourselves out…)!
Just a note: True isolation exercises are single-joint and don’t have many variations, so we’ve also decided to present the exercises in order of most to least isolated.
This is the only guide you’ll ever need on the best back isolation exercises. From the classic pull-up to the underestimated power of the lat pulldown, let’s take a look at seven of the best
Table of Contents
7 Best Back Isolation Exercises
- Straight arm pulldown
- Pull up
- Seated cable row
- Chest-supported t-bar row
- Lat pulldown
- Barbell shrug
- Seated back extension
Straight arm pulldown
Benefits of straight arm pulldowns
Straight arm lat pulldowns are great for targeting the latissimus dorsi and contributing to that sought-after wide-back look. It enhances shoulder stability and bridges the mind-muscle connection, which is important for muscle growth. Doing it regularly can also help improve posture and reduce the risk of shoulder injury.
How to perform straight arm pulldowns
- Set the weight on a cable machine and attach a straight bar to the high pulley.
- Stand facing the cable machine, feet shoulder-width apart.
- Grab the bar with both hands using an overhand grip. Ensure your hands are slightly wider than shoulder-width apart.
- Lean forward slightly at the hips, maintaining a slight bend in your knees and a straight back.
- With your arms straight and elbows locked, exhale as you pull the bar down to thigh level. Focus on using your lats the drive the movement.
- Inhale as you slowly return the bar to the starting position. Try to keep the tension on your lats throughout the movement.
- Repeat for the desired number of reps and sets.
Straight arm pulldowns are a fantastic way to target your lats for that V-shaped torso. Ensure you’re getting the most out of this exercise by watching this instructional video:
How to program straight arm pulldowns
Incorporate straight arm pulldowns early in your workout to engage and pre-exhaust the lats. A light to moderate load is recommended for this exercise. Perform 3-4 sets of 12-15 reps with moderate loads to focus on muscle activation and endurance.
Pull up
Benefits of pull ups
Pull ups are a key bodyweight exercise for strengthening the upper body, especially the arms, back, and shoulders. They improve grip strength, enhance shoulder health, and increase upper-body muscular endurance. This is why they’re one of the best ways to grow an underdeveloped back.
How to perform pull ups
- Grab the pull-up bar with an underhand grip and slightly wider than shoulder-width apart. Hang from the bar with your arms straight and fully extended.
- Brace your core and pull yourself up towards the bar by bending your elbows. Pinch your shoulder blades together.
- Pull until your chin is over the bar. Pause at the peak of the movement.
- Lower yourself back to the start position in a controlled manner. Ensure your arms are fully extended in preparation for the next rep.
- Do the target number of reps and sets.
Pro tip: If you’re a beginner who’s struggling with pull ups, try an inverted row with your knees bent to build your upper body strength.
Pull ups are a classic movement for good reason. Getting pull ups right can significantly improve your upper body strength. So, make sure you’re doing just that by having a look at the video below:
How to program pull ups
You generally only need your bodyweight to progress with this exercise but advanced lifters can add weight for increased difficulty. For strength, aim for 4-6 sets of 4-6 reps with added weight. For endurance, use bodyweight for 3-4 sets of 8-12 reps.
Seated cable row
Benefits of seated cable rows
The seated cable row places immense focus on the traps, rhomboids, and latissimus dorsi, promoting a thicker and stronger back. It’s an important exercise for balancing the muscular development between the anterior and posterior chains. Another huge benefit is that it’s a lot safer and easier on the joints compared to exercises like the barbell bent over row.
How to perform seated cable rows
- Select a manageable weight on the weight stack and hook up your chosen attachment (rope, straight bar, v-bar).
- Sit on the machine with a slight bend in your knees and a straight back.
- Grab the attachment. If you choose to use a straight bar, you can use either an underhand grip or an overhand grip.
- Pull the weight up slightly off the stack to start. Keep your core engaged and pull the handle towards your stomach. Concentrate on pulling your shoulder blades as you row and squeeze your back muscles at the end of the movement.
- Slowly return to the starting position in a controlled movement.
- Repeat for the target number of reps and sets.
If you want a thick, muscular back, you should be doing seated cable rows. Avoid common mistakes and refine your form with the guidance provided in this video:
How to program seated cable rows
For seated cable rows, use moderate to heavy weights. Focus on the mid-back muscles by performing 3-4 sets of 8-12 reps. Utilize different grip attachments (wide, narrow, neutral) to target various angles and muscle fibers.
Chest-supported t-bar row
Benefits of chest-supported t-bar rows
Unlike the barbell bent over row, the chest-supported T-bar row allows for heavy lifting without lower back strain. In addition to the mid back and lats, it also targets the rear delts which are a frequently underdeveloped muscle. It also ensures that your form remains strict for maximum muscle gains. They’re easily one of the most effective middle trap exercises.
