HOW TO BUILD A BIG BACK
Every new guy at the gym, loves to build his chest, arms, shoulder, traps and even the legs but tends to leave the back out.
Is it like the back doesn’t need to be trained or what ?? I don’t get it.
Yeah, I won’t say that I didn’t do same stuff like leaving the back workout out.Yes I did but now,am including it into my workout routine and it got me putting in more effort than I should because when I started going to the gym, I didn’t include it in my routine which left my back lagging out.
So if you are new in the gym and you are reading this article or you aren’t new buh haven’t started including back workout in your routine,then you are really missing out.
A big back tend to increase your body weight.Also back workout for me,I tend to focus on contraction with the help of my muscle mind connection.
With the help of muscle mind connection you can target the lats and contract them effective.
The lats are large muscles at the back,which is fully called the latissimus dorsi muscle.
Also the back is made up of the upper and lower back.
So in this article am going to show you different back workout you should do to grow your back extensively.
If find this one’s perfectly effective.
The barbell row
One arm dumbell row
Standing pull down
Rack deadlift/rack pull.
So we starting the barbell row.
I start my back workout with barbell row.This exercise can be perform with a wide or close grip.
I first start with the barbell rod with a wide grip as warm up and I tend to squeeze in as much as I can and then slowly increase the weight.
I tend to interchange the wide and close grip during this exercise to squeeze in as much as possible.
It’s more of squeezing the back than just dragging the weight up.
So it targets the upper back and lats.
I go 5set X15rep exercise.
Next on the list is the one arm dumbell row.
One arm dumbell row-
I love this exercise so much because you get to feel the pitch in the lats,though this will take you time to know how to drive in that pump to the lats.
This can should be done with a heavy dumbell.
If at the right side of the barbell bench press, then you should place your left leg bent on the bench and
the right legs on the floor then bend your back in a straight position and pick the dumbell up and drag it up targeting the right lats.Do the same to your left lats.The most important thing is to squeeze.
I go 2set X 20reps exercise
Now, next is the lats pull down
Lats pull down-
The lats pull down is performed while sitting.
Sit properly on the lats pull down machine.
The lats pull down can be held on wide or close grip.
There are two ways you can hit your back with the lats pull down.
The first one targets the upper back and lats which you will have to push your chest a bit forward then hold the lats pull down in wide grip formation and pull down it down to your chest a bit.
Then the second one you will have to keep your back straight and then pull down the weight.This when done well targets the lats.
Also try as a much as possible not to engage the biceps as this
exercise if done wrongly does engages the biceps.
I go 4set X 15 reps on this exercise
Standing pull down-
This exercise is rightly performed by stepping 3 foot/feet away from the standing pull down machine as to slightly bend the back a bit and then drive it all the way into the back.
The pull down machine can come with a rope pull or the on the steal pull,though I prefer the steal pull down as it will help me keep a stable
pull which helps target the upper back better.
While pulling,when the steal pull/grip pull gets to your waist level which is the end point,try to squeeze your back and push your chest forward.
I go 3 set X 15reps on this exercise.
Last on the list is the rack dealift/rack pull.
Rack dealift/rack pull-
I love this exercise also as is not that much of hardwork if you do it well.
It could be heavy but it plays out soft.
So how do you get started with this exercise??.
Get into the bar,Load the barbell with plates you are ok with,but should be heavy. Bend,grab the barbell,pull up and bend backwards and really squeezing the back,then drop back on the bar and repeat without rest till you’re done with the set. While performing this exercise,try to push out your chest to be able to squeeze the back.
With this list of back workout on this article,I strongly believe you can build a thick big back,just carefully follow the instructions and you’re good to go.
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