Build A Strong Back With These 5 Exercises

Here are 5 awesome pulling exercises that are a staple in my training. While most of these exercises are horizontal pulling exercises, I’ve included one vertical pulling exercise. These exercises will help you build a strong back!

#1) Seal Rows

This exercise strengthens the muscles in the mid and upper back, improves shoulder and scapular controlled mobility, lumbo-pelvic stability, and grip strength.

While I’d consider this more of a horizontal pulling movement, unlike during regular rows where the barbell is traveling in purely a vertical path (horizontal in relation to one’s body), there should be some upward rotation of the scapulae during the lowering/eccentric component.

While Seal Rows aren’t the most convenient exercise to do, they are well worth the hassle! You can also perform these using dumbbells or kettlebells.

Coaching Tips:

Elevate a bench. You may elevate the bench on two other benches, boxes, bumper plates, etc. The bench should be high enough that you can fully extend your arms without the weights hitting the floor.

Lie in a prone position on the bench. Your head, torso, and hips should be in a stacked position. Extend your legs, and contract your glutes and quads. Your head, torso and thighs should be in contact with the bench.

Grab onto a barbell in a pronated grip, and adopt your preferred hand width. Or you may perform this exercise using dumbells/kettlebells.

In the starting position, the barbell should be slightly ahead of your shoulders.

Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips (close the space in your midsection), and contract your glutes and quads (you want tension in your lower body).

Perform a row. Do not initiate the movement with your arms, and do not use momentum.

In the top position, do not allow your elbows to flare out.

Lower the weight to the starting position with control. Your shoulder blades should perform the reverse movements (protraction and some upward rotation) as they did during the rowing/concentric component. Do not keep them pinned.

In the bottom position, your elbows should be close to fully extended, but not hyperextended, and the barbell should be slightly ahead of your shoulders.

For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend or round, ribcage to flare, or torso, spine, or hips to rotate.

For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine) and squeeze your glutes.

In terms of breathing, do what works and feels best for you.

#2) Pull-Ups

This exercise strengthens the muscles in the mid and upper back, improves shoulder and scapular controlled mobility, lumbo-pelvic stability (think core stability), and grip.

Pull-ups are something I am extremely passionate about. Back in 2017, I released The Ultimate Pull-Up Program. My pull-up program is currently being followed by THOUSANDS of people from over 89 countries. My pull-up program was also featured in The New York Times last March.

The exercise below is one of my favourite advanced pull-up variations. I’m using band resistance.

Coaching Tips (for regular pull-ups but the same key points in form apply):

Set your grip so your palms are facing away from you (pronated), and are slightly greater than shoulder width apart. You may also use a neutral grip where your palms are facing one another. Figure out what hand width and grip works and feels best for you.

Set your body so your head, torso and hips are in a stacked position. Fully extend your knees. You may cross one foot over the other and dorsiflex your feet (point them towards you), or you may keep your feet side by side, and plantarflexed (point them away from you).

Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips (close the space in your midsection), and squeeze your glutes and quads. This will help stabilize your torso, spine, hips, and legs, and will help prevent you from swinging.

Initiate the pull-up by using the muscles in your mid and upper back, and move each shoulder blade in towards your spine and down towards the opposite hip (retract, depress, and downwardly rotate), and drive your elbows in towards your sides and down towards the floor. Do not lead the movement with your arms, and do not allow your shoulders to elevate towards your ears, or roll forward. Think about pulling the bar down to you.

In the top position, do not allow your elbows to flare out. They should remain at approximately a 45 degree angle with your torso.

Make sure that your chin passes the bar, but do not look up and reach with your chin.

Pause for a count in the top position.

Lower yourself to the bottom position with control. During the lowering/eccentric component, do not keep your shoulder blades pinned. Your shoulder blades should perform the reverse movements as they did during the ascending/concentric component, and should move away from your spine, away from the opposite hip, and around your ribcage.

In the bottom position, your elbows should be close to fully extended, but not hyperextended. Also, do not allow your shoulders to elevate towards your ears. Keep your shoulder blades depressed.

For the duration of the exercise, your head, torso, and hips should remain in a stacked position, and your legs should remain fully extended. Do not allow your lower back to hyperextend, ribcage to flare, or torso, spine, or hips to rotate.

For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine) and squeeze your glutes and quads (or hamstrings if you have to do these with your knees bent).

Exhale after you have initiated the “pull” and are approaching the top position; you may inhale and “reset” as you are descending, or you may do a full reset when you are in the starting position. Do what works and feels best for you.

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#3) Tripod Stance Rows + Band Resistance

This exercise strengthens the muscles in the mid and upper back, improves shoulder and scapular controlled mobility (and stability on the planted side), and lumbo-pelvic stability.

Coaching Tips:

Attach a resistance band around a secure surface, and so it’s about a foot above the floor. Figure out what band height works and feels best for you. Loop the band around your wrist on the side that will be performing the rows.

