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The most common question that I usually get what are the best back exercises or back workout routine that can help add mass. Really, it is possible to increase the muscle size just by hitting the back, no. What about other things which can create a lot of difference like your proper diet, rest, and proper workout form.
Hands down, no matter what are you eating and taking adequate rest, but if your form is not up to the mark, rather than adding muscle mass you will just hurt yourself. The right combination of all the other things is required to build muscles.
As we all know, that exercises sculpt and define the overall back looks, and of course, it looks pretty much attractive when we wear tight-shirt and flaunts their body on the best. The V look gives us much more satisfaction.
Before we move on to the actual best back exercises topic, we all need to understand the back anatomy so that we can better understand the back structure that makes our back bulk. However, it can be a little difficult to understand if you are a beginner. But this is part and parcel of learning about anatomy.
Anatomy Of Back Muscles
Most of you know that there are 4 muscles involved in the back let’s see what are those-
- Lattissiums Dorsi
- Erector Spinae
The above image is missing erector spiane but the “grey” part of it is erector spinae.
Some more back muscles you can see below-
And only trapezius has 3 muscles called upper and middle and lower trapezius.
What are The Origin, Insertion, And Action
The trapezius muscle is a bigger, broad, flat, and superficial muscle extending from the cervical to thoracic region on the back side of the neck and trunk.
Origin Point- Starts with C-1 to C-7
Insertion Point– lateral third of clavicle, acromion process and spine of scapula
Action- There are 3 muscles as I told you above upper middle, and lower
- Trapezius Upper- Helps elevate the shoulder
- Trapezius Middle- Helps retract the shoulder
- Trapezius Lower- Aids to depress the fibers
2. Lattissimus Dorsi- In fact, this muscle is large and triangularly shaped back muscle that aids you to do things like breathing, pull-ups, and even swimming. This is also called “lats”
Also, lats are superficially located, that means that are clearly visible that are skin removed.
Origin Point- Spinous processes of lower 6 thoracic vertebrae
Insertion Point- Intertubercular groove of humerus
- Shoulder Extension
- Shoulder Medial Rotation
- Shoulder Adduction
3. Rhomboids- There are two muscles involved (major and minor). In fact, Both major and minor act to retract the scapula, pulling it towards the vertebral column. However, rhomboids work collectively with the levator scapulae muscles to just elevate the medial border of the scapula.
Rhomboids Major And Minor Attachment
- Major: Spinous process of T2-T5
- Minor: Spinous process of C7-T1
- Major: This is located between the root of the spine of the scapula and the inferior angle of the scapula
- Minor: Root of the spine of the scapula
Action- Retraction Of Scapula
4. Erector Spiane – This muscle lies on each side of the vertebral column and extends alongside thoracic, lumbar and cervical sections of the spine.
Origin Point- Sacrum, iliac, crest, spinous processes of lumbar vertebrae T11 and T12
Insertion Point- Angles of the ribs, spinous and transverse processes of vertebrae
Action- Back extension.
This was about the anatomy of the back. Now, let’s see 7 back exercises which can give you maximum tension if you perform with proper form. But first, keep in mind these points below.
Points To Be Noted:–
- Before starting out your main workout, do proper warm up to avoid injury for about 5-10 minutes.
- Choose an appropriate weight that allows you to reach muscle failure by given reps below.
- Use wrist straps and belt for rows and deadlifts to make stronger your grip.
- Make sure keep your form tight, and never round your back while performing each and every movement.
- Avoid focusing way too much on isolation and machines exercises, which don’t allow you to build a think, deep and powerful attractive back.
- Focus on compound and isolation movements collectively.
- Don’t focus on high-rep training only, this will hamper your growth of every major muscle group in the body.
- Focus on heavy-lifting and train fast twitch muscle fiber this can help you maximize your growth.
- Take enough rest in between the sets to recover your strength and breathing rate.
- Perform each and every movement with proper contraction, slow, stretch, and breathing technique to avail the optimal benefits.
