15 Best CrossFit Back Workouts 2024 (Increase Back Strength)

Having a strong back is crucial not only for performance in CrossFit, but also for everyday movements and posture. That’s why I’ve been incorporating various CrossFit back workouts into my training routine. Let me show you my favorite 15!

Key facts about CrossFit Back Workouts:
There are many benefits to including CrossFit back workouts in your training routine:
1. These workouts can help increase power and coordination, and involve the hips in dynamic exercise.
2. CrossFit back workouts can fit seamlessly into exercises for the back because they’re light enough to provide a good workout for the beginner and a great warm-up for the advanced athlete.
3. If you’re sufficiently advanced, it’s important to challenge yourself with different variations to keep your back muscles guessing.

I’m going to share some of the best CrossFit back workouts that I’ve found to be effective. Whether you’re a beginner or an advanced athlete, you’ll find something here that will challenge you and help you build a stronger back. So, let’s dive in and explore the 15 best CrossFit back workouts out there!

15 Powerful Crossfit Back Workouts

A strong back is the foundation for many movements in CrossFit, including pulling, pushing, and lifting. That’s why I’ve put together a list of 15 powerful CrossFit back workouts that will help you build a stronger back:

  1. Deadlifts: Deadlifts are one of the best exercises for building overall strength and power in your back. Make sure to maintain a neutral spine and engage your core throughout the movement.
  2. Pull-Ups: Pull-ups are a classic exercise that targets your entire back, including your lats, traps, and rhomboids. Use proper technique and engage your core for maximum benefit.
  3. Rows: Rows are great for improving posture and strengthening your upper back. You can do them with dumbbells, barbells, or resistance bands.
  4. Good Mornings: Good mornings are a great exercise for building lower back strength. Make sure to maintain a neutral spine and engage your core throughout the movement.
  5. Back Extensions: Back extensions are another great exercise for building lower back strength. Make sure to maintain a neutral spine and engage your core throughout the movement.
  6. Reverse Flyes: Reverse flyes are a great exercise for targeting your rear deltoids and upper back. Use light weights and focus on proper form.
  7. Kettlebell Swings: Kettlebell swings are a great full-body exercise that targets your back, glutes, and hamstrings. Make sure to engage your core and maintain a neutral spine throughout the movement when you do CrossFit Kettlebell Workouts.
  8. Romanian Deadlifts: Romanian deadlifts are a great exercise for building lower back and hamstring strength. Make sure to maintain a neutral spine and engage your core throughout the movement.
  9. Pull-Downs: Pull-downs are a great exercise for targeting your lats. Use proper technique and engage your core for maximum benefit.
  10. Chin-Ups: Chin-ups are a great exercise for targeting your biceps and upper back. Use proper technique and engage your core for maximum benefit.
  11. One-Arm Dumbbell Rows: One-arm dumbbell rows are a great exercise for targeting your upper back and improving posture. Use proper technique and engage your core for maximum benefit.
  12. T-Bar Rows: T-bar rows are a great exercise for targeting your upper back and improving posture. Use proper technique and engage your core for maximum benefit.
  13. Bent-Over Rows: Bent-over rows are a great exercise for targeting your upper back and improving posture. Use proper technique and engage your core for maximum benefit.
  14. Superman Holds: Superman holds are a great exercise for building lower back strength. Make sure to maintain a neutral spine and engage your core throughout the movement.
  15. Farmer’s Walks: Farmer’s walks are a great exercise for building overall strength and endurance in your back, as well as your grip strength. Use proper technique and engage your core for maximum benefit.

Incorporating these powerful CrossFit back workouts into your routine will help you build a stronger, more resilient back. Remember to always use proper technique and engage your core for maximum benefit.

Pro tip:
Make sure to also strengthen your core with CrossFit Ab Workouts. The balance of back and abs is essential for the well-being of your body.

Key CrossFit Back Exercises

As someone who has been doing CrossFit for a while now, I’ve come to appreciate the importance of back exercises. A strong back not only helps with posture and preventing injury, but it also plays a crucial role in many CrossFit movements. Here are some of the key CrossFit back exercises that I have found to be most effective:

Homegym Essential
Adjustable Dumbbells
$48.99

Dumbbell Set with 3 modes of use: dumbbell, barbell and push-ups. Get started on your fitness journey!

PRO:

βœ… With edges to prevent rolling. βœ… Good grip. βœ… Multi-functional.

CON:

❌ Lots of different pieces to store.

We earn a commission if you make a purchase, at no additional cost to you.

Barbell Movements

Barbell movements are some of the most effective exercises for building back strength. Deadlifts, rows, and the press are all great options for targeting different areas of the back. Deadlifts are especially effective for building lower back strength, while rows are great for targeting the upper back. The press is also a good option for building shoulder and upper back strength.

Free Workout Plans For You.

Do you lack motivation? Here are some powerful workout plans (+PDF download) you can choose from:
β€” Pamela Reif Workout Plan
β€” 30 day Peloton workout plan
β€” Beginner Calisthenics Workout Plan
β€” Andy Galpin Workout Plan

Bodyweight Movements

Bodyweight movements are a great way to build back strength without any equipment. Especially convenient when you travel, for example in a Hotel CrossFit Workout. Pull-ups are one of the most effective bodyweight exercises for building back strength. They target the lats, which are a key muscle group in the back. If you’re new to pull-ups, start with assisted pull-ups or use resistance bands to make them easier.

