Top 5 Muscle Building Back Exercises

Do you dream of adding some serious mass to your back, but are unsure of the best route to achieve this goal? Well look no further, as we provide you with some of the most effective exercises that should be a staple of any truly great back workout. A big back is something to be proud of, so here are our chosen five back exercises to help you along the way.

#1 The Deadlift

If you're serious about your training program, and your goal is to gain impressive amounts of muscle, you'll definitely want to include deadlifts in your routine. Although this exercise can be daunting to first timers, if performed correctly, the deadlift is one of the greatest back exercises available.

Not only does the deadlift target the back muscles, it also directly trains the lower body too. In fact, this wonderful exercise works the hamstrings, thighs, core, lower back, upper back and traps, so you'll be utilising a huge amount of muscle stimulation in one simple exercise!

#2 Bent Over Barbell Rows

This fantastic exercise is another that provides you with a great deal of muscle stimulation over a large area. Not only will bent over barbell rows target your upper back, they'll also work your lats, traps, lower back and hamstrings. A further advantage of the bent over barbell row is that it requires little in terms of equipment, keeping you away from those pesky machines. Ensure that the weight you use is heavy enough to fully stimulate your muscles, but also allows for correct form and full range of motion.

#3 T-Bar Rows

Continuing with our theme of exercises requiring little in terms of equipment, we present the T-Bar row. Commonly found within the routine of old school bodybuilders, this lift is both functional and effective. The T-Bar row should be included within your training program to add thickness to your lats, whilst also adding mass to your upper back, traps, rhomboids and deltoids. As with all free weight exercises, ensure that the weight you add to the bar is heavy enough to stimulate your back without limiting your range of movement.

#4 Single Arm Dumbbell Rows

The single arm dumbbell row is a great addition to any program, providing stimulation to the middle and upper back, whilst also targeting the lats, shoulders, traps and biceps. Unlike the barbell row, the single arm dumbbell row allows for isolation of each side of the back, which is useful as back training covers such a large area of muscle. To really get the most out of single arm dumbbell rows, remember to focus on pulling the weight with your back muscles, not the biceps.

#5 Pull Ups and Chin Ups

For the most part, we believe that the most useful back exercises involve free weights. When choosing our top five back exercises, however, it was an easy decision to include pull ups and chin ups. Both of these exercises are highly effective within back training programs, and again require very little equipment. Beginners should first attempt to perform chin ups, with the palms facing towards the body, as they utilize more of the bicep than the pull up, making the exercise a little easier to perform. Once the chin up and pull up have been mastered, resistance can also be added in the form of a weight belt to increase the difficulty of the exercise.

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Best Back Exercises For Bodybuilding

Have you ever wondered how to develop the perfect back? With some many different exercises to choose from, it's important to know which ones are the best back exercises so you're maximizing your time and effort with ones that will result in the most muscle gains. To understand these exercises, you have to separate your back into two groups - your upper back and your lower back. Some exercises will target the lower and some the upper so I'll indicate which area each exercise targets.  

The first exercise is the most basic and is the wide grip pull up. All you have to do is grab an overhead bar with both hands a shoulder width further than a regular pull up and pull yourself up. To get the most out of this exercise, make sure your elbows reach just below the bar and you do the pull ups in a slow motion without using momentum from the decline. This exercise will help you build your upper back.  

The next exercise is the seated cable rows. It helps you build the middle and the upper back muscles so you can say it's kind of a 2 for 1 exercise. Start by sitting in a seated cable pulley matching with your legs up against the leg bar. Grip the handles with your arms extended and then pull the handles so that your back muscle is built upright.   

Let's move on the lat pull down. Using a lat pull down machine, grip the handles wide and pull down while sitting in a 90 degree angle. To get the most out of this exercise, you should keep your back straight and focus on getting a pump on your upper lat muscles. It's easy to cheap by using momentum from the pulley so make sure you are doing this exercise slowly.  