How to perform chest-supported t-bar rows
- Load a suitable amount of weight onto the machine.
- Position yourself on the T-bar row machine by placing your feet firmly on the platform and laying your chest against the padding. Bend your legs slightly for stability.
- Grab the machine handles with a double overhand grip. Make sure your grip is comfortable.
- Pull the weight towards your chest as much as possible. Focus on driving with your back and not your arms.
- Pause at the top of the movement and pinch your shoulder blades together to maximize the contraction.
- Slowly extend your arms to return the weight to the starting position. Stay in control of the weight throughout the descent.
- Repeat for the desired number of reps and sets.
Pro tip: If you don’t have access to a t-bar row machine, you can use an incline bench and dumbbells instead.
The chest-supported row is an excellent way to target your back muscles without straining your spine. Discover the perfect form and execution here:
How to program chest-supported t-bar rows
This exercise allows for heavy lifting with less lower back strain. Aim for 3-4 sets of 6-10 reps, focusing on squeezing the shoulder blades together at the top of the movement. A moderate to heavy load is generally best for this exercise.
Lat pulldown
Benefits of lat pulldowns
Much like the straight arm pull down, the lat pulldown is great for targeting the lats and making the back look wider. It’s a safe and effective way to build muscle, improve posture, and increase upper body mobility. Plus, unlike pull ups, they’re a lot more doable for beginners.
How to perform lat pulldowns
- Adjust the knee pad on the lat pulldown machine so it fits nicely against your legs. If you’re using a standard cable machine, place a seat facing the pulley, adjust the pulley to the highest setting, and hook up a long straight bar.
- Select an appropriate weight.
- Stand up and grab the handle with an overhand grip that’s slightly wider than shoulder width.
- Sit down on the bench/chair to get into the starting position. Secure your legs under the knee pad if using a lat pulldown machine.
- Pull the weight down by driving through your elbows. Keep your elbows tucked in and aligned with your torso.
- Extend your arms out fully to return to the starting position.
- Do the desired amount of sets and reps.
These are a staple in back workout routines but you have to know how to do them correctly. This clip will show you the technique required to add width and density to your lats:
How to program lat pulldowns
Perform 3-4 sets of 8-12 reps for optimal lat development. Vary your grip width (wide, standard, close) across workouts to engage different parts of the lats. For lat pulldowns, use a moderate to heavy weight.
Barbell shrug
Benefits of barbell shrugs
Barbell shrugs mainly target the trapezius muscles which are essential for strength in the neck, shoulders, and upper back muscles. Doing them often enough can also improve the aesthetic appearance of the neck and shoulders, contributing to a more muscular physique.
How to perform barbell shrugs
- Place a barbell in front of you on the ground and load a moderate to heavy amount of weight.
- Stand with your feet shoulder-width apart and bend at your knees to grab the barbell with a pronated grip. Your hands should be placed just outside your thighs.
- Straighten your legs to lift the barbell, standing fully upright.
- Keep your arms straight and relaxed, shoulders down, and look forward.
- Lift your shoulders as high as possible towards your ears. Focus on contracting your traps at the top of the movement. Keep the rest of your body still while doing this.
- Repeat for the target number of reps and sets.
Developing mountainous traps isn’t a secret. It’s simply a matter of ensuring that barbell shrugs are in your routine. To avoid common errors and maximize effectiveness, watch this demonstrative video:
How to program barbell shrugs
Targeting the traps, perform 3-4 sets of 8-12 reps. Focus on a controlled movement and avoid rolling the shoulders to safely engage the trapezius muscles. Moderate to heavy loads are also recommended for this exercise.
Seated back extension
Benefits of seated back extensions
Seated back extensions help strengthen the erector spinae muscles along the spine, which is crucial for core stability and spinal health. This exercise helps improve posture, reduce lower back pain, and increase the overall strength of the lower back.
How to perform seated back extensions
- Adjust the machine to fit your height. Select an appropriate load.
- Sit down on the machine with your upper back against the roller. Grab the handles and ensure your feet are planted firmly on the footrest. Your head should be looking forward and your chest should be up.
- Extend your hips forward to straighten your body, this should push the roller to your rear.
- Pause at the top of the motion and then return to the starting position.
- Repeat for the target number of reps and sets.
Seated back extensions can strengthen your lower back well when done correctly. This video will guide you through the correct posture and movement pattern:
How to program seated back extensions
With the seated back extension, light to moderate loads generally works best for optimal form. Strengthen the lower back by performing 3-4 sets of 10-15 reps. Keep the movement controlled, emphasizing the contraction at the top of the movement.
