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Your back includes some of the largest muscles in the body, muscles that are used every day to support your spine and body. The back muscles also make up some of the muscles of the core, particularly the lats. Developing these muscles will not only give your body great proportion, it will help you have a strong, sturdy base for all kinds of daily activities. The lats, aka the latissimus dorsi, are the large muscles of the back. These muscles are located on either side of the back and travel from the back of the shoulder all the way down to the hips. The lat muscles are involved in pulling motions, like pulling open a door or, in exercise, doing a pull-up. Because of that movement, typical lat exercises involve a pulling or rowing motion. The following exercises show a variety of ways you can work the lat muscles using dumbbells and resistance bands. Keep in mind these are large muscles so you can typically use a heavier weight, depending on the exercise. CHIN-UPS will do a great j...

 If there’s one part of the body that you absolutely should be making sure to target with your workouts, it’s your back. While it’s tempting to focus on mirror muscles like your chest, biceps and abs, building a strong back is key to progressing when lifting weights, as well as increasing your resilience when it comes to sports-related injuries or the back niggles that plague our nation of deskbound workers. And even if your sole focus with your gym work is aesthetics, then you should know that building up your back is going to make you look absolute dynamite in a T-shirt. To help you out on all those back, er, fronts, try these two six-move workouts for mass. Conventional Deadlift The best back workouts for mass center on the all-important deadlift, which allows you to train the lats and spinal erectors with huge loads, according to Kompf.  Why it's on the list: This is technically more than a back exercise—it hits the entire posterior chain from your calves to your up...

Sometimes you forget things: Where the remote is. Where you left your keys. Grandma’s birthday. (Put that one in your calendar already). At the gym, it’s often those pesky back exercises. While dudes do not neglect their backs as often as they do their legs—for shame—a well-developed less-visible side of the torso will go a long way towards making you look awesome in a tank top. Aesthetic benefits aside, a strong back also helps you sit straighter, stand taller, and perform better everywhere from the gym to, yes, the bedroom. “Sitting at a desk all day forces the frontal body to tighten and shorten while the posterior chain becomes lengthened and weak,” says Alex Silver-Fagan, a master trainer at Nike. “When it comes to posture, having strong, engaged back muscles will be your savior.” Since best back exercises expect you to utilize your arms for pulls and lines to actuate the muscles, working your back is additionally incredible for focusing on your arm muscles. Use theses best bac...

I want you to answer a question for me, and I want you to answer it truthfully. Do you spend nearly as much time working your back as you do your chest? If you’re like most men, the answer is probably no. But I’m here to change that. Sculpting a bigger back comes with a long list of benefits. For one, you’ll stand taller. Training your back targets common weak spots that lead to poor posture. Say goodbye to your caveman hunch. And doing back exercises helps you bench press more weight. The muscles in your upper- and mid-back help stabilize your shoulder joints. The stronger and more stable your shoulders, the more weight you can lift in just about every upper-body exercise. Your arms will grow bigger, too. The reason: Back exercises are also great for targeting your arm muscles. So whenever you bend your elbows to lift a weight—during a row or a pullup, for instance—you’re training your biceps. You’ll also rev your metabolism when you concentrate on your back. That’s because your pos...

I used to be like most other gym-goers; focus on training the muscles everyone CAN see and neglect the ones they can’t. We spend all our time focusing on the chest, shoulders, and biceps yet we tend to neglect the back and legs as a result.   And aside from just not taking their back workout seriously, most people end up choosing the wrong combination of back exercises. This is a huge mistake since well-developed and proportionate back muscles contribute A LOT to an aesthetic physique. Luckily, I realized this and finally started putting more thought and effort into my back workout routine. It was only once I started incorporating the evidence-based back exercises you’ll see in this article that I started noticing significant improvements. 1.Pull up Pull up is one of the most effective exercises when it comes to building up your back. Also, it is the tried and tested method. It has many variations within itself. You need to find out the right variation according to your target. ...

Backs make bodybuilders, that’s a bit of an overstatement, but consider this, powerlifters, football players, and wrestlers may possess colossal legs, arms, and necks, but how many of them have attention-grabbing backs? Big backs mean big back workouts. There’s nothing more exciting than seeing someone with a beastly back doing a back workout. It’s motivational beyond belief. That’s why the following training video caught our eye. In the following video YouTuber Jeremy Ethier a certified NASM and FMS professional shows you the best Back Training workout that utilizes exercises for a big back, as well as exercises for a wider back based on current scientific literature and our anatomical understanding of the back muscles. It’s essential that you not only choose the right exercises when performing a back workout for mass but also to perform these exercises in the correct fashion to target the right muscles. If you’re looking to add more mass, depth, and width to your upper back an...

This is a hard and heavy back workout that works the back from top to bottom. Lat thickness, lat width, as well as the spinal erectors. For the first exercise I’m blasting out heavy weights for high reps to really push myself and stimulate some new muscle growth. Then for the remaining exercises I’m doing a standard 5 x 5 set and rep pattern. The workout consisted of 1 arm dumbbell rows for lat thickness. Weighted pull ups for lat width. And good mornings for developing the spinal erectors, lower back, and core.    Arm Db Row Sets: 3(each arm), Reps: 8-12, Rest: 90 Seconds Note: This exercise is going to sculpt your rhomboid muscles and is the best iso-lateral type movement for building that barn house door back. The 1 arm db row allows you to work each side of your back individually chiseling your rhomboids to aesthetic perfection. The Classic Pull-up Sets: 3(each arm), Reps: 8-12, Rest: 90 Seconds Probably the most essential back-building exercise, the pull-up incorporates...