For the lower back, dead lifts are the best way to go. Put a good amount of weights enough to do 4-6 reps and hold the bar with your waist bent. Keep your back straight and straighten up slowly until you reach a full standing position. Repeat the process until the next set.  

Another exercise to build the lower back is the hyperextension. This is where you lie face down on a hyperextension bench and lock your legs as an anchor. Put your hands behind your neck and then bend until you reach a 90 degree angle. Return to the straight face down position and repeat.  

It's important to do a wide variety of back exercises as the back is the biggest part of your body. Working both your upper and lower back will help you grow proportionally and build overall back strength. In final, make sure you don't overdo the back exercises and you use a comfortable weight to start out or else you risk a painful back injury.  

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Exercises for a Massive Back - Training for Size

There's one specific body part that if you do not have well developed, it will be noticeable. Just as well, if it's built solid, it will indeed be noticed. Not only that, but you'll stand out among the crowd. You can have a big chest and arms, but if you neglect doing exercises for a thick and wide back then you entire physique will suffer. Your back muscles make up much more muscle mass than most other body parts put together. Back training must be made a priority and must be trained intense and with heavy weights. Below are a few exercises for a massive back that will enhance your muscle gains.

Exercise for a Massive Back 1: Deadlifts

Deadlifts are the king of back exercises and in all realty should be a staple in anyone's regimen if the goal is to gain muscle mass. If you do deads, you will grow; it would be almost impossible not to grow doing them, assuming you eat enough protein and calories and get proper rest. You'll pack on slabs of muscle on your back with deadlifts.

Exercise for a Massive Back 2: Barbell Rows

This exercise will help your back grow tremendously and can easily be deemed as one the second greatest exercise for a massive back, right under deadlifts. You can do an overhand grip which is the traditional method, or underhand grip. Six time Mr. Olympia in the 1990's, Dorian Yates swore by underhand grip barbell rows and he was known for having the best back in bodybuilding in those days.

Exercise for a Massive Back 3: Dumbbell Rows

Dumbbell rows will make you feel like you just ran wind sprints as you'll be out of breath at the end of your set. But this is a sure-fire way to building a solid back. Don't shy away from them because they're tough.

Exercise for a Massive Back 4: Lat Pulldowns

Now this last one isn't as much of a muscle mass builder as the previous exercises for a massive back mentioned. But let's not belittle the importance of this exercise either. Although lat pulldowns are used primarily for back width, you can go pretty heavy on these which will promote muscle overload, ultimately leading to more muscle mass.

If you're not already doing so, implement these exercises for a massive back. You're certain to grow. And not only will your back get thicker and wider, but you should also notice strength gains on other major lifts such as your bench press. For a massive, well-rounded physique, you cannot neglect back training.

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Back Training Tips That Get Results

So, you've been working your back ever week, perhaps even a couples time a week. You may even have been able to amp up the weight that you're using. So why hasn't your back shown any growth?

Supercharge your back training and follow these tips!

Having a developed back truly makes you look like a body builder. It gives you that sexy V-taper look that everyone at the gym wishes they had. A good physique is not complete without some wide lats and a thick, solid back.

I myself along with many people that I see at the gym have a really hard time developing their backs. I remember spending hours in the gym hitting every back exercise under the sun with little results. Getting a muscular back can be hard for some, and hard to monitor results since you can't see it. Luckily I discovered these 5 essential back training habits that most body builders utilize when they engage in back training.

Before I expose these habits, lets get some basic knowledge as to what the back muscles are and what their function is.

Two main parts of your back consist of your Latissimus Dorsi and your Mid-back, which contains the Rhomboids, the Teres Major, and the Trapezius.

The function of the Latissimus Dorsi is to move the arms down to the pelvis and bring the body up towards the arm.

The Trapezius is needed to pull the shoulder blades down, or together, and used during to shrugs.

The Teres Major brings the arm towards the back.

The Rhomboids brings the shoulder blades together.