Tips for Isolating the Back
The reality is that isolating the back muscles is close to impossible. This is because all the back muscles are interconnected and typically work together with other muscles. A good example would be pull ups and other pulling exercises, which usually require the use of the shoulders, arms, and posterior chain. Don’t worry though, as there are still some ways to enhance your back training:
- Lighten the load: One of the easiest ways to ensure that you’re targeting the back effectively is to use lighter weights. They help you avoid “cheat” reps and involving other muscles too much. You need to control the weight throughout the entire movement.
- Focus on the contraction: When you’re at the peak of the movement, try your best to squeeze your back muscles. This will help you develop the mind-muscle connection which is important for avoiding other muscle groups getting involved during an exercise.
- Get your form right: Ensure your form is spot on. Engage your core, keep your back straight, and focus on pulling from your back muscles rather than your arms.
- Vary your grip: Change your grip type (attachment), width, and style (overhand, underhand, neutral) on exercises like lat pulldowns and rows. This can change the focus on different back muscles.
How to Train Back
Training your back effectively requires a strategic blend of exercises, attention to form, and proper recovery.
Start with compound exercises like deadlifts, pull ups, and rows to engage a wide range of back muscles from your trap to your lower back. These are often called “foundational exercises” as they can build strength and contribute significantly to muscle mass.
You can then consider incorporating isolation exercises to target specific back muscles. This will ensure balanced development and address any weaknesses. You have to prioritize proper form to maximize gains and minimize injury risk.
And then there’s recovery. Recovery is as important as the workout itself. Give your muscles enough time to repair with sufficient rest. Embrace progressive overload by gradually increasing the weight or reps. Doing this will ensure that your muscles are always being challenged.
Also, if you’re tired of using free weights to train your back, look into the best machines for back and, while you’re at it, the top back cable exercises.
Back Anatomy
Time to take a close look at the anatomy of the back muscles. Why, you ask? Because understanding how your back is built can be a key step in improving how you train it. It’s going to get a little bit technical, so bear with us…
Superficial muscles
These are the muscles just below the skin that you can see and touch:
- Latissimus dorsi (lats): These are the upper body’s broadest muscles. They fan across the back from the shoulder blades down to the lower back.
- Trapezius (traps): Beginning at the neck, the traps stretch over the shoulders and taper into a “V” shape down the back. They’re essential for moving your shoulders and neck.
- Levator scapulae: Positioned along the neck’s side and extending to the shoulder blades, these muscles help with neck and shoulder movements.
- Rhomboids: These muscles link the shoulder blades to the spine, aiding in the movement of the shoulder blades.
Intermediate muscles
Here, we find muscles like the serratus posterior superior and inferior, situated in the shoulder girdle. They help assist with the movement of the ribs and facilitate breathing.
Intrinsic muscles
A little bit deeper down, you’ll find important muscles for spine stability and movement. These include:
- Erector spinae: A muscle group running the length of the spine, crucial for standing and enabling the spine to extend and rotate.
- Transversospinalis: Including muscles like the semispinalis, multifidus, and rotatores, this group supports back bending and twisting.
Back Isolation Exercises FAQs
How often should you train back?
Training your back 2-3 times per week is typically best for muscle growth and recovery. Also, distributing the workload across multiple sessions can help maximize growth and strength gains.
At what intensity should back be trained?
Back muscles can respond well to a variety of intensities. For strength gains, training at 75% to 85% of your one-rep max (1RM) in exercises targeting the back is effective. For hypertrophy, a mix of higher volume (50% to 75% of 1RM) and moderate to high intensity is beneficial. Monitor how your body responds to training and vary the intensity as needed.
What rep range should be used for training back?
The rep range for back training can vary depending on your goals:
- For strength, focus on lower rep ranges of 5 to 8 reps per set.
- For hypertrophy, a wider range of 8 to 12 reps for moderate to heavy loads, and 12 to 15 reps for lighter loads is effective.
What types of exercises train back?
Training any muscle group requires a mix of compound and isolation exercises. Here’s a snapshot of how you can train different muscles in the back:
- Pull-ups and chin-ups: Vertical pulling movements that primarily target the latissimus dorsi.
- Rows (barbell, dumbbell, cable, and machine rows): Horizontal pulling exercises that engage the mid to upper back, including the rhomboids, traps, and rear deltoids.
- Lat pulldowns: A machine-based vertical pulling exercise that isolates the lat muscles.
- Deadlifts: Deadlifts significantly engage the entire posterior chain, including the lower back, traps, and lats.
- Back extensions and hyperextensions: Target the lower back muscles (erector spinae) for strength and endurance.