- Carry a water bottle with you so that you can keep yourself hydrated throughout the workout session.
Deadlift is the great exercise to hit your multiples muscles like hamstrings, Adductor Magnus, Gluteus Maximus, Quadriceps upper, etc. But primary muscle is erector
How To Perform
Simply, stand with feet hip-width apart and slowly bend your back. Make sure your grip should be outside of your knees.
Make sure don’t round your back keep it extend during the perform. Now, keeping a flat back, extend your hips to stand up, and pull the bar up with the body until lock-out, and as your hips drive through and your shoulders move back. Carefully lower the back and again start with the starting position. Do perform 8-10 reps of 3-4 sets.
2. Seated Cable Row
It is best to hit your lattissimus dorsi, middle and lower trapezius, rear deltoids, biceps brachialis, and forearm flexors, etc.
How To Perform
You have to attach the straight or lat-pulldown bar to the seated row machine. Sit on the floor or bench with your feet against the foot plate as you know already. Make sure keep your knees slightly bent and straight back.
Now, keeping your lower back flat, bend forward and hold the bar and row it to your sternum, and retract your shoulder blades together at the end position, slowly extend your arm to feel the stretch before you perform next reps. Do perform 8-10 reps of 4 sets.
3. Lat pull down
This is the most used machine bar, and it is very easy to perform. It targets primarily
How To Perform
Grab the bar just little wider or from outside shoulders. Keep your chest tall, and elbows pointed straight down.
Contract/squeeze your lats or think of pulling from armpits. Now, bring it lower to your chin or just below. A key point, instead of using a straight bar, you can try V-grip too.
4. Incline Dumbbell Row
This can be new for some but at the same time, it is very effective to build a thick back, and it targets two of the most noticeable muscles like latissimus dorsi and trapezius. Also, they target a third vital area, those are your deep anterior spinal muscles and posterior.
How To Perform
Simply, set up an adjustable bench between 30-45 degree incline and lie on it chest down. Now, hold the dumbbells in both hands and lift the dumbbells together and contract your shoulders up, slowly release and repeat the same. Do perform 3-4 sets of 10-12 reps.
5. One Arm Dumbbell Row
This is almost similar above ones, but a single arm makes it little harder and gives you more stretch into the lats.
How To Perform
Simply, stand to the right of your weight bench, and holding the dumbbell in your right hand with your palm facing in. Now, place your left hand and left knee on top of the bench for support, let your arm hang down and a bit forward.
Pull your abdominal in and bend forward from your hips. Make sure your back is naturally arched and roughly parallel to the floor, and your right knee is a little bent.
Now, pull your right arm up as long as your elbow is not pointing to the ceiling, your upper arm is parallel to the floor, and keep in mind your hand comes to the outside of the ribcage.
6. Bent-Over Underhand Barbell Row
This is the second version of the regular bent-over row, the difference is only gripping. In this position, you will hit rhomboids, the small muscles that start with your spine and attach to shoulder blades.
How To Perform
Simply, grab the bar the barbell with a
Now, slowly lower your torso until it is almost to the floor, slightly bend your knee and hips. Pull the bar to your upper abs as you contract your shoulder blades together.
Hold for 1 second pause, then again start with the starting position, don’t jerk your body.
By the way, I’ve already talked about how to do pull-ups. If you are not comfortable with weighted pull-ups it’s ok, you can perform bodyweight pull-ups.
Wear a weighted belt or hold the dumbbell between your feet. Now, simply hang with a pull-up bar with your hands outside shoulder width apart. Try to pull your body weight up until your chin is over the bar. Do 3-4 sets of 10-12 reps.
Finally, friends, this was the complete guide about 7 “back best exercises” that will help you understand in a bit deep.
However, as I always say best thing cannot work until you make it best by adding all other major aspects along with your workout like patience, consistency, proper diet, rest, and continue hard work.
Share your thoughts tell what are your best chest exercises out of these. See you in