The muscle group that takes the longest to tone up is the back, followed by the calf muscles. Building a robust and powerful back is difficult if you don't have some good back muscle insertions. But once you have those cuts on your back, I promise you'll be grateful for all the effort you put into working out. Let me share with you five exercises that you can do to develop a strong, muscular back.
Anatomy Of Back
A complicated group of muscles, the back muscles are made up of both small and large muscles. Trapezius, Rhomboids, Teres major and minor, Infraspinatus, Latissimus dorsi, and Erector Spinae combine to form it. Your upper back is made up of the first four muscles, and your lower back will resemble a Christmas tree thanks to the final muscle. To obtain that thick look on your back, you should equally work for each muscle group.
5 Best Exercises to Get Thick And Wide Back
1. Deadlift
This exercise not only strengthens your back but also the entire posterior chain of your body. It's the ideal workout for developing your entire lower back, including your hamstrings, glutes, and calves. Depending on your strength and lifting expertise, you can lift anything from hefty to extremely heavy. If you have a lower back issue or your doctor has advised against deadlifts, it is advisable to avoid them. However, if you are unable to perform deadlifts because of a lower back problem, all is not lost. Other exercises on the list will also help you strengthen your back. In the event of a lower back problem, you can also try a different deadlift variation, such as the sumo deadlift.
2. Wide Grip Pull-Ups
Your upper back, or lats as they are commonly known, receives a lot of attention during this workout. To get the most repetitions out of your workout, it's usually a good idea to include them at the beginning. Utilizing a weighted belt to gradually raise the progression overload is a wonderful variant for this workout. To increase your pull-ups' hypertrophy, adding more repetitions is not as beneficial as increasing their weight. To focus as much as possible on your lats when executing this exercise, another thing to remember is to use a broad grip.
3. T-Bar Rowing
This was a popular back builder during the heyday of traditional bodybuilding. Each professional bodybuilder must have performed this exercise in at least one film showing his back routine. With this one exercise, you can alter the barbell's grip and target various areas of your back. While a narrow or neutral grip will work more on your rhomboids, teres, and traps, which together make up your middle back, a broader hold will place more attention on your lats. Even if you don't raise much weight during this exercise, make sure to use your entire range of motion. It's completely worthless and comical to witness individuals load a dozen plates into a machine and then hardly move it from the initial position to pull it back up.
4. Bent Over Barbell Rowing
Bent-over rows are a comprehensive back builder since they target your entire back like deadlifts do. You can exert a lot of force during this exercise as long as you maintain good posture and a full range of motion. I advise a pronated hold with shoulders apart for the best outcomes. Try to maintain a straight back and slightly bent knees. When executing the exercise, maintain a constant torso position and avoid jerks as you lift the weight.
5. Single Arm Dumbbell Row
To engage the most muscle fiber for a particular muscle group, at least one exercise must be performed with dumbbells. You have the option to go heavy with single-arm dumbbell rowing, just like with a few of the other workouts mentioned. Pick a heavy dumbbell that allows you to accomplish the full range of motion while keeping proper posture, and choose a rep range of 6 to 8 reps. The best way to complete this exercise is to sit on a bench with your body parallel to the ground. However, there is a small catch to this exercise that will need you to use your mind-muscle connection. Simply make sure that your back muscles are contracting; you don't have to use your forearms to pull the weight toward your chest. Once you learn the technique of this exercise, you'll be able to distinguish between the two.
Related article: The 5 Best Lower Back Exercises for Strength
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