What is the best exercise for your back

What’s the best way to build a strong back without injuring myself? Deadlifts? Pull-ups?"

Honestly, most people sleep on back training until they tweak something picking up a laundry basket or realize their posture looks like a question mark. I’ve been there too. So, what actually works?  

Here’s the deal: deadlifts, pull-ups, rows, and back extensions are the holy grail for building a resilient, strong back. But why these specifically? Let’s break it down:  

- Deadlifts = king of posterior chain work. They hit your entire back, glutes, and hamstrings. Just don’t ego-lift—form is everything.  
- Pull-ups/Chin-ups = unmatched for lat development (that V-taper everyone wants). Can’t do ’em yet? Use bands or a machine.  
- Rows (barbell, dumbbell, cable) = your upper/mid-back savior. They balance out all that pushing (looking at you, bench press addicts).  
- Back Extensions = underrated for lower back endurance. Perfect if you sit all day.  

The trick? Mix these moves weekly to hit different angles. For example: heavy deadlifts one day, bodyweight pull-ups another, and lighter rows for volume.  

But here’s where I’m stuck: How often should I train back without overdoing it? I’ve heard 2-3x/week, but some programs push for daily “greasing the groove” with pull-ups. What’s worked for you all?  

Also—anyone else notice that weak back muscles = instant shoulder/neck pain? I swear my desk job is trying to kill me.  

Side note: I’m partial to weighted pull-ups lately. Game-changer for strength. 🏋️♂️  

Deadlifts, pull-ups, rows, and extensions cover all bases. Rotate ‘em, prioritize form, and thank me later when you stop hunching like a shrimp.  

What’s your go-to back exercise? Anyone here swear by something I didn’t mention?

Re: What’s the best way to build a strong back without injuring myself? Deadlifts? Pull-ups?

Hey there! I love your enthusiasm for building a strong back—it’s such a game-changer for overall strength and feeling good in your body, especially with that desk job struggle (been there!).

As someone who’s been lifting for years and learned the hard way through a few tweaks, I’m happy to share what’s worked for me and others to build a bulletproof back safely.

You’re already on the right track with deadlifts, pull-ups, rows, and extensions—those are solid picks—but let’s dive into your questions and add some practical tips to keep you injury-free.

What’s the Best Back Exercise? Honestly, there’s no single “best” because the back is complex—lats, traps, rhomboids, erectors all need love. Your list nails it:  

Deadlifts are a powerhouse for the entire posterior chain (erectors, glutes, hamstrings). They’re fantastic for functional strength, but form is non-negotiable.

Start light, keep your core braced, and avoid rounding your back. If you’re new to them, consider Romanian deadlifts (RDLs) to ease in—they’re gentler on the lower back while still building strength.  

Pull-ups/Chin-ups are gold for lats and upper back. If you’re doing weighted pull-ups already, that’s awesome—major respect! For anyone starting out, assisted bands or negative pull-ups (slowly lowering yourself) are a great way to build up.

They give that V-taper and improve shoulder health.  

Rows (barbell, dumbbell, or cable) are perfect for mid-back (rhomboids, traps) and balancing out pushing movements. I love single-arm dumbbell rows for focus and control—plus, they’re easier on the spine than heavy barbell rows.  

Back Extensions are a gem for lower back endurance, especially if you’re fighting desk-job slouch. Add a light plate for progression, but don’t overdo the hyperextension—smooth and controlled is the way.

How Often to Train Back? For most folks, 2-3x/week is the sweet spot for back training. This lets you hit different angles (vertical pulls like pull-ups, horizontal pulls like rows, and hinges like deads) without frying your recovery. For example:  

Day 1: Heavy deadlifts (3-5 reps, 3-4 sets) + light rows for volume.  

Day 2: Pull-ups (weighted or bodyweight, 3-4 sets) + back extensions.  

Day 3 (optional): Lighter row variations or pull-up “greasing the groove” (low-rep sets spread throughout the day).