5 Back Training Tips That Pro Bodybuilders Use:

1. Visualize. Mind over matter does occur when training your back. Because you cannot see your back, you have to visualize it working. Before you start your back workout visualize your exercises. Imagine that your back is gaining mass with each rep.

2. Squeeze. It's very important to squeeze your back muscles during each, and every rep. Many times the reason you can't grow your back is because you can't feel it. Hold the squeezed position of each back rep for a couple seconds.

3. Go Light. Don't let it your ego prevent you from doing the exercises correctly. Only use a weight that you can actually handle. If you have to throw your entire body into each rep then you are using too much weight, take it down a notch..

4. Use Straps. Many times when you can't feel your back working correctly its due to the fact that your forearms and biceps muscles are giving out prior to your back muscles. Following this tip is very simple - go to a sporting goods store and purchase some lifting straps.

5. Pre-exhaust. Add in an isolation exercise with high reps before you do your compound movements and you will get an awesome back workout!

Put these back training tips to good use during your next training session. That's it for this one. All feedback is appreciated, please feel free to drop a line in the comments section below.

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Best Bodybuilding Back Workout For Lat Width

If you are looking for a bodybuilding back workout to increase the width of your back, this is the perfect article for you. I will discuss the best bodybuilding back workouts for gaining width to your Lat muscles including the exercises of bent barbell row, one arm dumbbell rows, and pulley cable wide grip row.

Bent Barbell Row: As you may already know it is best to perform compound exercises in the beginning of your training sessions of course after you have fully and completely warmed up. Your grip will vary depending on what part of the lat muscle you wish to target and work the most. Over hand grip will concentrate more on the upper lats and middle back while under hand grip emphasizes the lower lats. To obtain overall development of your back, I suggest you vary your grips often if not week to week.

One Arm Barbell Row: These are one of my favorite workouts for adding width to my back. The reason being is because this movement allows for a complete stretch at the bottom and contraction at the top with mainly only the lat muscle doing all the work. Since this is more of an isolation movement of the lats, try to focus on all three parts of each repetition (eccentric, concentric, and isocentric).

Pulley Cable Wide Grip: For these I like to use the lat pull down bar and take a little wider than shoulder width grip. This will ensure I am focusing on the lats and less on the middle portion of the back.

This is a sample bodybuilding back workout that will help you add some with to your lats.

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Back To Basics - Training The Back Slow, Heavy And Raw

Many people are surprised to discover that the back muscle constitutes seventy percent of the total muscle mass in the upper body. Developing that back muscle properly will give you a powerful upper body and an equally powerful look. The important back muscles are the lats, traps, rhomboids, lower back, and spinal erectors. There are a number of exercises that have proven to be great for developing the back muscles. The question is, "What is the best back workout for building up the back muscles quickly?" Several of those most highly recommended are discussed below.

The Deadlifts

The best back workouts must include Deadlifts, They are the quintessential back exercise. No back exercising regimen can be considered complete without including deadlifts. They are outstanding for developing your back muscles, but they also work muscles over the entire body effecting overall muscle gain.

Horizontal Pulling Exercises

These exercises, oftentimes referred to as rows, include cable rows, seated machine rows, dumbbell rows, and bent-over barbell rows. They are excellent exercises for working the upper back, middle back, and the lats. It's tempting to use cable and machines for these exercises, but they should be avoided in favor of free-weight rowing exercises. Dumbbell rows and barbell rows are excellent choices to include in the best back workout.

Vertical Pulling Exercises

These exercises include recognized favorites underhand chin-ups, overhand chin-ups, and lateral pulldowns. The most effective of these pulling exercises has proven to be the basic wide grip overhand chin-ups, especially for building up your lats.

Shrugging Exercises

These exercises, which include barbell shrugs and dumbbell shrugs, are superb for working the often forgotten upper traps. These are usually performed at the end of a back workout routine, and should usually include a high number of repetitions.

