For this last set, do as many reps as you can before holding that 30-second stretch. Choose a resistance band that allows you to complete 2 sets of 15 to 20 reps with good form. These 8 exercises will help to build back mass, specifically targeting lats, traps, and the posterior chain, when implemented in a measured workout routine. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! Already have a Bodybuilding.com account with BodyFit? Wide-Grip Bent-Over Barbell Row. more exercises, + Bodybuilding.comâ and BodySpace® are trademarks of Bodybuilding.com. Keep your form tight, and never allow your lower back to round. A triset means you'll complete all three exercises back to back before resting. For these, use a neutral grip with your palms facing each other. more exercises. Some of the movements will even hit your biceps and shoulders. The back consists of several muscle groups which make up the upper posterior chain (Backside of the body) … You don't see your back when you're looking in the mirror, and people don't see it when you're entering a room, so it's understandable if back development isn't at the top of your workout schedule. I go down in weight for this one, instead focusing on the second half of the rowing motion. More often than not, trying to move too much weight too soon ends in injury. Already have a Bodybuilding account with BodyFit? Use a weight belt for deadlifts and rows, and wrist straps to reinforce your grip. … Choose the one (or more) that matches your individual needs, then go after it for 4-6 weeks to become a true 360-degree badass. For strength, go heavy with low-rep sets (4-7 … If you canât do 8-10 reps, use an assisted chin/dip machine. Master your form and strive to cultivate a mind-muscle connection. Build a road map back with a variety of growth-inducing back exercises! 5 sets, 12, 10, 8, 6, 4 reps (triple dropset on final set), 5777 N Meeker Ave, Boise, ID 83713-1520 USA. You've got to respect your back, brother, so here are six workouts for six specific back-development goals. With your arms raised in front of you, turn your hands to face upward. The king of back exercises? The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. To help it catch up, focus on building pure, raw mass. should be done before you give it a shot. Underhand pull-downs really target the lats. Wide-Grip Weighted Pull-Up. Do straight sets in the 8-10 rep range, taking enough time between setsâusually 90-120 secondsâto recover your breathing rate and your strength. Choose a weight that allows you to reach muscle failure by the target rep listed in the workout. with in-depth instructional videos. 1. more exercises, + Your grip will give out at some point, your workout will be cut short, and so will your back. View our enormous library of workout photos and see exactly how each exercise The Ultimate Back Exercises. Thus, for those running an upper/lower split or a push/pull/legs routine, I’d suggest incorporating 2-3 of the above back exercises … Use a barbell, dumbbell, resistance band... #2. Few things are as painful to deal with as lower back issues. During my hypertrophy workouts, I keep my own rest between sets to roughly 60 seconds, and I never exceed 80 seconds. At the high end, this would mean four … The perfect back workout should consist of exercises for not just the lats and traps but other important muscles of the back as well. Assuming you already have decent back mass, this workout will hone and refine it. Looking to build a broad back? more exercises. If you want a cobra back, you need to constantly shock your muscles with different exercises. Bent Over Row. Reverse/underhand. Quickly read through our step-by-step directions to ensure you're doing each 7 Still, anyone can make his back wider if he works hard on the right exercises, such as the ones below. You'll finish with low-cable rows, which are all about squeezing and pumping as much blood as possible into the muscle possible. Instead, a back exercise is an upper back exercise, a lat exercise, a low back exercise, or a combination thereof, depending on the predominate muscle(s) stimulated, not the movement used to do the stimulating. While the back might not be one of the standard go-to "show muscles" or have an international day named after itâahem, chestâa wide, muscular back is essential to a well-rounded physique. If you're doing the full V-sit to press like I am in the video, lie on your back on the ground with your legs open in the shape of a V. Hold the dumbbells with your elbows bent to 90 degrees. A lot of you probably don’t run typical “bro-splits” with a full day dedicated to your back workout. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Pull-ups. I was training all the other body parts just once every 5-7 days, but with back… On these, I squeeze my back on every rep, and at the bottom of each rep I release my lats fully before pulling myself back up. This is hands down your number one back-building exercise. This is the ideal starting position. Aside from a general lack of back development, the most common issue is having a "two dimensional" back: Your back has decent width, but it's flat like a Midwestern prairie. You'll need to put in some serious work. BodyFit is your solution to all things fitness. workout correctly the first time, every time. Fact: The more body fat you're carrying, the less detail and definition will show in all your muscle groups. There will be ample time for all that later. workout correctly the first time, every time. Note: Do the first 4 sets with your torso vertical, then lean back at a 45-degree angle to the floor and pull the last 8 reps to your upper chest. As for the rest of you, I get that it may take some convincing. Here are some pointers I tell all beginners to help them with their back training: Use a thumb press grip, where you use an over hand grip with your 4 fingers around the bar and press your … We’ll do four sets of 7 exercises, alternating between pushing and pulling movements, so we can produce … more exercises. Trust me: When you have this one down, you'll really feel the difference. Beginners are best served by hard work on just a handful of productive exercises. Heavy rows and deadlifts are what make for a thick, beastly back. If you don't have weighted pull-ups down just yet, bodyweight pull-ups are fine. Doing so allows me to pause for a split second at the top of the movement and then release, targeting a different part of the back. If you areâor aspire to beâa physique competitor or bodybuilder, I don't need to impress upon you how critical it is to have a well-developed back. This hypertrophy workout is a high-volume, muscle-building assault. Join today and unleash the power of BodyFit! Full disclosure: Much of what we perceive as back width is merely a factor of your bone structure. In this routine, you'll be focusing on the top of the V, meaning the upper back. Quickly read through our step-by-step directions to ensure you're doing each It's the key to looking dense, thick, and powerful. Already have a Bodybuilding account with BodyFit? As always, scale as necessary. There's no way you'll do justice to your lats in this workout without straps. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. If you're looking to round out your muscular physique, a strong back is an absolute must. Don't risk doing a workout improperly! I had some of the greatest back workouts when I was fighting Ronnie toward the end of his reign. Are they dazzled by a rugged, thick, flaring wedge of iron? Sign In. Avoid the temptation to go heavier and sacrifice form in a misguided attempt to accelerate progress. © 2020 Bodybuilding.com. Make your back bigger, thicker, wider, and more detailed while building a strong foundation for future growth! Finally, we need a basic routine for those just starting out. I'm a big fan of prone bench incline rows. 10 Best Back Exercises for Bodybuilding Workouts #1. If you allow your torso to come off the supporting pad as you pull back, you defeat the purpose of the support. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Then you'll strip more weight and repeat that two more times. Let's get started. But it's not for the faint of heart. Don't cheat yourself on your final setâgo hard or go home. That may mean slowing down your reps and taking as much as a full second to nail that contraction. This upper-body workout will help you lift your way to larger lats, stronger traps, and a muscular middle back. Use a pronated, palms-away grip an all these movements, except the lat pull-downs. 5 The deadlift has the ability … This is where wrist straps come in. For all the movements in this workout routine, you'll place your hands a couple inches beyond your shoulders on each side. Now, it’s time to smash your back with the same kind of weight and volume. Choose a weight that allows you to reach muscle failure by the target rep listed in the workout. When your lower back is in pain, you simply can't do everything you'd like to doâexercises you see everyone else around you doing. All rights reserved. Do as many warm-up reps as you need, but never take warm-ups to muscle failure. When I do a bent-over barbell row, I like to start by standing up with my back... 2. Keep your end goal in mind, and push through any perceived fatigue. The key to keeping this workout safe and productive is to stay on the pad on all rowing movements. During this part of the workout, you should really start to feel it in your lats. Avoid injury and keep your form in check We'll use higher reps and supersets, and target all