Best Back Exercises with Instructional Video
Why Back Exercises are Important
Do you want a wider back? Have you ever found yourself jealous over that one guy’s huge back? Do something about it! The back is an incredibly important part of your body for increasing overall mass as well as achieving aesthetic perfection. The incredible V-Taper down your back to a small waist that gives great contrast to a huge upper body is what bodybuilders dream of. In addition, even if you don’t have the waist size you want, the bigger you get your back the smaller your waist will seem in comparison, so there is always hope.
Important Muscles Worked During these Back Exercises
The lats, or latissimus dorsi, are the biggest muscles in your back by a landslide. They are the muscles that pulls your arms downward to the pelvic bones and are located in your shoulder areas of the body. The next biggest muscles are the traps or trapezius muscles. These have become famous in bodybuilding and are one of the important aspects that people look at to determine how great of a bodybuilder you are. They attach at the middle of your back and run all around the upper spinal cord. They bring your shoulder blades together and pull them down. An easy example is shrugging. That motion is caused by the traps. Of course, there are other smaller muscles as well, but these are the major ones you need to know about. Let’s get started with the fun stuff now.
The Best Back Exercises
1. Pull-Ups and Chin-Ups
Pretty much anyone with a wide back should be able to murder a set of 20 pull-ups without trying, this is because they probably did hundreds, thousands of pull-ups or chin-ups when they were training. Pull-Ups and Chin-Ups are a great way to build back strength and are number one in Best Barbell’s series of strength training, back exercises. This exercise is your base, your core, and will build mass in the lats, shoulders, biceps and improve grip. In addition, variants of this exercise are innumerable and so you won’t ever get bored.
Pro Tips: Vary your grip from narrow, to wide and finally alternated grip. Use towels, thick ropes, 2 fingers, 3 fingers and gloves. Weigh yourself down when it gets too easy. Use dip belts, sandbags, kettlebells, dumbbells or medicine balls. Finally, change how you do the pull up or chin up by doing the exercise side to side, slowly, explosively or holding different positions to build endurance.
2. Barbell Deadlifts and More
Anything from your normal deadlift, to rack pulls or sumo deadlifts will get you the back muscles you want. These deadlifts make you work hard to keep your torso and spine straight and stable and involve huge weights that make you work.
Pro Tips: Use barbells, trap bars and dumbbells. In addition, change up your stance from normal to wide. Try partial pulls from a rack or increase the conventional range. Finally, when it gets too easy, put on some weight in the form of chains, straight weights or bands.
3. Seated Barbell Rows and Bent Over Barbell Rows
Seated Barbell Rows
It is important not to throw the barbell during this exercise or hurt yourself by overextending. Remember never to tuck in your chin and alway use proper form. If you pull off seated barbell rows the way they’re supposed to be performed, then you’ll be working your rhomboids, lats, biceps, posterior delts and improving your grip.
Bent Over Barbell Row
Most people who do this back exercise fail to realize that they are just too upright. They don’t arch their back and use too much weight and end up throwing the barbell. When you are too upright, your range of motion is severely decreased and the benefits of this back exercise are decreased as well. When performing the bent over barbell row, you should be practically parallel to the ground and keep your back in neutral.