Putting It All Together

Traditionally, the best back workouts include four exercises that are often grouped together into a routine that has proven for many to be excellent for building muscle mass very quickly.

* Wide Grip Overhand Chin-ups: Two sets of five to seven repetitions
* Deadlifts: Two sets of five to seven repetitions
* Bent-over Barbell Rows: Two sets of five to seven repetitions
* Barbell Shrugs: Two sets of ten to twelve repetitions

This routine, properly followed, will undoubtedly move you quickly toward building a strong powerful back with impressive lats and traps.

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3 Must Do Exercises For A Ripped Back

If You Want An Impressive Back Then These 3 Moves Are Crucial

Your back is one of the most important body parts to train and train hard to ensure that you have a balanced physique. I've seen guys who have an impressive chest or arms but then their back is underdeveloped and it makes that physique look weak, unimpressive and unbalanced. There are a lot of different exercises that you can do for your back because your back is one of the largest muscle groups so training with different angles and exercises is key.

In this article I'm going to share with you 3 very important exercises that you must incorporate into your back routine if you're looking to get that mind blowing back to complete your physique. These 3 moves are crucial when it comes to building your back because they hit your back from the lower section to the top.

Deadlifts

Main Muscle Worked: Lower Back

Secondary Muscle Worked: Arms, Legs, Front Delts, Middle Back

Sets: 5 Reps: 10 Weight: Heavy but controlled

Deadlifts should be a staple in any back routine as it's an excellent power move to build your lower to mid back. A lot of guys will shy away from doing deadlifts because they believe that it's a dangerous exercise which is only true if done with improper form - any exercise done with improper form is dangerous. The key to deadlifting is to build up your strength slowly, this means that one rep max shouldn't be utilized until you have full control of the weight you're lifting and you have nailed down the proper form. Once you have done this, you can then start to increase set weight by 10-20lbs each week or every other week. Don't try to lift too much too soon, if you're lower back isn't developed well enough, the stress could cause serious injury, especially if your form is not right.

Wide Grip Lat Pull down

Main Muscle Worked: Lats

Secondary Muscle Worked: Arms, Shoulders

Sets: 5 Reps: 15 Weight: Moderate but keep intensity high

Wide grip lat pull downs are one of the best lat builders that you can incorporate into your back workouts. Make sure that you're pulling weight that you can control - this means a stretch at the top followed by a squeeze of the lats at the bottom. If you cannot do this then you have to lower the weight, as you won't be doing much good for your lats.

Bent Over Rows

Main Muscle Worked: Middle, Upper back and lats

Secondary Muscle Worked: Arms, Lower Back

Sets: 3 Reps: 12 Weight: Heavy but controlled

One of my favorite exercises and a very good back builder to add thickness to your back as well as your lats. Bent over rows should be done by keeping your chest up while bent over and using your hips to stabilize yourself. If the weight is too heavy, either lower it or use a weightlifting belt to reduce stress on your lower back. Make sure to pull the barbell toward your belly button, not your upper chest or middle of abdomen. Pulling toward your belly button will hit your lats nicely and also activate your middle and upper back muscles as well. Try to keep a nice pace throughout each set and as always make sure you can control the weight.

I hope you enjoyed this article! Share it with your friends on Social Media!

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The Best Upper Back Workout For Mass

Though a big chest, shoulders, or arms are all nice to have, it's a monstrous upper back that makes your upper body truly stand out and look thick and powerful. If you want to boost your physique to the next level, you're going to have to invest some serious effort into your lats, rhomboids and traps. Here is the best upper back workout for accomplishing this goal:

1. Deadlifts

Though it is also a lower body exercise, and though it doesn't actually involve any pulling with the arms the deadlift is the BEST possible exercise for the upper back. It allows you to use more weight than any other movement in the gym, and the stretch and contraction it requires from your traps and lats make it the best movement you can put into your upper back workout.

When performing the deadlift, you should focus on very heavy weights and low reps. For building my back, I like to stick with the 4-6 rep range for my main work set, and then drop the weight a little bit to do a down-set of 8-10 reps.