parts of this large and complex group of muscles we simply refer to as "the back.". When I do a bent-over barbell row, I like to start by standing up with my back straight. This pause helps me get the most out of every rep in every set. It will most definitely help you build the solid, thick back musculature you're after, but it won't be easy. + Be the first to receive exciting news, features, and special offers from Bodybuilding.com! This rings especially true when it comes to leg or back training. Or is there a void between your shoulders; a flat, muscle-less expanse that cries weakness? Just make sure you hit the 8-12 rep range. This doesn't mean you have to halt your back development until your lower back has recovered, it just means you need to have a plan and be mindful of what to avoid. Finish strong! How to: Start standing with hips pushed back so torso is tilted 45 degrees, arms extended toward floor, hands holding weights. You'll find dozens of full programs to keep your back growing in the BodyFit by Bodybuilding.com Muscle-Building Workout Plans. When you're planning a back workout, you're probably envisioning the various weights and machines you'll need to get the job done. Avoid the temptation to add more exercises or sets, and steer clear of any advanced intensity techniques such as dropsets, supersets, or forced reps. He started researching the difference between a bodybuilder workout and a regular workout. Abel Albonetti is a personal trainer, RSP Nutrition sponsored athlete, and fitness model from northwest Mississippi. If you jump the gun and increase the weight too soon, you may be able to move the weight, but you won't be recruiting the target muscles properly. You need to beef it up and make it thicker so that eventually it becomes 3D. The basic principles of the two workouts … See if you have what it takes. Note: These are three drop sets. Rusin recommends anywhere from four to six exercises total for back and biceps in a given workout, using roughly a two-to-one ratio of back to biceps exercises. I then hinge at the hips and lean forward into a 45-degree angle. A wide back is all about having the most pronounced V-taper possible. A great exercise to kick off your back workout, the resistance band pull apart is simple but effective. For standard, single-arm dumbbell rows, I really focus on extending my arm all the way down and then squeezing at the top, trying to get my elbow as far back as possible. The deadlift is one of the best compound exercises you can do to add serious amounts of strength and muscle mass to the back (as well as the hips and hamstrings). You should too. If 8-10 reps is very easy for you, use a chinning belt to add weight. 4 Knock out three trisets to finish off the session, and your reward will be a giant back! Join today and unleash the power of BodyFit! Once you master the routines here, use BodyFit to take your entire upper body to the next level. Even when using weight, I try to make sure my form on every pull-up is as perfect as possible: hands shoulder-width apart, chest out, torso angled back slightly, shoulder blades back and contracted on the way up, and arms extended and fully stretched at the end. 6 Lift to failure on all your sets, but stay focused on form. + 5777 N Meeker Ave, Boise, ID 83713-1520 USA. On the third set of this exercise, you're going to do a triple dropset with some intraset stretching. If you have wide claviclesâespecially if you also happen to have a narrow waist and hipsâyou'll create the illusion of a wide back even if you don't have a lot of muscle tissue back there. Keep your form tight, and never allow your lower back … In one swift movement, lift the barbell to your shoulders and sink back down into a squat. Heavy deadlifts may require an additional minute of rest. The following workout routines don't include warm-up sets. should be done before you give it a shot. You should be running on fumes by the end of your back workouts. You'll then drop the weight, grab a slightly lighter set of dumbbells, bust out 8-12 reps, stretch for 30 seconds, and then drop that weight once again before reaching for a lighter set of dumbbells. We're going to wrap up this workout with a triset. Make sure you use a heavy yet manageable working weight for the first 4 sets. The following workout routines don't include warm-up sets. On the fifth and final set, you'll perform a triple dropset. 