Building a bigger back isessential for a well-rounded physique, improved posture, and increased strength. The back muscles, including the lats, traps, and erector spinae, are some of the largest muscle groups in the body and play a crucial role in many everyday movements. By targeting these muscles with specific exercises, you can build a stronger, more defined back. In this article, we will be discussing the top 10 exercises to build a bigger back. These exercises are designed to target the different muscle groups in the back, helping to widen and strengthen the muscles.
T-Bar Rows
Chest Supported T bar rows and other rows are a great exercisefor targeting the upper and lower back muscles. This compound exercise works multiple muscle groups, including the lats, traps, and rhomboids. To perform a T-bar row, place a barbell in a landmine or in a corner, and load one end with weight. Stand with your feet hip-width apart and grip the barbell with an overhand grip. Keep your back straight and your core engaged as you row the barbell towards your hips.
Kneeling Straight Arm Cable Pullover
Kneeling Straight Arm Cable Pullover is a great exercise for targeting the lats and serratus muscles. This exercise is a variation of the traditional cable pullover, which is performed while kneeling on the floor. By kneeling, the exercise becomes more targeted to the lats and serratus muscles, and reduces the involvement of the chest muscles. To perform a kneeling straight arm cable pullover, kneel in front of a cable machine, and attach a straight bar to the cable. Grasp the bar with both hands using an overhand grip, and extend your arms straight out in front of you. With a slight bend in your elbows, pull the bar towards your hips, squeezing your lats and serratus muscles as you pull. It is important to maintain a straight arm throughout the movement and to keep your core engaged to maintain proper form. This exercise is a great addition to your back workout routine, as it helps to increase muscle mass, strength, and definition in the lats and serratus muscles.
Deadlifts
Deadlifts are one of the mosteffective exercises for building a bigger back. This compound exercise works multiple muscle groups, including the lats, traps, and erector spinae. To perform a deadlift, stand with your feet hip-width apart and grip the barbell with an overhand grip. Keep your back straight and your core engaged as you lift the barbell off the ground, moving it up towards your hips.
Pull-Ups
Pull-ups are another greatexercise for building a bigger back. This bodyweight exercise targets the lats and biceps, helping to widen and strengthen the back muscles. To perform a pull-up, grip a pull-up bar with an overhand grip, and hang from the bar with your arms extended. Pull your body up towards the bar, keeping your elbows close to your body.
Barbell Rows
Barbell rows are a greatexercise for targeting the upper and lower back muscles. This compound exercise works multiple muscle groups, including the lats, traps, and rhomboids. To perform a barbell row, stand with your feet hip-width apart and grip a barbell with an overhand grip. Keep your back straight and your core engaged as you row the barbell towards your hips.
Dumbbell Rows
Dumbbell rows are a greatexercise for targeting the upper and lower back muscles. This compound exercise works multiple muscle groups, including the lats, traps, and rhomboids. To perform a dumbbell row, stand with your feet hip-width apart and grip a dumbbell with one hand. Keep your back straight and your core engaged as you row the dumbbell towards your hip, keeping your elbow close to your body.
Lat Pulldowns
Lat pulldowns are a greatexercise for targeting the lats and biceps. This compound exercise works multiple muscle groups, including the lats, traps, and rhomboids. To perform a lat pulldown, sit at a lat pulldown machine and grip the bar with an overhand grip. Keep your back straight and your core engaged as you pull the bar down towards your chest.
Seated Cable
Rows Seated cable rows are agreat exercise for targeting the upper and lower back muscles. This compound exercise works multiple muscle groups, including the lats, traps, and rhomboids. To perform a seated cable row, sit at a cable row machine and grip the handle with an overhand grip. Keep your back straight and your core engaged as you row the cable towards your hips.
Inverted Rows
Inverted rows are a great exercise for targeting the upperand lower back muscles. This compound exercise works multiple muscle groups, including the lats, traps, and rhomboids. To perform an inverted row, set a barbell in a squat rack at hip height. Lie underneath the barbell and grip it with an overhand grip. Keep your back straight and your core engaged as you row your body up towards the barbell.
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