An impressive physique is one that has a powerful muscular v-shaped back. To take your back and physique to the next level you have to train hard and smart using the most effective exercises. Here are the 10 best exercises to help you build overall width, thickness and strength in your back. Perform these exercises in the 8-12 rep range.
10 BEST BACK EXERCISES:
1. Barbell Deadlift
Barbell deadlift is the best exercise that you can perform for overall back strength and muscle mass. Make sure to master technique on this exercise, then load up the weight for insane back muscle building. Start your back training with the barbell deadlift.
2. Barbell Bent Over Row
Barbell bent over row is the second best back exercise that you can perform. Barbell bent over row will add slabs of muscle and overall thickness to your back. Make sure to master technique first on this exercise as well. Perform the exercise first or second on back day.
3. Wide-Grip Pull Up
Wide grip pull up is one of the best exercises to add width to your lats. The wide grip pull up will especially target your upper lats. If you can do more than 10 reps of the wide grip pull up, then use a weight belt to increase the resistance. Do this exercise in the beginning or middle of your workout.
4. Close Grip Pull Up
Close grip pull up is another excellent back width exercise. The close grip variation of the pull up will focus on developing your lower lats more. Again, if you can do more than 10 reps, then use a weight belt to add resistance to the exercise.
5. T-Bar Row
T-bar row is a classic back mass builder and one of the most effective back exercises that you can perform. Make sure to maintain a straight back as you pile on the weight for serious back growth. Perform this exercise in the beginning or middle of your workout.
6. Narrow Grip Cable Seated Row
Narrow grip cable seated row is an excellent exercise to build thickness in your middle back. Perform the cable seated row in the middle of your back workout.
7. Medium Grip Lat Pull Down
Medium grip lat pull down will target your back muscles optimally for maximum growth. Perform the medium grip lat pull down in the middle of your workout and really focus on the stretch and contraction of your lats as you do this exercise.
8. Close Grip Lat Pull Down
Close grip lat pull down is an excellent exercise to develop the middle back and lower lats. The exercise gives you a better range of motion than the wide grip lat pull down and it allows you to move more weight for maximum muscle activation. Make sure to focus on the movement and feel the stretch and contraction in your lats.
9. One Arm Dumbbell Row
One arm dumbbell row is one of the best back exercises that you can perform. The single arm movement allows you to stimulate each side independently and it provides a greater range of motion than the barbell bent over row. Perform this exercise at the end of your workout.
10. Dumbbell Back Pull Over
Dumbbell back pullover is a classic back finisher that you can perform in the traditional way with a dumbbell or with a high cable rope or bar attachment. The back pullover is great for targeting your whole back with a special emphasis on your upper back.