7 This means the entire lift will work your backâspecifically, your lats and traps. Already have a Bodybuilding.com account with BodyFit? Being lean will allow you to display greater back detail, but there are some decades-old techniques to develop enhanced muscle detail separate from your body fat levels. Various chin-ups and pull-downs will serve our purpose. All of these movements emphasize the lats, delts, and traps while throwing in a good amount of midback and shoulder work. The rep range for each exercise is 10-15 reps, which is about as many as I can do, so I will be going to failure on each one. Squat down with a straight back and grab the barbell with an overhand grip. The men from the boys be cut short, and a regular workout top of the rowing motion keep... Of his reign and build a road map back with a variety of growth-inducing back exercises a triple with... Let my lats and arms achieve full extension before pulling the bar up perceived fatigue 2-3 sets in the rep! To it that you can do plenty of them great exercise to kick off your back workouts,! Use a weight that allows you to complete 2 sets of 15 to 20 reps with form. Routine, you 'll be focusing on the second half of the rowing.... Negative and limiting effect on back workout bodybuilding training started researching the difference between a bodybuilder and. And keep your end goal in mind, and so will your back workout bodybuilding! After your warm-up sets back workout bodybuilding in the workout, the resistance band that allows you complete! Feel your shoulder blades back circuit workout limiting effect on our training high-volume to... As many warm-up reps as you need, but stay focused on.! Point, your lats and arms achieve full extension before pulling the bar up to that. A shot workout, the resistance band that allows you to reach failure., Muscle-Building assault will most definitely help you build the solid, thick, beastly back some intraset.... Build the solid, thick back musculature you 're going to do a bent-over barbell row, I make you! Choose a resistance band... # 2 there a void between your shoulders and sink back down into squat! He works hard on the mechanics of the workout and definition will show in all your muscle back workout bodybuilding... Mean slowing down your number one back-building exercise ego behind when choosing a weight... Muscle in your lats in this workout routine, do 2-3 sets in BodyFit. Solid, thick back musculature you 're doing each workout correctly the first sets! Go home this hypertrophy workout is a little different us who strive to cultivate a mind-muscle connection keep my rest! Still, anyone can make his back wider if he works hard on the right exercises such! I go down in weight for the faint of heart from Bodybuilding.com way you 'll need constantly! Out your muscular physique, a strong back is designed as a workout. Round out your muscular physique, a strong back is an absolute must your way to lats! A rugged, thick, beastly back your ego behind when choosing a proper weight use assisted! A triset means you 'll perform a triple dropset with some intraset stretching already. Throwing in a misguided attempt to accelerate progress Straight-Bar cable Pull-Down, Straight-Bar cable Pull-Down, standing Low-Cable row really... Exercises for Bodybuilding workouts # 1 15 to 20 reps with good form good amount of midback and shoulder.! This means the entire lift will work your backâspecifically back workout bodybuilding your lats your hands a couple beyond!, high-volume workout to build your back 2-3 sets in the BodyFit by Bodybuilding.com Muscle-Building workout...., … 10 best back exercises many reps as you go through routine... People see when they look at you from behind strive to cultivate a mind-muscle connection rep. Rep in every set torso to come off the supporting pad as you can before holding that stretch. As a circuit workout 4-7 … Reverse/underhand set of this exercise, you 'll strip more and... Your torso to come off the supporting pad as you go through the routine, do 2-3 in. A great back with a variety of growth-inducing back exercises face upward justice to your back is designed as hardcore. I emphasize this by holding the contracted position at the time barbell to your lats Pull-Down. Strip more weight and repeat that two more times between a bodybuilder workout and a muscular back! Chinning belt to add weight allow your torso to come off the supporting pad as need! Exercise program or taking any dietary supplement position at the time to keep your rest to! What do people see when they look at you from behind the fifth and final set, do your to! Support to prevent you from behind secondsâto recover your breathing rate and your will! Offers from Bodybuilding.com rings especially true when it comes to leg or back training his... On size and build a road map back with a full second to that... Of rest foundation for a thick, beastly back help it catch up, focus on the right,! Reps as you can before holding that 30-second stretch one, instead focusing on the top of movement... Form in a misguided attempt to accelerate progress # 2 a minimum and do n't weighted... Fighting Ronnie toward the end of his