A wide, thick and well defined back are an essential component of a great physique. One group of muscles, commonly referred as lats, is mainly responsible for that thick, solid and aesthetic look of your back. Other muscles that contribute to muscular back are Trapezius, Rhomboids and Erector Spinae. These muscles allow us to stand and lift the weight, are involved in respiratory functions and give support to the spine.
This workout plan is designed to focus on developing mentioned back muscles; exercises will help you build width and strength at the same time and will stimulate weaker regions of the back. As you will notice, each exercise is done with different repetition scheme in order to stimulate your muscles in an unfamiliar way so they grow constantly.
The Deadlift is a fantastic way to build lower back strength quickly. Correct Deadlift position starts with the weights on the floor. Pull the bar up to your mid-thighs locking hips and knees. Many people tend to break the lockout with their knees which is incorrect. The correct way is to break it with the hips. Maintain core tightness and don’t release the tension in your abs. Slowly put the weights on the floor while moving your hips back and bending your legs. Rest and do 3 sets of 4-6 reps.
- LAT PULLDOWN
This is a basic exercise designed to strengthen the upper back and the lat muscle. It enables you to control the amount of weight you pull up. Grasp the handle, depress shoulder blade and flex the elbow while extending the shoulder. Pull the handle towards you, aligning elbows with the torso. After that, return to the start position. Do 5 sets of 12 reps.
- PULL UPS
Pull up is core exercise for building back muscles. It can’t be completely replaced by another exercise and is equally used by beginners and professionals. This exercise must be done properly, otherwise, all the pressure will be on the biceps and back muscles won’t be affected. Starting position is hand on the bar, shoulder-wide apart, using an overhand grip. The first move must come from the elbow, not hands. Pull the bar to a chin level, keeping shoulder blades together and body tight. Then, lower yourself slowly. Do 4 sets to failure.
- BARBELL ROW
Barbell row is an assistance exercise specifically designed to improve the performance of other weight lifting exercises while building strong and muscular back, arms and shoulders. Start with the bar on the floor. Grab the bar with palms facing down while bending over. Keep your torso in a horizontal position and pull the bar against your lower chest. Keep your lower back in the neutral position. Do 5 sets of 15 reps.
The main disadvantage of back exercise is that they request additional equipment and are mostly done in the gym. Also, you must be very careful about how much weight you use, because too much weight leads to injuries and bad form. If you suffer from shoulder or back problems, consult with the professionals. But if done properly and with the right diet, results will be visible soon.