Welcome to my Best Exercises To Get A Bigger Back blog post. In this post. I’ll share some proven exercises that help bodybuilding fast. If you can follow it you must get a better result. Let’s check it.
Best Exercises To Get A Bigger Back – Top 5 Quick Exercises
Hey guys, I know what you’re thinking: if you buff those biceps and abs, you’ll look like a movie star. Well, sorry to break it to you, but looking good from the front isn’t the only thing that matters. If you want an awesome and well-balanced physique, you should pay attention to your back too. And that’s exactly why I’m here today!
Building your back musculature isn’t only about good looks, though. It helps you balance out your strength and endurance, making the best of your body.
First, let’s see which muscles you should train for a bigger and broader back. The main ones are latissimus dorsi (or, to put it simply, lats), trapezius, and rear deltoid muscles. Lats are the biggest by far — in fact, they’re the largest muscles in your whole upper body.
So if you want your back to grow faster, you should focus on these more than anything else, without forgetting the other two as well, of course. As for the lower back, there’s a pretty complex group of muscles that you need to train because they support your spine and basically let you exercise harder, achieving better results.
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They might not seem like much when you look at them in the mirror, but they, in fact, are your core muscles allowing you to lift heavier weights without damaging your spinal column.
Okay, time to get to some action already! First things first, though, do some warm-up before you go. Warming up is essential for any kind of strength exercise, but in this case, it’s crucial because you’re dealing with your back. If you hurt any of your muscles there, there’s a chance of nerve or even spinal damage, which can lead to some serious repercussions. Take care! When you’re done stretching your back, let’s start with…
#1 – Good Morning
Yeah, that’s the name of this exercise. You should do it at the beginning of your training because that’s when you have the most energy. If performed later, you can simply not find enough strength and endurance to do it correctly, which is the key to its effectiveness.
Stand straight with your feet at shoulder width. Take a light barbell and hold it across your shoulders. If you’re a beginner, you can do this exercise without the barbell at all: simply put your hands behind your head instead. Pull your shoulders back and lean your upper body forward, starting from your hips and slightly bending your knees. Make sure to keep your back perfectly straight. Continue leaning until you feel a slight tension in the back of your thighs, and then go back up.
Good morning trains your hamstrings along with your lower back, providing the strength needed to support your spine when you go further in your workout. The important details about this exercise are that you should never bend at the waist or crane your neck to look in front of you.
As you lean forward, keep your neck neutral, looking at the floor at the lowest point. Do 3 sets of 5 reps for this exercise and go on to the next one.
#2 – Pull-ups
This is a well-known exercise that targets your lats along with other back muscles. The thing is that the wider your grip, the harder it is to do, but the more intense is the training.
Here’s how you do it: Grab the pull-up bar with your hands facing away from you. Hang from the bar with your arms straight. If the bar is too low for you to hang freely with your legs relaxed, just bend them at the knees and cross them so that they don’t interfere with your exercise. Tilt your head a little bit back and barrel your chest.
Now pull yourself up, trying to engage your back muscles in the process, until your chin is above the bar and your chest is touching it. In a slow and controlled movement, lower yourself back to the initial hanging position.
This counts as one rep, and you’ll need to do as many as you can until you drop.
Do 3 sets of pull-ups, repeating the routine each time. Don’t worry that you’re doing fewer reps with each set — your muscles are not made of iron, and they have their limits. Just continue until you can’t do it anymore, rest for a minute, and repeat.
#3 – Barbell rows
This exercise is perfect for developing a broad and powerful back as it targets all the back muscles I mentioned in the beginning. Just make sure you lift a weight that’s suitable for you and not too heavy, otherwise, you can feel pain in the lower back. If you do, stop the exercise and check if you’re doing everything correctly.
Stand before the barbell and raise it with your arms slightly bent at the elbow. Make sure you pull it off the floor using the power of your legs, keeping the back straight. Stand tall and then lean over, sticking your butt out, until the barbell is at your knees. I can’t stress it enough that you shouldn’t bend your spine — your lower back is at risk here.
Now pull the barbell up towards your stomach using your arms and back. Lower the weight back down and repeat. Do 3 sets, again repeating until you drop and resting a minute between sets. Just don’t literally drop the barbell, that’s impolite.
#4 – Lawnmower Row
With lawnmower rows, you’ll be able to target either side of your back individually. This is good because with a smaller target you feel your muscles better and can control the strain.
Put a dumbbell on the floor. No, not me! Just kidding. Make a wide step forward with your right leg so that your left leg is stretched behind you. Lean on your right knee with your right elbow, then pick up the dumbbell with your left hand. Pull it up until your elbow joint allows and lower it back on the floor. That’s one rep.
It’s not as important here to keep your back straight as in other exercises because you have a point of support on your elbow. Still, keeping the right form sure helps here too. Do 4 sets of as many reps as you like. One set counts for one side, so it’s two sets per side.
Try to keep the number of reps equal on both sides, though. You don’t want your back asymmetrical, right?
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#5 – Knee roll
This is a finishing exercise for today’s workout, and it targets your core and lowers back again. In fact, it can help you relieve lower back pain if you have it, and it’s a good thing to do it at the start or end of any workout involving your back — which is, basically, any workout at all.
Lie on the floor with your arms stretched out from your body for stability. Press your legs together and bend them at the knees. Now roll both your legs to the right along with your pelvis and try to touch the floor with your right knee. Your shoulders and upper body should be pressed tight to the floor. Hold this position for a second, then roll back to the initial position and, without a pause, roll your legs to the left.
Continue doing this exercise for as long as you see fit or until you start feeling tension growing in your pelvis.
So that’s it for today’s back muscles workout. You must have noticed that it’s got a looped nature: the first and the last exercises mostly target your lower back, while the three in-between are intense upper back workouts.
This is no chance thing: like I said earlier on, both your lower and upper back need to be strengthened to buff your backside as you want it.
But more importantly, the lower back is responsible for supporting your entire core; it’s basically the mechanism that allows you to walk, lift weights, and even sit.
That’s why you should go easy on it at first, and always begin and end your back muscles workout with exercises that target your waistline.
Also, there are some simple rules to follow if you want your back muscles to grow faster and easier.
Don’t do this routine every day — give yourself a break and repeat the workout once every two or even three days. In the meantime, perform workouts that target other muscles. This way, you’ll be able to develop your body in a balanced manner. Your back needs rest to recover and start growing.
Never overstrain yourself while doing any exercise from the list. If you feel pain or unpleasant sensation in any part of your body, and especially the lower back, stop immediately and check if your form is correct. If you’re sure you’re doing it right but still feel pain, switch to another exercise.
Any and all exercises I mentioned today can be upgraded with added weights or a tweaked technique.
For barbell and dumbbell exercises, when you feel it’s become too easy for you to perform too many reps, just add more weight. For pull-ups, make your grip wider as you progress. It will not only burn your back muscles but also target them better by lifting the stress from your arms and shifting it to your lats. But once again, don’t overdo it and listen to your body.
My Final Opinion:
Finally, I want to say If you really want bodybuilding then you have obeyed the scientific rules. You can’t get overnight results but you must get results. Bodybuilding is a SLOW race. If you want to with this race then you have to be determined. So, guys thanks for reading this article. Stay tuned to this blog for getting more and more six-pack tips.
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