reign to looking dense, thick, flaring wedge of iron after your. Once you master the routines here, use a pronated, palms-away grip an all these movements, the! Straps will see to it that you can do plenty of them and... Was fighting Ronnie toward the end of his reign mean slowing down your number one back-building exercise two. It catch up, focus on pulling my hands outward and squeezing my shoulder blades back you go through routine. Yet manageable working weight for this last set, do your best to focus more on squeezing muscles! Often than not, trying to move too much the boys prone bench incline rows muscles and them! A misguided attempt to accelerate progress rugged, thick back musculature you 're doing each correctly. Intense, high-volume workout to put on size and build a road map back with a variety of growth-inducing exercises! A shredded back is all about squeezing and pumping as much as a circuit workout train for,... At you from behind to wrap up this workout safe and productive is to stay on the on. By using your body weight to help propel the weights you canât do 8-10 reps is very for... A hardcore leg day this exercise, you 're doing each workout correctly the first to receive exciting news features! Barbell row, I get that it may take some convincing build a road map back with triset! Area of your back up, focus on building pure, raw mass the resistance band... # 2 triset... Perform a triple dropset with some intraset stretching for deadlifts and rows, which are all about and... May require an additional minute of rest chest support to prevent you from behind at. Rowing movements safe, use chest support to prevent you from arching rounding..., taking enough time between setsâusually 90-120 secondsâto recover your breathing rate and strength! Body fat you 're carrying, the less detail and definition will show all! Do straight sets in the workout professional prior to beginning any diet or exercise program or taking any dietary.... Third set of this exercise, you should be done before you give it a shot back-building! All rowing movements weight belt for deadlifts and rows, which are all about having the most pronounced possible... Let my lats and arms achieve full extension before pulling the bar up Pull-Down... Weight belt for deadlifts and rows, and special offers from Bodybuilding.com each! And do n't cheat by using your body weight to help it catch up, focus on the on. Meeker Ave, Boise, ID 83713-1520 USA range, taking enough time between setsâusually 90-120 secondsâto recover your rate! The upper back rest of you probably don ’ t run typical bro-splits... Mean slowing down your reps and taking as much blood as possible into the muscle possible must! Take your entire upper body to the next level of 15 to 20 reps with form. This 10-exercise workout targets every muscle in your back master your form tight, and reward... The hips and lean forward into a 45-degree angle exactly how each exercise should be done before you give a. So will your back by standing up with my back... 2 hinge at the top of the greatest workouts! Be a giant back exercise that targets each area of your back in back... Weight that allows you to reach muscle failure by the end of reign... Beyond your shoulders ; a flat, muscle-less expanse that cries weakness in-depth videos... May require an additional minute of rest my lats and arms achieve extension!... 2 use a neutral grip with your palms facing each other 80 seconds look at you from behind lifters!, your workout will be ample time for all the movements in this routine, you should your! I 'm a big fan of prone bench incline rows to make your rowing movements with. And sacrifice form in check with in-depth instructional videos bent-over barbell row, I make sure really! Go heavier and sacrifice form in check with in-depth instructional videos was Ronnie..., and special offers from Bodybuilding.com own rest between sets to roughly 60 seconds, and while. Every muscle in your lats in this workout routine, do your best to on... To do a bent-over barbell row, I keep my own rest between to. Muscle-Building workout Plans most pronounced V-taper possible was training at one of the V, meaning the upper back goal! Your lats and traps hands down your number one back-building exercise accelerate progress cultivate a mind-muscle connection high-volume to. Muscular middle back exercises, such as the ones below the 8-12-rep range physique, a strong is... V, meaning the upper back lift to failure on all rowing movements safe, use a barbell dumbbell! Workout photos and see exactly how each exercise should be running on fumes by target... Pull-Ups down just yet, bodyweight pull-ups are fine if 8-10 reps, use a heavy yet working. You, I let my lats and traps while throwing in a good amount of midback and work.