For all the movements in this workout routine, you'll place your hands a couple inches beyond your shoulders on each side. Few things are as painful to deal with as lower back issues. 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. You'll finish with low-cable rows, which are all about squeezing and pumping as much blood as possible into the muscle possible. I had some of the greatest back workouts when I was fighting Ronnie toward the end of his reign. I was actually doing a two-days-a-week back workout. more exercises, + 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. BodyFit is your solution to all things fitness. should be done before you give it a shot. Already have a Bodybuilding.com account with BodyFit? Bent Over Row. Avoid the temptation to go heavier and sacrifice form in a misguided attempt to accelerate progress. You'll start off with wide-grip pull-downs, where you'll want to focus on keeping your back straight and squeezing your lats, then progress to straight-bar pull-downs, where you'll want to keep your arms straight and just squeeze during the entire motion. Avoid injury and keep your form in check If you don't have weighted pull-ups down just yet, bodyweight pull-ups are fine. Keep your end goal in mind, and push through any perceived fatigue. with in-depth instructional videos. On the third set of this exercise, you're going to do a triple dropset with some intraset stretching. Choose a weight that causes you to fail at 10 reps, then move the pin to a resistance that allows 10 more reps. + should be done before you give it a shot. For these, use a neutral grip with your palms facing each other. 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. Underhand pull-downs really target the lats. 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. If 8-10 reps is very easy for you, use a chinning belt to add weight. The Ultimate Back Exercises. You've got to respect your back, brother, so here are six workouts for six specific back-development goals. As you go through the routine, do your best to focus more on squeezing the muscles and feeling them contract and stretch. That may mean slowing down your reps and taking as much as a full second to nail that contraction. 10 Best Back Exercises for Bodybuilding Workouts #1. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! If you're looking to round out your muscular physique, a strong back is an absolute must. But ask yourself this: What do people see when they look at you from behind? The following workout routines don't include warm-up sets. Do straight sets in the 8-10 rep range, taking enough time between setsâusually 90-120 secondsâto recover your breathing rate and your strength. You'll need to put in some serious work. There's no way you'll do justice to your lats in this workout without straps. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. When you do this, you should feel your shoulder blades slide down. Sign In. With your arms raised in front of you, turn your hands to face upward. Trust me: When you have this one down, you'll really feel the difference. As for the rest of you, I get that it may take some convincing. 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. Let's get started. We’ll do four sets of 7 exercises, alternating between pushing and pulling movements, so we can produce … 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 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. Fact: The more body fat you're carrying, the less detail and definition will show in all your muscle groups. Wide-Grip Bent-Over Barbell Row. Still, anyone can make his back wider if he works hard on the right exercises, such as the ones below. 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