Place your other hand on a bench. Make sure your shoulder is roughly above your hand. Pretend you are trying to spread your full hand and fingers to the bench.

Hinge your hips back, and have a slight bend in your knees. Your head, torso and hips should be in a stacked position. Tuck your chin, and keep your neck in a neutral position. Make sure your torso and hips are square to the floor. Maintain this position for the duration of the exercise.

Form a tripod base by placing your weight on the back portion of your feet, and the base of your big and baby toes. These parts of your feet should remain in contact with the floor for the duration of the exercise. Pretend you are suctioning or screwing your feet to the floor.

Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips (close the space in your midsection), and squeeze your glutes.

Perform a single arm row. Initiate the movement by using the muscles in your mid and upper back and draw your shoulder blade in towards your spine (retract). Do not initiate the movement with your arm, and do not use momentum.

In the top position, do not allow your elbow to flare out.

Lower the weight to the starting position with control. Your shoulder blade should perform the reverse movement (protraction) as it did during the rowing/concentric component. Think about moving your shoulder blade away from your spine and around your ribcage. Do not keep it pinned.

In the bottom position, your elbow should be close to fully extended, but not hyperextended.

Pay attention to your non-working/supporting side. Push away from the bench and protract your shoulder blade (move it away from your spine and around your ribcage). Do not mindlessly hang out.

For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend or round, ribcage to flare, or torso, spine, or hips to rotate. Your torso and hips should remain square to the floor.

For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine) and squeeze your glutes.

In terms of breathing, do what works and feels best for you.

#4) Inverted Rows

This exercise strengthens the muscles in the mid and upper back, improves shoulder and scapular controlled mobility, and lumbo-pelvic stability.

This exercise has a great carryover to pull-ups, and serves as a fantastic stepping stone. Even if you can already perform pull-ups with ease, this exercise is still beneficial to do.

Coaching Tips (the same key points in form apply):

Set your grip so your palms are facing away from you (pronated), and are slightly greater than shoulder width apart, but figure out what hand width works and feels best for you. You may also use a neutral grip (palms facing one another).

Set your body so it is in a relatively straight line from the top/back of your head to heels.

Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips (close the space in your midsection), and squeeze your glutes.

Perform an inverted row. Initiate the movement by using the muscles in your mid and upper back and draw your shoulder blades together and towards your spine (retract). Do not initiate the movement with your arms, and do not use momentum.

In the top position, do not allow your elbows to flare out. They should remain at approximately a 45 degree angle with your torso.

Return to the starting position with control. Your shoulder blades should perform the reverse movement (protraction) as they did during the rowing/concentric component. Think about moving your shoulder blades away from your spine and around your ribcage. Do not keep them pinned.

In the starting position, your elbows should be close to fully extended, but not hyperextended.

For the duration of the exercise, your body should remain in a relatively straight line from the top/back of your head to heels. Do not allow your lower back to hyperextend, ribcage to flare, or torso, spine or hips to rotate.

For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine) and squeeze your glutes.

In terms of breathing, do what works and feels best for you.

#5) Contralateral Bird Dog + Landmine Single Arm Rows ⁣

This exercise improves lumbo-pelvic stability, shoulder and scapular controlled mobility (and stability on the planted side), and strengthens the muscles in the mid and upper back.

You can also do this exercise using a dumbbell or kettlebell.

Coaching Tips (the same key points in form apply):

Set up a barbell so it is lengthwise, and is behind your body.⁣

Kneel with one leg on a bench, and place the hand that is on the opposite side of your body on the bench. Make sure your shoulder is directly above your hand.⁣

⁣Extend your leg that is on the opposite side of your body as the rowing arm, and so it is parallel to the floor. ⁣

⁣Set your body so it is in a straight line from your head to heel. Make sure your torso and hips are square to the bench. Also, do not allow your leg to drop, or conversely, lift too high (avoid hyperextending your lower back). Maintain this position for the duration of the exercise. ⁣

⁣Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips (close the space in your midsection) and squeeze your glutes.⁣

⁣Initiate the movement by using the muscles in your mid and upper back and draw your shoulder blade in towards your spine (retract). Do not initiate the movement with your arm, and do not use momentum.⁣

⁣In the top position, do not allow your elbow to flare out. ⁣

⁣Lower the weight with control. Do not keep your shoulder blade pinned. It is meant to move. ⁣

⁣Pay attention to your non-working/supporting side. Push away from the bench and protract your shoulder blade (move it away from your spine and around your ribcage).⁣

⁣For the duration of the exercise, your body should remain in a relatively straight line from the top/back of your head to heel. Do not allow your lower back to hyperextend or round, ribcage to flare, or torso, spine, or hips to rotate. Aside from your rowing arm, the rest of your body should remain in a relatively fixed position.⁣