When it comes to building a complete physique, the back is one of the large muscle groups that must be worked out consistently. The chest, core and legs are the other large muscle groups that should be trained regularly. But, if you’re wondering how to get back muscles then remember this: Simply by targeting large muscle groups with heavy weights, you’ll boost your testosterone and maximize your training sessions.
The back in particular plays an important role when it comes to developing a strong body. The back works to enable our movements and helps us maintain and utilize correct posture in our daily lives. Correct posture is also important when it comes to weight lifting as it will reduce your risk of injury.
Exercises that Build Back Muscle Fast
If you take a look at any online exercise directory database, you will find an extensive range of back exercises. However, these exercises produce varying results. We’re going to focus on a few of our favorites that are sure to produce results.
To start, we can divide the back into three separate sections: the upper back, the middle back, and the lower back. Your upper back includes the rhomboids and the traps. Your middle back includes the lats and the center traps. Your lower back includes the lumbar muscle.
While there are smaller, secondary muscles in the back, most of your focus should be directed toward building up the larger muscle masses. This will enable you to obtain a visually appealing physique. With that in mind, below we’re going to outline some of the best exercises to train your back.
When it comes to deadlifts, it can be somewhat hard to pin-point the main muscle that will be worked on. This is because the deadlift is in fact a full-body-workout. This particular exercise is great for the lower back, glutes and quads. You can also squeeze the shoulder blades inwards while conducting your workout and you’ll work out your trap muscles as well.
This exercise can produce fast results but must always be performed in the correct way with care placed on using the proper movements. It is also known as a risky exercise especially for beginners. Performing deadlifts with improper form can cause injury and a serious setback to your muscle building goals. To develop perfect form, start with a weight that you can easily lift and then scale up as you develop form and strength.
2. Pull Ups
The pull-up is a basic but extremely beneficial back exercise. Pull-ups are especially effective when it comes to strengthening your lat muscles as well as giving you that classic “V-shape”. Pull-ups are widely considered to be exercises for the back muscles, but the compound movements involved with also work out additional muscles such as your biceps.
The pull-up can be modified to make it more difficult, less difficult, or to target the muscles slightly differently. Each pull-up variation has a slightly different impact on the muscles. You should include a variety of pull-ups in your workout regime so that you’re able to maintain muscle confusion and keep your muscles growing.
- The widest grip, were you will place your hands on the angled-edges of your pull-down bar
- The shoulder grip
- The shoulder reverse-grip
- Close reverse-grip
Typically, the wider grips are associated with emphasizing the external parts of the lats. These exercises are usually executed using the chin up bar. Because the intensity of this exercise is considered to be hard and you will be required to lift your body weight off the floor, it may not be the right exercise to start off with if you happen to be a beginner.
If you’re a more experienced athlete, you can increase the difficulty of each pull-up variation by adding weight to your body.
3. Lat Pull-Downs
A lat pull-down bar is a staple piece of equipment in every single gym. They function by holding your legs down as you pull a wide grip bar down to your chest from above. This works the upper back, middle back, and the lats.
Lat pull-downs are almost like reverse pull-ups. Instead of pulling your bodyweight up as you would with a pull-up, you pull the wide grip bar down to your chest. You work out the same muscle groups with both of these exercises.
However, lat pulldowns give you much better control over how much weight you’re lifting and will enable you to easily and gradually lift more and more weight.
4. T Bar Rows
The T bar row is still regarded as one of the best exercises for the middle back and the lats. The most popular options to consider for the T Bar Rows will include the following:
- One Arm Cable Row
- One Arm Dumbbell Row
- Bent Over Barbell Rows
- Bent Over Dumbbell Rows
5. Cable Seated Rows
Also known as the low pulley rows, this exercise focuses on the center of the back and can be used to define lines in the rhomboids and rear shoulders. It also works the biceps. This exercise can be conducted with either straight or V-bar handles.
The cable seated row utilizes a low pulley row machine with a v-bar attachment. Sit on the machine with your feet firmly placed on the front platform while maintaining a slight bend in your knees. With both of your arms and hands extended, hold the v-bar attachment and pull the v-bar back to your abdomen. Once the v-bar reaches your abdomen, squeeze your back muscles for a couple of seconds then slowly return the starting position. Remember to keep your abdomen stationary throughout the exercise.
Building a muscular back is all about consistency. You should aim to work out your back twice per week while increasingly increasing the weight you’re able to lift. And while these are our five favorite exercises to develop a strong back, it is by no means a complete list of back exercises. It’s important to plan your fitness routine around what works for you. Make sure you are performing the exercises that you are comfortable performing. This will ensure that you are getting the most out of your workouts.