2. Barbell Rows

This is the second-best exercise for the upper back workout, and probably the best rowing movement that you can do. Like the bench press and other heavy pressing exercises, the barbell row allows you to use very heavy weights to stimulate muscle in your upper body.

You should use pretty low reps with this movement, as well. Using straps and a belt if necessary, work up to a top set of 8-10 reps. Don't be afraid to put a little bit of body English into the exercise, as well. As long as you still feel your back doing most of the work, you're good.

3. Parallel-Grip Pull-Ups

Most people like to focus on wide-grip pull-ups, but I find that a close, parallel grip builds the widest lats possible. Put these in your upper back workout to build the widest lats possible.

Use straps if you need to, but try relying only on your own grip to keep hold of the pull-ups bars. Once you can do around 10-15 bodyweight pull-ups with decent form, starting adding external weight via a pull-up belt.

Like the previous two exercises, work your way up to one top set, this time doing around 6-8 reps. After this set, drop the weight and do a high-rep set with just your body weight.

4. Chest-Supported Rows

Your back should be pretty fatigued by this point in the upper back workout, but you've still got two exercises left! Head on over to your favorite chest-supported row machine. In case you don't know, these are machines that allow you to row with your chest against a pad, so that the movement is strict and your lower back is uninvolved.

My favorite is the Hammer Strength variety, but you can use whatever machine you want. Do 2-3 sets of 12-15 reps, and try to keep your form strict and controlled. Really feel your back working. Also, try not to use straps. You need to get some good grip work in somewhere.

5. Underhand Pull-Down Machine

Most gyms have a machine pull-down that allows you to use an underhand grip. If yours doesn't do either under-hand grip chin-ups or pull-downs. The goal here is to do another vertical pulling exercise, but this time with an underhand grip.

Load up a decent amount of weight, and do 2-3 sets of 12-15 reps, just like with the chest-supported row. This is your last back exercise, so make sure to get a good contraction and burn going in your lats. When you are done, aggressively stretch your lats for a few minutes to get some good blood flow in there.

Work Your Whole Body For Huge Gains

Of course, all of this upper back work isn't going to do you much good, if you are not working the rest of your body with the same intensity. This is particularly true with leg training - you must truly punish your legs week in and week out if you want your whole body to grow.

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Back Exercises for Building a Strong Back

A strong back is fundamental to a healthy lifestyle. And to build a strong back, you must engage in specific back exercises.

For argument's sake, I basically split people working out into 3 groups. The first group is the power lifters . These guys are pretty straightforward. Their focus is on the dead lift movement; pick up as much weight off the ground as possible. The second group is the bodybuilders . They seek to develop their bodies to the limits of their genetics.

The third group is the confused group . Some want to get big or strong and confuse the back with "lats." And in the process, they generally fail to achieve either goal - to be strong and/or big.

While it would be simple to say that one can either train for strength or muscle; it is not really that clear cut. First, both objectives are tightly interrelated. Plus, for most folks - some 90% of us - getting big, that is really big, is not genetically doable.

But getting strong is doable. And it is far "easier" to achieve. In fact, for many of us, getting bigger is a byproduct of getting stronger. It is not the other way around. You don't get stronger as a byproduct of getting bigger. That's because for many of us; building huge slab of USDA Prime, lean muscle is not an option. Genetics is what it is.

The confused group thinks building muscle and sees the back as one back set of "lats." They do lat pull downs with prone grip, reverse grip, neutral grip, close, wide; you name it. They do seated rows, machine rows, straight arm pull downs, and on and on. Their objective is to build those "lats."

But I think the better option for this group is to concentrate on building strength . A strong back becomes the foundation of your upper body. Unless you get trapped underneath a car; that you can bench 300lb is nice but not as functional. A strong back will help your posture and supports all your other upper body movements.

When you pick up your gal and carry her up the stairs; it's your back.

