Back training is one area that involves a lot of work and there are a wide variety of angles that you can target your back training with. It is a good idea to target your back training with plenty of heavy compound exercises which will stimulate the entire back region plus other smaller muscle groups such as biceps shoulders and lats.
Back training can be a complex area to build with so many movements and angles that you can throw into your back training, but today we are going to be looking at back training and the best exercises for a big back.
Sometimes the work that can be involved in training back can be a daunting task, but with hard work and persistence you can achieve the results that you are looking for, so today we are going to be looking at some of the best exercises to get your back training rolling.
Best back exercises
Wide grip chins
Wide grip chins are a great way to beef up your lat muscles and give your back a wide appearance. First start with a wide grip, approximately 6 inches wider than shoulder-width. Let your arms hang down straight and then pull yourself up till your chin reaches the bar, slowly returned to the bottom position and repeat.
One arm dumbbell rows
This exercise is a great way to beef up your lat muscles and give them a thick appearance. First start out with one arm hanging straight down. Pull your elbow back keeping your arm at a 90 degree angle, Pull the dumbbell back as far as you can, once you have reached as far back as you can hold that position for a second and then return your arm back down to starting position.
Lat pull downs
This exercise is a great supplemental exercise to the wide grip chins. First start out on a lat pull down machine with your arms extended straight over your head and pull the bar down to your chest and hold for a second and then return to starting position.
Another variation to this exercise is you can pull the bar to the back of your head which will stress your lat muscles at a different angle. It is a great idea to switch your exercises around periodically so that your muscles can stay stimulated and keep your workout routines fresh.
Workout routine #1
- Wide grip chins, 5 sets, 8 to 12 reps.
- One arm dumbbell rows, 5 sets, 8 to 12 reps.
- Lat pull-downs, 5 sets, 8 to 12 reps.
Depending on how new you are to training, you can adjust the sets and reps for your workout. If you are new to training, I would suggest doing less overall sets, if you are more experienced to training, you can do more sets, It is completely up to you and your experience level.
Many weight trainers include traps with they’re back workout. The single most effective exercise for traps are the barbell shrugs, although dumbbell shrugs are a very effective way to train traps, you can get a fuller range of motion with dumbbells but you can handle more weight with a barbell.
Workout routine #2
- Barbell rows 5 sets, 8 to 12 reps.
- Lat pull-downs with a parallel grip, 5 sets, 8 to 12 reps.
- Cable rows, 5 sets, 8 to 12 reps.
Barbell rows are one of the best exercises that you can do for thickness for your lats. Start out with a wide grip, approximately 6 in wider than shoulder-width, stand in a bent position with your upper torso parallel to the floor, arms at length holding the barbell with a firm grip, pull the barbell until it reaches your midsection and your elbows are pointed towards the back of you, pause for a second and return to arm length and repeat.
Lat pull downs with a parallel grip
Lat pull-downs with a parallel grip are similar to your standard lat pull-downs, the only difference is the bar is approximately shoulder width to slightly wider than shoulder-width grip and you are using a grip with the palms of your hands facing each other. The advantage with performing this exercise Is it will target more of your lower lats.
When creating a well-rounded workout, it is best to use free weights and cable machines, a great cable exercise for developing a thick back are the cable rows. When performing the cable rows, you will want to stretch as far forward as possible with your upper torso so that you can achieve a full stretch to your lat muscles.
Once you stretch forward, then you will want to pull the weight back with force but maintain a steady speed flexing your back muscles as you lean back into the move pulling the cable handle attachment into your midsection.
Training shoulders is another muscle group that works well when training with back. When you train back there is a lot of shoulder engagement involved, so it can be a good alternative to training back and traps.
A good thing to remember is the necessity to train your muscles with different exercises, set and rep schemes and alternating what muscle groups you train together from workout to workout.
The information gathered here should get you on your way to setting up a solid foundation for a good back training workout. There are other good exercises that you can and should include in your training, an example of an excellent exercise not included above are the T-bar rows.
There may be other exercises that you know, like and trust to do a good job, always remember that this is your workout, it should be tailored to your needs and what your goals are.
To help with building a solid foundation of muscle, it is a good idea to include supplementation. To check out a review you can go here.