Outer Back Exercises

Back Muscle Groups

The outer back consists of five muscles, four of which are found on the scapula (shoulder blade) that comprise the rotator cuff. These four muscles are the infraspinatus, subscapularis, supraspinatus, and teres minor. The fifth muscle of the outer back is the teres major.

Many of the outer back exercises listed below require rowing or pulling motions to target the muscles.

A list of outer back exercises:

Australian Pull-Up

Australian Pull-Up

This exercise incorporates several back muscles while using one's body weight for resistance.

Bent-Over Rows (Barbell) Image

Bent-Over Rows (Barbell)

Bent-over barbell rows is a great exercise that engages the upper back, outer back, lats, and rear shoulders in one powerful motion.

Close Grip Pull-Downs Image

Close Grip Pull-Downs

Designed to specifically target the lower aspect of the lats, close grip pull-downs are a great variation of the classic lat pull-down exercise.

Close Grip Reverse Pull-Up / Reverse Chin-Up (Calisthenics) Image

Close Grip Reverse Pull-Up / Reverse Chin-Up (Calisthenics)

A minor variation on the standard reverse pull-up / chin up exercise, this version allows for greater emphasis on the outer head of the biceps brachii while still working the inner bicep head as well as the lats and outer back muscles.

Deadlifts Barbell Image

Deadlifts (Barbell)

Quite simply, deadlifts are the ultimate power exercise; they blast the majority of the body's muscles (especially the quads, glutes, lats, and traps).

External Arm Rotations (Cable) Image

External Arm Rotations (Cable)

Similar to rear deltoid laterals, external arm rotations are a more challenging way to primarily target the rear deltoids, as well as the outer and upper back.

L Pull-Up Image

L Pull-Up (Calisthenics)

A challenging exercise, L pull-ups literally require one to form an "L" shape with their body, and hold it while doing pull-ups.

One-Arm Rows / Bent-Over Rows (Dumbbell) Image

One-Arm Rows / Bent-Over Rows (Dumbbell)

Working a single side of the back at a time, one-arm rows is a great way to focus on the lats, upper back, outer back, and rear deltoids.

Pull-Up / Chin-Up (Calisthenics) Image

Pull-Up / Chin-Up (Calisthenics)

Pull-ups, also known as chin-ups, are a superb strength and mass building back exercise that also are also useful to widen/broaden the back (thus giving a v-taper appearance).

Pullovers Barbell Image

Pullovers (Barbell)

Pullovers utilizing a barbell are a unique exercise that--in addition to expanding the rib cage--provide the pectorals, lats, triceps, and serratus (anterior) with an intense workout.

Pullovers (Dumbbell) Image

Pullovers (Dumbbell)

Pullovers utilizing a dumbbell are an interesting exercise that expand the rib cage--they also target the pectorals, lats, triceps, and serratus (anterior), resulting in an intense workout.

Pullovers (Machine) Image

Pullovers (Machine)

Machine pullovers, which target the lats and serratus, is among the best of machine exercises for the back. This exercise involves moving through a half-circle arc that results in a great stretch and rib cage expansion.

Rear Pull-Ups (Calisthenics) Image

Rear Pull-Ups (Calisthenics)

A (somewhat unnatural) variation of traditional pull-ups, rear pull-ups involve pulling "up" to the base of the neck, which puts more emphasis on the upper back (rhomboids and trapezius) than traditional pull-ups.

Reverse Lat Pull-Downs (Machine)

Reverse Lat Pull-Downs (Machine)

Similar to reverse pull-ups, reverse lat pull downs not only emphasize the lats and outer back but they target the biceps as well.

Reverse Pull-Up / Reverse Chin-Up (Calisthenics) Image

Reverse Pull-Up / Reverse Chin-Up (Calisthenics)

Reverse pull-ups, also known as reverse chin-ups, are a nice variation to traditional pull-ups that, like pull-ups, promote substantial strength and mass building, with particular emphasis on the biceps (biceps brachii and brachialis)--in addition to the usual lats and teres major muscle groups.

Seated Rows Image

Seated rows are an excellent back bulk builder. They are a particularly useful exercise for hitting the lower lats.

T-Bar Rows Image

A phenomenal exercise that allows for power lifting, the t-bar row focuses primarily on the muscles of the back with emphasis placed on the lower aspect of the trapezius.

T-Bar Rows with Chest Support Image

T-Bar Rows with Chest Support

Useful for targeting the lower aspect of the trapezius, t-bar rows with chest support allow for this exercise to be performed without requiring the use of the lower back to support the rest of the body.

V Pull-Ups Image

V Pull-Up (Calisthenics)

An extremely challenging exercise, V pull-ups literally require one to form an "V" shape with their body, and hold it while doing pull-ups.

Wide-Grip Pull-Downs (Machine) Image

Wide-Grip Pull-Downs (Machine)

The machine version of pull-ups, wide-grip lat pull-downs specifically aim to widen/broaden the back (giving a v-taper appearance), while at the same time are an excellent mass building exercise.