In building a strong back, I basically look at that huge expanse on your backside in three groups. First is the lower back, as it ties into your gluts and hips. The second is the muscles that surround and support your spinal cord. Lastly, it is the lats. Trapezius is the huge diamond shape sheath of muscle covering your upper back, but I tend to do shrugs grouped with the shoulder work out.

For the three areas, I do the following exercises:

1. Dead lift - This is the basic, bread and butter movement. If you did no other movement, then this would a good one to do. Although it is considered a lower back movement; in fact, it hits your whole body. Starting with your legs, it moves to your gluts and hips, before hitting your lower back. And during the entire movement; your grip, your arms, your shoulders, your traps are all working hard.

Movement itself is very basic. With your back flat (or slight arch), bend at the knees, and grab the barbell. The grip is not important. I normally just grab the bar with both palms facing to rear. With the back flat, lift with the legs up, and hold for a second at the top before lowering. Do the movement slow. Shoot for 5 sets of 15, 15, 12, 10, and 8. Increase the weights on every set until you pyramid to final set of max effort for 6 to 8 reps.

2. Chins/Pull-ups - This is not only a great lat movement, but it works your whole upper back. I generally use a grip a little wider than shoulder width. You can use wider if you like. Ideally, you want to get your chest as close the bar as possible.

I also do not recommend lat pull downs as a substitute. If chin ups are hard, fight through it. The first couple of times, all you may do is a rep or two before just hanging there. If need be, put a chair behind and rest your feet on it. Use the chair to assist you in getting up. But I would not substitute with lat pull down.

You should do 3 sets of max repetitions, with the goal of doing 20 chin-ups on the first set.

3. One Arm Dumbbell Row - This exercise is a great movement to strengthen the muscles along the center of your back, plus hit some of lower/outer lats. I do these on a bench with one knee and hand bracing myself. This is an easy movement to do; you simply pull the dumbbell up to your chest and lower.

You should do 3 sets of 12, 10, and 8.

Every workout, focus on beating the last workout. Either you lift more weights or do more reps.

Eat a good, balanced diet of fruits, veggies, milk, eggs, and lean meats. Throw in some nuts, yams, brown rice, fiber, stay away from high fructose corn syrup; and you should just about cover your nutritional needs.

You get strong by consistently challenging yourself. You get strong by feeding your body with the nutrients it needs to rebuild your muscles. Lastly, you get strong by resting and giving your body the chance to recover.

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Exercises for a Massive Back - Training for Size

There's one specific body part that if you do not have well developed, it will be noticeable. Just as well, if it's built solid, it will indeed be noticed. Not only that, but you'll stand out among the crowd. You can have a big chest and arms, but if you neglect doing exercises for a thick and wide back then you entire physique will suffer. Your back muscles make up much more muscle mass than most other body parts put together. Back training must be made a priority and must be trained intense and with heavy weights. Below are a few exercises for a massive back that will enhance your muscle gains.

Exercise for a Massive Back 1: Deadlifts

Deadlifts are the king of back exercises and in all realty should be a staple in anyone's regimen if the goal is to gain muscle mass. If you do deads, you will grow; it would be almost impossible not to grow doing them, assuming you eat enough protein and calories and get proper rest. You'll pack on slabs of muscle on your back with deadlifts.

Exercise for a Massive Back 2: Barbell Rows

This exercise will help your back grow tremendously and can easily be deemed as one the second greatest exercise for a massive back, right under deadlifts. You can do an overhand grip which is the traditional method, or underhand grip. Six time Mr. Olympia in the 1990's, Dorian Yates swore by underhand grip barbell rows and he was known for having the best back in bodybuilding in those days.

Exercise for a Massive Back 3: Dumbbell Rows

Dumbbell rows will make you feel like you just ran wind sprints as you'll be out of breath at the end of your set. But this is a sure-fire way to building a solid back. Don't shy away from themA because they're tough.

