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.
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.
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