Sculpting a bigger back comes with a long list of benefits. If you get bowled over by sheer no. Of rows you can do on back day or even draw a complete blank when thinking of new exercises, than consider this your new blueprint.
Not sure to which exercise to select on your back day? Checkout our list of best back builders and get ready to grow. Add these exercises to your workout to sculpt a bigger and stronger back.
This is technically more than the back exercise as it hits the complete posterior chain from your upper traps to calves. It’s absolutely best for overall backside development.
Technique is important with deadlift but once you nail it, you can progress to lifting more monster weights, that will recruit more muscles, release muscle building hormones and will help you get big.
WIDE GRIP PULL UP
Wide grip pull ups are excellent for putting up more emphasis on upper lats. Its always a great idea to have a overhead pulling movement in your back routine, and pull ups are the best. The biggest challenge for most of the bodybuilder is to train to failure in right rep range order for growth that is 8-12. Good form is extremely important here. In the starting position, your scapula should be retracted – now pull your shoulder blades down towards eachother.
BENT OVER BARBELL DEADLIFT
This is probably the best movement for the amount of sheer weight you can lift. EMG research suggest that hitting bent over barbell rows will work larger muscle groups of upper and lower back equally. Thus making it a great overall back builder. This is another technical move that require a excellent form but also rewards you with tons of muscles
STANDING T BAR ROW
These are not squats so keep your legs in bent angle throughout. In T bar row, you can pile up on much more weight as compared to the chest supported version. Also you have choice of hand position and width in T bar.
A wider grip will definitely put more emphasis on the lats while the medium grip will trigger the middle back (rhomboids, teres and traps). Be sure to reset with the flat straight back before initiating the next pull.
SINGLE ARM DUMBBELL ROW
This is a great unilateral exercise in which each side works independently that allows you to move a lot of weight. You’ll also get greater range of motion while training unilaterally and also you won’t be restrained if your weaker side fails first. Allowing a little degree of rotation of the trunk you may engage a greater degree of “core” musculature as well.
As you can’t beat up the chin up as a back workout, lat pulldowns are also great for building muscles. Get the most out of the move by performing exercise at slow and controlled tempo. Make sure your upper body remains in same position from start to finish of the set. You should feel your last working each rep.
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