Are you getting the most out of your back-day workouts?

If you’re like most people who take pride in their upper body growth, you may think so – but there are plenty of ways to maximize your gains and get more from each session.

One way is to focus on compound exercises for your back, which can stimulate and engage multiple muscles at once.

Today we’re going to show why these exercises work so well and then list our top picks for the five best compound back exercises that will help build a strong, wide back worthy of envy:

Best Compound Back Exercises At Home

Let’s have a look at the compound workouts for the back that could be done at home with minimal equipment:

1. Towel Chin-Up

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If you are looking for the best compound back workout to do at home, consider the towel chin-ups, as they are ingenious for the lats, biceps, and upper back muscles.

They engage the forearms and core for stability. This exercise helps to improve grip strength, develop a stronger back and biceps, and enhance overall upper-body pulling power.

Step-Wise Guide:

• Hang a towel over a sturdy horizontal bar or use a specialized towel grip attachment.
• Grab the towel with an underhand grip, hands slightly wider than shoulder-width apart.
• Hang from the towel with your arms fully extended, engaging your core.
• Pull your body up towards the bar, leading with your chest and squeezing your shoulder blades together.
• Continue the upward movement until your chin reaches or clears the bar.
• Slowly lower your body back down to the starting position.
• Repeat for the desired number of repetitions.

Pro Tips:

• Engage your core to maintain stability throughout the exercise.
• Focus on pulling with your back muscles rather than relying solely on your arms.
• Use a spotter or assistance if needed to perform the exercise with proper form.

2. Single-Arm Row

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The Single-Arm Row targets the lats, rhomboids, traps, and rear delts.

It is one of the compound back workouts with dumbbells that help to improve unilateral strength and muscular balance, enhance grip strength, and promote better posture.

Step-Wise Guide:

• Stand with your feet shoulder-width apart, holding a dumbbell in one hand.
• Bend forward at the hips, keeping your back flat and core engaged.
• Allow the dumbbell to hang straight down towards the floor.
• Pull the dumbbell up towards your hip, keeping your elbow close to your body and squeezing your shoulder blade.
• Lower the dumbbell back down in a controlled manner.
• Repeat for the desired number of repetitions and then switch to the other arm.

Pro Tips:

• Maintain a neutral spine throughout the exercise.
• Avoid excessive rotation or twisting of the torso.
• Focus on pulling with your back muscles rather than using your bicep.

3. The Farmer’s Carry

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The Farmer’s Carry is a compound back workout with dumbbells that is ideal for targeting the muscles in the upper back, traps, and forearms.

This exercise improves grip strength, builds overall back and shoulder stability, and enhances functional strength.

Step-Wise Guide:

• Stand with a dumbbell or kettlebell in each hand, arms fully extended by your sides.
• Maintain an upright posture, engaging your core and keeping your shoulders back.
• Begin walking forward, taking controlled steps while maintaining the weights at your sides.
• Continue walking for a predetermined distance or time.

Pro Tips:

• Keep your shoulders down and back, avoiding shrugging or slouching.
• Walk with a natural gait and maintain control throughout the exercise.
• Start with lighter weights and gradually increase

Best Compound Back Exercises For Mass

Would you like to know about the compound back workouts that produce mass? Check out the following exercises:

4. Landmine Row

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The Landmine Row is one of the best compound back exercises that target the muscles in your upper back, including the rhomboids, traps, and rear delts.

It also engages the muscles in your core and arms. This exercise helps to improve posture, build upper body strength, and develop a strong and stable back.

Step-Wise Guide:

• Stand with your feet shoulder-width apart and place a barbell into a landmine attachment or secure it in a corner.
• Hold the end of the barbell with one hand, keeping your back straight and core engaged.
• Pull the barbell up towards your chest, squeezing your shoulder blades together.
• Lower the barbell back down in a controlled manner.
• Repeat for the desired number of repetitions and then switch to the other arm.

Pro Tips:

• Keep your core tight throughout the movement to stabilize your body.
• Focus on pulling your shoulder blades together to fully engage the back muscles.
• Avoid using excessive momentum or jerking motions.

5. Bent-Over Row

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This exercise helps to build overall back strength, improve posture, and develop a strong and well-rounded upper body.

It targets the entire back, including the lats, rhomboids, traps, and rear delts, along with engaging the biceps and forearms.

Step-Wise Guide:

• Stand with your feet shoulder-width apart, holding a barbell or dumbbells in front of your thighs.
• Bend forward at the hips, keeping your back flat and core engaged.
• Allow the weights to hang straight down towards the floor.
• Pull the weights up towards your lower chest, leading with your elbows and squeezing your shoulder blades.
• Lower the weights back down in a controlled manner.
• Repeat for the desired number of repetitions.

Pro Tips:

• Keep your back flat and avoid rounding your shoulders.
• Engage your core to maintain stability.
• Start with lighter weights to ensure proper form before progressing to heavier loads.

6. Cable Trap Shrug

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It’s a compound back workout that focuses on the trapezius muscles responsible for shrugging and retracting the shoulder blades.

Step-Wise Guide:

• Stand in front of a cable machine with the cable set to a low position.
• Grasp the handle with an overhand grip and arms fully extended down in front of you.
• Shrug your shoulders upward, pulling the handle towards your ears.
• Squeeze your traps at the top of the movement and hold for a brief moment.
• Lower the handle back down in a controlled manner.
• Repeat for the desired number of repetitions.

Pro Tips:

• Keep your core engaged and maintain a straight back throughout the exercise.
• Avoid excessive neck or upper body movement.
• Focus on squeezing your traps at the top of the movement for maximum contraction.

7. Lat Pulldown

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This exercise helps to develop a wider and more defined back, improves upper-body pulling strength, and enhances overall upper-body muscular development.

The Lat Pulldown targets the latissimus dorsi (lats), which are the large muscles in your back.

Step-Wise Guide:

• Sit on a lat pulldown machine with your knees securely placed under the pad.
• Grasp the wide bar with an overhand grip, hands slightly wider than shoulder-width apart.
• Lean back slightly, maintaining a neutral spine and engaged core.
• Pull the bar down towards your chest by engaging your lats, squeezing your shoulder blades together.
• Pause briefly at the bottom of the movement and then slowly release the bar back up to the starting position.
• Repeat for the desired number of repetitions.

Pro Tips:

• Avoid using momentum or excessive swinging of the body.
• Maintain a controlled and smooth movement throughout.
• Focus on pulling with your back muscles rather than relying solely on your arms.

Over To You

Great work in learning about the best compound back exercises.

Now that you’ve educated yourself, feel free to make up a personalized routine that includes all of these powerful moves.

As you tone, strengthen, and build your back muscles, don’t forget to have fun while doing it. After some practice, these compound exercises may even become a satisfying challenge.

When trying the various options included in this blog post, be sure to listen to your body’s feedback—it’s very important.

When feeling any sharp pain or unusual discomfort during exercise, be sure to modify or rest for safety purposes.

With mindful practice and correct form (plus maybe a few hilarious grunts!), those back muscles will thank you in no time.