Exercise for a Massive Back 4: Lat Pulldowns

Now this last one isn't as much of a muscle mass builder as the previous exercises for a massive back mentioned. But let's not belittle the importance of this exercise either. Although lat pulldowns are used primarily for back width, you can go pretty heavy on these which will promote muscle overload, ultimately leading to more muscle mass.

If you're not already doing so, implement these exercises for a massive back. You're certain to grow. And not only will your back get thicker and wider, but you should also notice strength gains on other major lifts such as your bench press. For a massive, well-rounded physique, you cannot neglect back training.

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Upper Back Exercises | Beginners’ Guides To A V-shaped Body

Upper Back Exercises : Step By Step Walk Thru Guide

If there is no strong and solid upper back, then no matter how you practice, it will not let you look strong. Upper back exercises are essential to achieve a V-shaped body. We will share the methods for beginners to train their upper back muscles. However, any exercise should be gradual and consistent over the time. Warm up your body with some upper back stretches first and start from the basic exercises and move on to advanced level after 3 months and for sure others will be jealous looking at your body when you walking on the beach under the sun, wearing T-shirt or topless !

Below are the training programs for upper back exercises. Practice at least once a week.

A NOTE TO BEGINNERS BEFORE WE GET STARTED:

1. Always consult your practitioners if you have medical history on your back before start the  exercises.

2. Increase the load gradually on incline barbell. It may cause injury to your waist if the weight increase is too fast or drastic.

3. The last 3 upper back exercises must be loaded with correct weight where feeling of exhaustion should exist after end of 12 reps of each set. Only then the exercises will be effective.

Here goes.

1. Wide Grip Rows

Sitting on the instrument with hands grip widely on the equipment arms. Pull the arms to the lower chest position and release slowly to its origin place.

2. Bend Over Barbell LiftBending down body in frontward position. Bend your knees slightly. With 2 hands distance slightly wider than your shoulder, hold the barbell tightly. Raise the barbell to the abdomen area and slowly put it back to its origin position.

3. One-arm Dumbbell RowGrip dumbbell in one hand and the other hand hold on to support. Raise the dumbbells up to, or parallel, to the chest level. Gradually put back to its origin position.

4.  Pull-down ExercisesGrip the lever with both hands at wide position. Pull to collarbone level. Slowly release it back to its origin position. This exercise makes your upper back stretches to train for  a stronger back muscles.

There are many other types of upper back exercises available in the market, some can only be carried out in the gym using advanced instruments and some may just require few dumbbells to carry out those exercises at home. Depends on the users preferences, the methods shared here are some common exercises for beginners and hope this helps.

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Full Body Workout Routine For Fast Muscle Gains

A full body workout routine can be a great addition to your arsenal, for the pursuit of maximum muscle mass. Full body workouts tend to be like Marmite where you either love them or hate them. There’s no in between.

Personally I prefer body part split routines, but like to use a full body workout routine from time to time. Which is mainly when I know I am going to be busy and can’t get to the gym as much as I’d like.

So, I’m done now with the intro and explanations. Let’s take a look at today’s full body workout routine shall we? I’ll start of by showing the actual workout below then describe the workings further down the page.

Bodybuilding Workouts: Full Body Workout Routin

A – Deadlift: 3 sets of 5-10 reps
B1 – Bench Press: 3 sets of 8-12 reps
B2 – 1 Arm Bent-Over Row: 3 sets of 10-15 reps
C – Leg Press: 3 sets of 15-20 reps
D1 – Lateral Pull-Down: 3 sets of 10-15
D2 – Dumbbell Shoulder Press: 3 sets of 8-12 reps
E1 – Barbell Biceps Curls: 3 sets of 8-12 reps
E2 – French Press: 3 sets of 8-12 reps

Click here for bodybuilding exercises chert

Full Body Workout Routine Explanation

The workout above is fairly self explanatory isn’t it? Just go through all the exercises as shown above. The main part you might not understand is the numbers after the letters?