Dumbbell Exercises

Dumbbells are a versatile piece of equipment that can be used to target different areas of the back. One of the most effective dumbbell exercises for the back is the dumbbell row. This exercise targets the upper back and can be done with one arm at a time or with both arms at once. The dumbbell clean and jerk is also a good option for building back strength, as it targets the entire back as well as the shoulders and legs.

Boat Interior Design woman doing dumbbell row in gym to strengthen her back muscles and work on posture
by Pinterest

Advanced Techniques and Challenges

As I progressed in my CrossFit journey, I found myself wanting to take on more advanced movements and challenges to really push myself. I’ll share some techniques and challenges I’ve encountered with you and how I’ve worked to master them.

Mastering Advanced Movements

One of the most challenging movements I’ve encountered in CrossFit is the handstand push-up. It requires a lot of strength and balance and can be intimidating for beginners.

To be honest: I am not able to do this movement. But if you want to learn it: start by practicing against a wall, gradually increasing the number of reps, and reducing the amount of support from the wall. Also, work on strengthening your shoulders and core with exercises like dumbbell presses and planks.

Pro tip:
If you want to master advanced movements, get yourself a training partner. Because Partner CrossFit Workouts are more fun and you can support each other.

Crossfit Challenges

One of the most popular CrossFit challenges is the AMRAP, or β€œas many rounds as possible.” This type of workout involves completing a set number of exercises as many times as possible within a certain time frame. To prepare for an AMRAP, I focus on pacing myself and breaking up the exercises into manageable sets. I also make sure to warm up thoroughly and stretch afterward to prevent injury.

A fun CrossFit Challenge for Winter is the 12 Days of Christmas CrossFit Workout. It’s definitely challenging but manageable. Give it a try!

Boat Interior Design woman performing pull up for her crossfit back workouts to improve back strength
by Pinterest

My Experience with Crossfit Back Workouts

I’ve found that back workouts are some of the most challenging but rewarding exercises. When I first started, I had weak back muscles, which made it difficult to perform many of the movements required in CrossFit. However, with consistent training, I’ve been able to build up my back muscles and improve my overall performance.

My Recommendation
All-Natural Pre-workout
$37.99 ($3.42 / Ounce)

In this pre-workout, you can feel the benefits of increased focus and enhanced output from all-natural ingredients. I feel energized and alert, free from the jitters of stimulants and things of that nature.

PRO:

βœ… Made with the highest quality ingredients βœ… Tasty and easy to mix.

CON:

❌ Caffeine is a big player, which you miss out on here.

We earn a commission if you make a purchase, at no additional cost to you.

One of my favorite CrossFit back workouts is the barbell deadlift. This exercise targets the lower back muscles and helps to build strength and stability in that area. I like to start with a lighter weight and gradually increase the weight as I become more comfortable with the movement. I find that this exercise not only helps with my CrossFit performance but also improves my posture in daily life.

Boat Interior Design man performing barbell deadlift to improve his back strength and stay healthy
by Pinterest

Another back workout that I enjoy is the pull-up. This exercise targets the upper back muscles and helps to build strength and endurance in that area. When I first started doing pull-ups, I couldn’t even do one. However, with consistent practice, I’ve been able to improve my form and increase the number of reps that I can do. (It is still not very high haha. Put your guess in the comments.)

In addition to these exercises, I also incorporate other CrossFit back workouts into my routine, such as the bent-over row and the lat pulldown. These exercises help to target different areas of the back muscles and provide a well-rounded workout.

Frequently asked questions about Crossfit Back Workout

How often should I do back workouts in CrossFit?

The frequency of CrossFit back workouts depends on your fitness level and training goals. If you are a beginner, it is recommended to start with 1-2 back workouts per week and gradually increase the frequency as you progress. For advanced athletes, 2-3 CrossFit back workouts per week are recommended to maintain and improve their back strength.

What are some of the best back workouts in CrossFit?

There are many effective CrossFit back workouts, but some of the most popular ones include Deadlifts, Pull-ups, Rows, and Back Extensions. These exercises target different muscles in the back and help improve strength, endurance, and overall performance.

Can I do back workouts even if I have back pain?

If you have back pain, it is important to consult a healthcare professional before starting any exercise program. Depending on the severity of your condition, some CrossFit back workouts may be safe and beneficial, while others may exacerbate your pain.

How can I prevent back injuries during CrossFit workouts?

To prevent back injuries during CrossFit back workouts, it is important to maintain proper form and technique during exercises. This includes keeping your back straight, engaging your core muscles, and avoiding excessive weight or repetitions. Additionally, it is important to warm up properly before starting any exercise and to stretch and cool down after each workout.

Do I need special equipment for back workouts in CrossFit?

While some CrossFit back workouts require special equipment such as barbells, dumbbells, or resistance bands, many can be done with just your body weight. It is important to consult a certified CrossFit trainer to determine the best equipment and exercises for your fitness level and goals.


Did you try the CrossFit Back Workouts? Let me know in the comments what you think. If you think this one was interesting, make sure to check out our CrossFit Swim Workouts and CrossFit Running Workouts.

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.