Lat Pulldown The Lat Pulldown is a core mechanic of most back and lat workouts. Try not to cheat by using your body weight to aid you in lifting the weight down. Instead, try to focus on squeezing your lat muscles, and drawing your power from your entire back region. Alternative grips such as, narrow grip and underhand grip, are possible, start with a slightly wider than shoulder width stance when starting out. Here are 5 lat pull down variations: 1. Wide-Grip Lat Pull-Down If your main objective is to increase your back’s width, go for wide grip lat pull downs. They better stimulate the teres major and upper lat fibres, in addition to working the biceps, forearms, triceps, rotator cuff muscles and posterior deltoids. Still, avoid taking an excessively wide grip as this will reduce the range of motion and increase susceptibility to injury. One of the greatest benefits of this variation is increased pull up strength. Make sure to squeeze and retract your shoulder blades for maximum musc...

My lats in particular need a bit more work but I think you’ll agree they–and my back overall–are no longer a glaring weakness. So, in this article, I want to to talk all about what it takes to build a back that makes people say “wow.” Like most major muscle groups, it takes a lot of work to really make your back stand out. A lot more than the pullups and high-rep dumbbell rows that I used to do–that’s for damn sure. Fortunately, though, it’s not complicated once you know what you’re doing. And I’m going to break it all down here for you–the best back exercises, how I like to program workouts, how supplementation fits into the picture, and more. The bottom line is if you follow my advice and eat properly, your back will get bigger and stronger. The Dumbbell Row is a Good Lat Builder Don't get me wrong. Rowing movements will hit the muscles of the upper back surrounding the scapulae, but you'll get more bang for your buck by using other rowing exercises instead of the one-arm ...

It’s complicated. Combining ball-and-socket joints that allow maximum arm mobility, a ribbon of snaking bones and nerves that divide the region down the middle, and a phalanx of big and small muscles spread from your butt to your neck, your back is your most complex bodypart. So it’s little wonder that many bodybuilders earn failing grades for training it. A lot of things can go wrong, but we’ve simpli- fied the list to a top seven.  #1 Leaning Back As You Pull Whether you’re doing pulldowns or rows, it’s not uncommon to see bodybuilders see-sawing their body in an effort to move weights that are simply too heavy. That motion turns a lat exercise into a lower-back move, and guess which muscle group is doing less work because of the added momentum? That completely defeats the purpose. Swallow your pride and lessen the weight a few plates. It’s okay to bend forward or backward about 10 degrees, but anything more reduces the emphasis on the target muscle and increases your risk of inj...

Here’s something that could get you started! Tonight, we’ve got five tips to a strong back. Today, what are we going to focus on, Brian? “We’re going to focus on the back, primarily,” trainer Brian Ferrrell said. How important is it to take care of your back? “One of the most important things. Your back helps with everything. It helps with your posture as well. So, you see a lot of people that don’t work their back or they have poor posture, they’re slouched over. So, we want to work those back muscles, pull those shoulders back. When you have good posture, you feel better. You’re more fluid throughout.” this five tips for A strong back #1. Check Your Grip Pattern The first thing to check out is what sort of grip pattern you’re using for these workouts. Remember, the wider the grip you use for exercises such as lateral pull-downs, pull-ups, as well as bent over barbell rows, the more lat activation you are going to evoke. The alternative, the closer the grip, the more mid-back and b...

The back extension exercise both stretches and strengthens your lower back. It’s the perfect complement to crunches to develop a strong, balanced midsection. Use caution if you have a lower-back problem or experience lower-back pain while performing this exercise. If you do feel pain, try lifting only your legs and leaving your arms flat on the floor. Execution Fix the ankles in a glute-ham bench or hyperextension bench adjusted to place the fulcrum or pad on the upper thighs. Bend at the hip and back to hang straight down from the hip (back relaxed and trunk hanging vertically). From this starting position, extend the hip and back together, actively contracting the glutes and spinal erectors, to bring yourself up to an extended position above horizontal in which the back is extended maximally. Depending on mobility, this may place the chest facing nearly forward. Be sure to arch along the entire length of the back, including the upper back, not just the lower back. For unweighted b...

A well-rounded muscle building workout plan isn’t complete without a basic horizontal pulling movement thrown into the mix. Free weight rowing exercises are a great way to build up the size and strength of the lats and mid-back, as well as providing secondary stimulation to other smaller muscles such as the biceps and rear delts. But which is the superior choice when it comes to a barbell row vs. dumbbell row for muscle building purposes? Are they both equally effective or is there any reason to favor one over the other? In this post I want to give you a few reasons why the dumbbell row is actually the better option between the two when it comes to stimulating the back for hypertrophy as well as minimizing the risk of injury… Barbell Row To perform a barbell row, begin by standing with your feet hip width apart and the barbell in front of you. Keep your back straight as you hinge from the hips, pushing your butt back, to pick up the barbell with an overhand grip. Mainta...

This 30 minute series I’ve written has picked up a lot of steam and is great for those who want to make progress but not spend hours in the gym. This 30 minute back routine is going to build strength and get toned by using effective exercises with a strong progression scheme. If you’re tired of going to the gym and not seeing any progress, using this routine will get you out of that rut and back on the path to reaching your goals. EXERCISE 1: Pull Up Reps: As many as possible Sets: 4 Rest: 60 seconds EXERCISE 2: Dumbbell Bent Over Row Reps: 10 Sets: 4 Rest: 60 seconds EXERCISE 3 & 4: Straight Bar Lat Pull Down superset with TRX Back Row Reps: 10 Sets: 3 (supersets) Rest: 30 seconds EXERCISE 5: Seated Cable Row * Complete as a dropset. Perform 10 reps, drop the weight by 10-20%, perform another 10 reps, drop the weight by 25%, perform another 10 reps. * Complete 2 dropsets Rest: 90 seconds Workout Tips Strive for progression – Every time you step into the gym, strive to lift ...