When you see a number after a letter, this means that the two exercises should be done in alternating sets fashion. This is where you go back and forth between two exercises.

For example: for B1 & B2 you start of by doing a set of bench presses, rest, then do a set of bent-over rows, rest then go back to bench presses. And so on, until all sets are completed.

Alternating sets are great because they let you do more work in less time, while also giving the targeted muscle groups more recovery time. They are also great to get the heart rate up for an extra cardio and fat burning kick.

The rest periods for the workout are fairly simple: Take around a minute between all sets, or use a little less time between the alternating sets if you like.

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The Best Exercises for Back Muscles

To build a big, wide, v taper back you must apply the correct training exercises to this big muscle group. These exercises must be of a high enough intensity to cause muscle stimulation. They must break down the muscle tissue within the back, so that when you rest and eat your body will be forced to add muscle mass to that area. Here are the best exercises for overall back development.

Bent over barbell rows

For a thick, muscular, strong back perform bent over barbell rows. These are great at developing the upper back. They will engorge you traps, lats and all the support muscles with blood, producing an intense pump.

Chin Ups

Chin ups are one of the best exercises if not the best exercise for building a huge back. They are hard, but the pain will be worth it. They are great at developing the lats, the muscle that greats a wide v taper look. They also indirectly workout you biceps and forearms, for the grip.

Cable pull downs

Add plenty of weight to these and reap the benefits. Pull the cable all the way down to your chest and then all the way back up for a nice stretch in you back. Use a belt or chain to hold yourself down to the bench, because you will soon be lifting more than your bodyweight.

Shrugs

For those insane looking bulges of muscle on your neck and shoulder, perform shrugs. Either with a dumbbell or barbells. Make it heavy and high reps. This will pump up your traps and give you a wide, thick neck and shoulders.

Perform these exercises with each back workout and you won't be disappointed. Stay consistent and motivated and you will see gains. Achieving a big, wide, thick back will add so much to you frame. You will look huge and will feel great. Building strength in you back will also aid in other lifts, especially things like the bench press and dips. As the back is the opposite muscle and will cause stabilization and extra strength in the opposing muscle groups.

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3 Effective Home Workouts for Your Back

Most of us are left dealing with a strained back, thanks to our sedentary lifestyles and wrong posture. It is no surprise to see most of us complaining of back aches, even at a young age. Well, there are some solutions and we can look for some effective ways to train our back at home and with dumbbells. We just cannot afford to neglect the upper back and its training as there is so much muscle found in the upper back. You can easily burn a lot of calories by training that area.

Fortunately, there are many effective different exercises and with variations that we can do our workouts and enjoy them a lot more at home and keep our back fit and fine. It is true that there are adjustable bar or a chin-up bar where one can do inverted bodyweight exercises. However, this will leave us with dumbbells, bench and a ball that we can use at home.

Dumbbell Pullover

In the first exercise, we need to be a bit conservative when performing this one as overdoing this exercise can lead to injury if you are putting on too much weight. This exercise trains your abs, chest, and lats.

One way to do this exercise is by lying regularly on a bench. And hold the dumbbell over your chest and bend your arms slightly, while lowering the dumbbell Hold the dumbbell.  You will be using your lats and can feel a stretch. As you get the DB closer to the chest, you can feel the chest muscles beginning to do most of the work. Another variation to the DB Pullover could be by lying across a bench.

Dumbbell Row

This is the next exercise. Start with the basic DB Row and place the left hand and knee on the bench and keep the right leg slightly bent. The butt should be back and back flat and the abs braced. Keep elbow close and into your side and row the DB up from complete extension and up to your hip.

Do an elbow out DB Row so as to add a twist and target your upper back and lats differently. Use using your hand and knee to get support on the bench and remove the support system. You can do this exercises with one arm or with both arms.

Just follow those dumbbell exercises and add variety in training the upper back and within the comforts of your home and without the need of any fancy equipment and jeep your back in good shape.

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