Tag Archives: back

Build a Bigger Back

Do you feel like you’re blowing your back out by trying to blow it up? Here’s how to build a bigger back

Your back is made up of several muscle groups, big and small, that contribute to the overall size, aesthetics, and performance of your back. In fact, powerlifters often cite back strength as more critically important than arm strength when it comes to their bench press. When it comes to back workouts here’s what you want to do:

1. Keep the basics

Pull-ups, chin-ups (yes there’s a difference), deadlifts, and rows are too important to neglect if you’re trying to build a bigger back. The back fly machine is not going to give you the results you want, but it is useful for supplementing back exercises.

2. Target every muscle

Your back consists of your lats, traps, teres minor, teres major, infraspinatus, rhomboids, posterior delts, serratus, and more. Pull-ups alone won’t isolate all of these muscles and place enough stress on them individually to make them really show.

3. Mix in a variety of angles

A simple turn of the wrist can be the difference between isolating your rear delts and recruiting several larger back muscles for an exercise. For example, you can hold a dumbbell in a neutral, supinated, or pronated position for a dumbbell row and completely change the feeling of the exercises.

Here’s a back workout to try:
*Each exercise pair reflects a superset.

Deadlift: 4 sets x 12 reps
Barbell Row (Palms facing up): 4 sets x 10 reps + a rest pause set

Lat Pulldown: 3 sets x 10, 8, 8 reps + drop set

Bent Over DB Fly: 4 sets x 15 reps
Weighted Pull-Ups: 4 sets x 8 reps

Straight Arm Rope Pulldown: 5 sets x 10 reps
Barbell Shrugs: 5 sets x 20, 15, 15, 10, 8 reps

Trigger Point Roll for recovery: 5-10 minutes.

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