The Ultimate Back Workout: The Best Back Exercises for a Thick, Wide Back.

The Ultimate Back Workout: The Best Back Exercises for a Thick, Wide Back.

         If you want a wide, thick, and strong back, then you want to do these exercises and workouts…

       

1 – Wide grip lat pulldown [front and behind the neck]

           2 – Chin-up

           3 – Seated cable rows

           4 – Single-arm dumbbell row

           5 – Bent over barbell row

           6 – Barbell deadlift

1-   Wide grip lat pull down[front and behind the neck]

Front- Sit on a bench facing an adjustable cable machine with a lat pulldown bar positioned on a high setting. With your back straight, grab the bar with an overhand grip, your arms fully extended and your hands about twice shoulder-width apart.

Pull your shoulder blades down and back, bringing the bar to your chest. Pause and then return to the starting position.

          Behind the neck- you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso and head forward. Think of an imaginary line from the center of the bar down to the back of your neck. This is your starting position.

As you breathe out, bring the bar down until it touches the back of your neck by drawing the shoulders and the upper arms down and back.

After a second on the contracted position squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched. Inhale during this portion of the movement.

Repeat this motion for the prescribed amount of repetitions.

2 – Chin up: The chin-up (also known as a chin or chin up) is a strength training exercise. Chin-ups can help improve grip strength, posture, and appearance, while also helping to strengthen muscles that stabilize the spine.  Chin-ups and pull-ups can and should be integrated into the overall needs and goals of your fitness routine. ... If your goal is to increase endurance, then they can be done on a daily basis. If your goal is to increase strength, size and/or power, then at least a day of rest between exercise sessions is required.

3-seated Cable Rows - Seated Cable rows is a pulling exercise that works the back muscles in general. The seated cable row is a key muscle builder and strength developer for your back. However, good technique is important if you are to achieve optimum results safely. Keep in mind that this is a deceptively complex exercise, with stiff penalties for poor execution.

4- Single arm dumbbell row – Single-arm dumbbell row is a very efficient exercise for back muscles. Put your left leg on the bench and grab the far side with your left hand, then just bend over that’s why your body is parallel with the ground. Reach down and pick up the dumbbell with your right hand and hold it with your arm extend keeping your back straight.

5- Bent over Barbell row –The bent-over barbell row works for many muscles groups. The main muscles group target is back.

            Technique- First of all you have your barbell loaded as much as you can, then stand with your feet shoulder-width apart. Bend your knees forward from the waist. Your knees should be bend but your stays straight, Grab the bar with your hands, just wider than shoulder-width apart and let it hang with your arms straight.

Pull the bar and squeeze your shoulders together to row the weight up until it touches your sternum, then slowly lower it back down again. There is just one rep. Shoot for three sets of 8 to 12 reps.

 Pulling the weight higher to your chest works your upper-back muscles while pulling the weight closer to your waist works your mid-back muscles.