Best Training Tips To Help Build A Stronger Back

Besides implementing back exercises, following these tips will help get you on the right track to building a stronger back...

Best Training Tips To Help Build A Stronger Back
4 min. read 4/26/2024, 7:16 PM

Building a strong and well-defined back is a goal many fitness enthusiasts aspire to achieve. Apart from the aesthetic benefit of having a sculpted back you can show off, building back strength can enhance your overall strength and training performance.

If you're wondering how to build back muscle effectively, incorporating the right training tips into your workout routine is key. In this article, we'll explore some of the best training tips to help you build a stronger back and achieve your fitness goals.

Looking for the best back exercises? Check out these two articles instead:

Don't Forget To Squeeze

During each repetition of your back exercises, focus on squeezing the target muscles at the peak of the movement. This contraction not only enhances muscle engagement, but it also promotes better muscle development over time.

How to do it: At the peak of the movement, hold the contracted position for one second. If you can't feel your back working then take a step back and work on your form.

Whether you're pulling down on a lat pulldown machine or rowing with dumbbells, the squeeze is a simple yet effective technique for building a stronger back.

Use Lifting Straps

Lifting straps can be a valuable tool for back workouts, especially when working with heavy weights. By reducing grip fatigue, lifting straps allow you to focus more on engaging the back muscles rather than worrying about your grip strength. Incorporate lifting straps into your routine for exercises like deadlifts and rows to maximize back muscle recruitment and lift heavier weights safely.

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Pre-exhausting the back muscles before compound movements can be a game-changer for muscle activation and growth. Start your workout with isolation exercises like lat pulldowns or dumbbell rows to fatigue the targeted muscles. Then, follow up with compound movements to further stimulate muscle fibers and promote greater strength and size gains in the back.

Improve Arm Strength

Strong arms are essential for performing many back exercises effectively. Focus on improving your arm strength through exercises like bicep curls, tricep extensions, and forearm exercises. Stronger arms not only support your back workouts but also contribute to better overall lifting performance and muscle development.

Use The Cable Machine

Dumbbells and barbells are great for back workouts, but don't neglect the cable machine!

Incorporate cable rows, cable pulldowns, and cable face pulls to add variety to your back workouts and challenge your muscles from various angles. The constant tension provided by the cable machine can help enhance muscle activation and promote better results in building a stronger back.

Allow Your Muscles To Recover

Building muscle isn't just about intense workouts—it's also about allowing your muscles time to recover and grow. Make sure to incorporate rest days into your training schedule to give your back muscles the chance to repair and rebuild. And incorporate a proper training split that ensures you're not overworking your back muscles as this can hinder your progress.

Building a stronger back requires a combination of smart training strategies, proper form, progressive overload, and consistent effort. By prioritizing compound movements, using lifting straps, pre-exhausting the muscles, improving arm strength, incorporating the cable machine, focusing on mind-muscle connection, ensuring adequate recovery, and staying consistent, you can effectively build muscle and achieve your fitness goals.

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