Want to know which exercises the experts use to build a muscular back? Read on to discover the essential exercises you need to do.
Building a big, strong, physically imposing back doesn’t have to take years of hard work. It’s actually much easier than you’d think, you’ve just got to know what exercises to include in your routine.
Unfortunately, not enough people know what exercises they should be doing, which means they’re stuck repeating the same old movements time and time again, without getting any real results or seeing any progress from their efforts.
If that sounds familiar, you can rest easy, because in this article we’re going to reveal the essential exercises that you must do if you want to build a bigger back.
Anatomy of the Back
The back is made up of some pretty big muscles, all of which should receive some level of attention, so before we get into which exercises are the best, let’s take a closer look at the main muscles in the back that you’ll be targeting.
Essential Back Exercises
In no particular order, here is our list of the top exercises you should be doing if you’re serious about building a bigger back.
Deadlifts are one of the best exercises you can do and as they work the entire posterior chain, making them a fantastic move for building a strong, thick back.
Lifting heavy weight in the deadlift will drastically improve your strength while helping you to build the muscles that.
- 1Approach the bar with your feet shoulder-width apart, leaving around 2 inches between your shins and the bar.
- 2With an overhand grip and your arms by your side, hinge at the hips and lower yourself down to grab hold of the bar.
- 3Your knees should be bent, but not as much as when you squat. Keep your back straight, chest up and core tight through the move.
- 4Drive the hips forward as you pull the bar up to your body. Stand tall, bringing the shoulders back and the hips forward (not excessively). Hold for 2 seconds then reverse back down to the ground.
Pull-ups are one of the best exercises you can do for your lats and even better, they only require a bar. They allow you to lift your entire body weight while engaging every major muscle in your back, making them a fantastic exercise for building a bigger, stronger back.
- 1Approach the bar and raise your hands straight up, just outside shoulder width, with an overhand grip to grab the bar.
- 2Squeeze your shoulder blades together and drive your elbows towards your hips as you pull yourself up, bringing your chin over the bar.
- 3Control yourself back down to a dead hang and repeat the exercise.
3. Barbell Rows
Barbell rows are a fantastic exercise that target the lats, trapezius, rhomboids, and more all in one move. They’re perfect for helping you to build a strong, muscular back, and a great way to pack on some serious muscle. They also have the added benefit of working your biceps too.
- 1Approach the barbell with your feet at shoulder width and your hands just a little wider, grab the bar with an overhand grip.
- 2Slightly bend the knees and lower your chest until it is facing the floor. Keep your back straight and your core tight.
- 3Pull the bar up, towards your ribcage, squeezing your lats as you do, before returning the weight to its starting position.
4. Single Arm Row
This exercise is effective because it targets one side of your back at a time, which is great for improving balance, stability, and core strength, in addition to being a great way of targeting your lats so that you can build a bigger, stronger back.
- 1Place your left knee and left hand on a bench to support your body then grab a weight in your right hand.
- 2Keep your back straight and your neck and head in a neutral position.
- 3Drive the elbow back, pulling the weight towards your body and squeezing the lats as you do.
- 4Hold at the top for 1-2 seconds then control the weight back down.
- 5Repeat on the other arm
5. Straight Arm Pulldown
This exercise is a great way of isolating the lats and focusing on this one muscle group without other muscles taking over.
It’s done on the cable machine and we like to use the rope attachment as it gives you a greater range of motion.
- 1Stand at the cable machine, holding the rope, with your feet shoulder-width apart.
- 2Pull from the shoulder joint with your arms straight; squeeze your lats as you do.
- 3Bring the rope down to your hips and squeeze at the bottom before slowly returning to the top.
The next time you go to the gym you can skip the lat pulldown machine and instead focus on building a more powerful, muscular back by using the exercises above. We’ve given you a guide on how to do the exercise, so just ensure your form is strict when you’re working out.
If you’re new to lifting weights, start slowly and use a weight that you find comfortable. But once you’ve got the hang of things, you can expect to see huge improvements in strength and size in no time.