Exercises for a Monster Back

Building a strong back is essential. Not only will it improve posture, it will help you dominate in most sports, thereby improving fitness levels. A wide, powerful back is like having a sign on your head saying "don't mess with me", so your overall confidence and how you feel about yourself will improve too. Here are some exercises designed to develop that very thing.

- Overhand Grip Pullups
An essential exercise in building a huge back. Grab a pullup bar with an overhand grip. Pull yourself up until your chest is almost touching the bar, pause and then lower yourself back down slowly. Keep your legs crossed behind you during the exercise for stability.

- Dumbbell Shrugs
Grab a pair of dumbbells and hold them by your sides. Stand with your feel shoulder width apart and keep your back straight. Raise your shoulders to your ears without bending your arms. Pause for 5 seconds, then lower the dumbbells to the starting position slowly.

- One Arm Dumbbell Rows
Bend over slightly so you are standing with a dumbbell in one hand. Hold a bench with the other hand for support. Lower the dumbbell until your arm is straight down, then draw the dumbbell up towards your chest by bending your elbow in a forceful move. Pause for 2 seconds with the dumbbell close to your body, then slowly lower it to the starting position.

- Upright Rows
Grab a pair of dumbbells or a barbell in a wide grip, and stand with you feet slightly apart and your back straight. Pull the barbell or dumbbells straight up until they are directly under your chin, your elbows should be out to the sides. Pause for 5 seconds, then lower the barbell or dumbbells to the starting position.

- Wide Grip Pulldowns
This is a great move for developing a wide back, indeed Sly Stallone used it to the max when making the Rambo movies, so much so he nicknamed it the "Rambo Pulldown". Using an overhand grip, grab a wide bar on a cable pulldown machine. Pull the bar down until it almost touches your upper chest, keep your elbows directly below the bar. Pause and then raise the bar to the starting position as slowly as you can.

- Seated Rows
This is another effective back building exercise. Sit facing the rowing machine, with a straight back and slightly bent knees. Grab the pulley handle and pull the handle towards your body until it touches your abs. Return the pulley handle to the starting position slowly.

Check out our other workout routines that will build muscle in no time:

Exercises for a Big Arms
Exercises for Olympian Legs

Exercises for a Bullet Proof Chest
Exercises for a Rock Solid Core
Exercises for Boulder Shoulders


Diet Reviews said...

Seated Rows are my fave exercise for building a good back.

Diet pills that work said...

Best exercise I have found is to do one armed dumbell rows over a bench. Its hard to get form right at first but you will feel your lats burning when you get it right. I like to go hard and heavy and just try 3 sets of 5-6 reps.