If you’re looking to build a bigger back, you will require patience, determination, and volume. Lots of volume. The back can take a lot of volume so it will take a number of sets, repetitions, and arsonal of exercises in your pocket to achieve a chiseled and broader back. Luckily there are a number of exercises that can be performed to build your back.
Conventional Deadlift:
The deadlift is a one stop shop for building your lats and spinal erectors allowing you to lift some heavy weights. Performing the deadlift with heavy weight for multiple sets will have your back building stronger in no time. To build your back we recommend performing 4 to 5 sets between 5-8 repetitions. Just as important is rest time. Take about 2-3 minutes in between sets to catch your breath, to get ready to tackle your next set. If you don’t you may struggle going up in weight and building a bigger back.
Pullups
Pullups will be your biggest friend in achieving that toned, wide and strong back. Pullups will help increase your grip strength, arms and shoulder strength, and the rest of your back strength. Being able to perform the pullup will help improve the rest of the exercises in the article to build your back. However, they also might be your biggest enemy as they are no walk in the park. If you can not perform a pullup don’t skip them. Build your strength by incorporating bands to help work your way up to performing the pullup. Don’t shy away from them!
Machines for Building your Back
I know this isn’t a specific exercise but machines are a great way to build your back. Using machines such as the Lat Pulldown, Seated Row, and Reverse Fly are great ways to target muscles in the back that may be difficult to hit. When using the machines incorporate different weights, sets, and repetitions to exhaust the muscles in the back. This will help increase definition of the back muscles ultimately achieving the back you desire.
Just remember, building a broader, stronger back is all about volume. The back is a power house so perform multiple exercises for multiple sets to achieve the back that you desire!
Written by GUADS staff member Patrick with contributions from www.bodybuilding.com
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