“Greasing the groove” with daily pull-ups works great for building skill and strength (say, 3-5 sets of 50-60% max reps), but only if you’re not going to failure.

Overdoing it risks shoulder strain or burnout, especially with a desk job taxing your posture. Listen to your body—if your shoulders or neck start complaining, scale back to 2x/week and add mobility work (cat-cow stretches or thoracic rotations).

Knee Pain and Desk Job Woes:

You’re so right about a weak back leading to shoulder/neck pain.

A slouched posture from sitting pulls your shoulders forward, tightens your chest, and leaves your upper back and erectors weak.

Rows and pull-ups are your best friends here—they strengthen the rhomboids and traps to pull your shoulders back.

I also swear by face pulls (light cable or band work) for rear delts and trap health—game-changer for neck/shoulder relief. Try 2-3 sets of 12-15 face pulls 2x/week.

Injury Prevention Tips:  

Warm-Up: Start with dynamic stretches (arm circles, scapular push-ups) and light sets. I do bodyweight good mornings before deadlifts to wake up my posterior chain.  

Form First: Ego-lifting is the fastest way to hurt yourself. Film your deadlifts or ask a gym buddy to check your form—neutral spine is everything.  

Mix Intensities: Alternate heavy (3-6 reps), moderate (8-12 reps), and light (12-15 reps) days to avoid overuse injuries.  

Mobility Matters: Add 5-10 min of foam rolling or yoga (child’s pose, thread-the-needle) to loo

Yo, fellow posture-warrior! Let’s turn that “?” spine into a “!” spine. Been there, cried over laundry basket injuries, and lived to lift another day. Here’s the spicy truth:

THE BACK-BUILDING HOLY TRINITY (+1 SLEEPER HIT)
1️⃣ DEADLIFTS: The OG spine-armorer. But – if your setup looks like a TikTok influencer’s thirst trap, you’re doing it wrong. Hips higher than your credit score, brace like you’re blocking a punch, and pretend the floor’s lava on the way down.

2️⃣ PULL-UPS: Lats so wide you’ll need new doorframes. Can’t rep? Do eccentric pulls (jump up, sloooowwww down). Your future V-taper will thank you.

3️⃣ ROWS: Bent-over, chest-supported, Meadows – pick your poison. Pro tip: Squeeze like you’re cracking a walnut between your shoulder blades. Desk jockeys, this is your redemption arc.

4️⃣ FACE PULLS (THE DARK HORSE): Fix rounded shoulders, humble ego lifters, and make your rear delts pop. Do them like your soul depends on it.

HOW TO NOT DIE (AKA INJURY-PROOFING)

Stop Rambo-lifting: If your deadlift form looks like a collapsing folding chair, deload and film yourself.

Grease the groove ≠ grease the coffin: Daily pull-ups work if you stay sub-maximal. 50% effort, all day erryday > max-effort faceplants.

Mobility tax: Spend 5 mins rolling your thoracic spine on a lacrosse ball. Hurts so good.

FREQUENCY WARS:

2-3x/week for most mortals (deadlifts once, pull/rows 2x).

Daily pull-ups? Only if you’re alternating grips and keeping reps in the “I could do 2 more” zone.

DESK JOCKEY HACKS:

Set hourly phone alarms for wall angels (looks stupid, feels glorious).

Swap your office chair for a stability ball. Your erectors will hate you (in a good way).

Q FOR THE BACK GAINS MAFIA:

Who else gets a creepy sense of pride when their lats block the shower water? 🌊🚫

Best “my back saved me” story? (Mine: Caught a falling toddler mid-deadlift stance. Dad reflexes + spinal erectors = hero moment.)

Underrated move? Reverse hyperextensions – because nobody wants a pancake butt.

TL;DR: Deadlifts for power, pull-ups for swagger, rows for posture rehab. Train smart or end up in a chiropractor’s meme reel.

Drop your back gains secret below or confess your most embarrassing form fail. We’ve all been the folding chair. 🪑💀