The following are best back workouts on how to increase back size and width.
It is probably the most common and widely known workout for the back muscles. It is a good exercise that can increase the back and also add some mass when performed correctly. Performing the pull-down in front of your head is more effective than performing it behind your head. One should note that behind your head lat pull down may lead to damages or even strain the rotary cuffs if not done in a proper manner and technique. However, one should take appropriate measures to protect the rotary cuff when doing this movement. Besides, this workout hits the last more than any other back muscle.
The standing pull down is not typical and therefore not very popular compared to lat pull down. It is thus hardly exposed to bodybuilding or fitness publications. This does not mean that the movement is not adequate; the fact is it is only intended to hit certain areas unless one has an overall back development. However, It can still be used as part of any selected back exercise. It is best suited towards the end of training because the muscles are exhausted. This produces the best benefits and also burn from this movement.
This workout has been used by many people for a very long period and hence reffed as old school. It is one of the best back exercises that you can perform for back development. There are many varieties of Weighted Pull-ups, but the best to use is one which has a pronated grip. In many cases, the movement will use your body weight as resistance. Besides additional weight is done by the use of weight belts. This workout is the best because it utilizes all your back muscles. It is for this reason considered by many as the king of back exercise. It has been proved over the years to be a workout that is better for adding mass to the back.
Reverse Grip Bent Over Rows
This workout is different from the bent-over row that many uses, It is practiced to target the lower back. Due to the closeness of the lats to the insertion point, and being far away from the middle muscle, it cannot do an overall back development. However, if performed in the right way, it can be a great exercise to add variation to any exercise program. People who want to build their lower lats and also add more strength uses this workout. Besides, people who suffer from joints or shoulder injuries use this workout because it is easier for them. Lastly, this workout should be used to separate the lower back and not an overall back development.
Seated Cable Rows
For many bodybuilder's exercise routines, this workout has been proven to an excellent workout for them. It is good at adding the thickness to the lets, trapezoids, and rhomboid muscles. Besides, the nature of the movement and the fact that one practices it while seated, there is no muscle activation of the lower back and hips.
This is one of the most versatile movements that you can do for your back muscle growth. However, it is good to know that you must perform it correctly for better results. It should also be considered as an addition to other back workouts. It has a barbell row that specifically targets the lats, trapezius, erector spine, and the rhomboids. If performed in the right way, then you should be able to feel the muscle between your shoulder and the blades.
This is predominantly shoulder muscle which also hits the trapezius muscles. This workout, however, can be used as an addition to other back exercises to hit extra muscles and also add diversity to your workout. Upright rows are best used in the split program or even providing your trapezius an extra burn at the end of the exercise. It is recommended for one to use a free barbell than using a machine. This is because, by the use of barbells, you stimulate muscle contraction.
This is a workout that should b used in any back workout program for adding muscle. It is among the best movements one can perform. Apart from hitting more muscle than most movements do, it has additional benefits like hitting core muscles. This workout is good for overall back developments, strength, improving stabilization to your trunk. However, like the weighted pull-ups, it has been tested, and there has no substitute or an alternative to show better results than the deadlift. Yet, an excellent workout for mid-late in an exercise, better outcomes are experienced from the deadlift once other muscles have been targeted and warmed up.
Bent-Over Barbell Rows
A good workout should hit your upper back, lats, traps, and rhomboids, this movement, therefore, is a solid workout and therefore should be considered as most of your back workout. It always uses pronated grip and the position that you hold the bar is similar to the deadlift. When using the right technique, one should have a slight bend in the knees, keeping the chest and the head up and using a good posture while lowering the trunk at around thirty degrees. However, the weight should is required to be high enough for you to be able to hit a full range of motion while getting a proper contraction to the targeted muscles.
This is another movement that adds to the list of the old school back workouts. Before the technology and development of the machines, the bodybuilders could lift anything they could their hands on for them to improve muscular gains. T-bar row was one of the most effective utilized movements. This movement is good in hitting your back mainly at the inner lats, rhomboids and mid to lower taps. Besides it also hit the upper back, trapezius, and delts. It is, therefore, one of the most superior back movement for adding back size and width.