subject: Back Workouts - Get Big with the best Back Workouts! [print this page] Back Workouts - Get Big with the best Back Workouts!
Everyone knows how important it is to train the big muscle groups like legs and chest, but even some advanced trainees neglect their backs. Don't make this mistake! A big back is the key to giving your physique that big, powerful look. Here is one of the best back workouts you can do to accomplish your goals!
1. Deadlifts
Pull-ups and rows are essential to building a big back, but you will never reach your full potential without building some serious strength in the deadlift. For most people, it is the exercise which allows them to use the most weight (even more than the squat!), and it will work every muscle in your body. Though will certainly feel your quads, hamstrings, and lower back working when you deadlift heavy, you lats and traps will gets tons of stimulation, as well.
To perform the deadlift properly, take an over-under grip on the bar at about shoulder width, a narrow foot placement, arch your lower back, keep your upper back neutral, and rip the weight off the floor as fast as you can! The whole deadlift should be one, fluid movement once you get good at it. Don't skimp on the weight, either. Once you are warmed up, work your way up to one or two heavy sets of 4-6 reps to failure. Use a belt and wrist straps if you need to, but don't rely on them too much.
2. Pull-ups
Pull-ups are an essential part of good back workouts, and they will help you achieve that super-wide look in your lats. Everyone likes to do them differently, so pick your favorite variation (wide, narrow, underhand, parallel grip, etc.) and go. Once you are strong enough, try adding weight to your bodyweight with a chain belt. Do 2-3 sets of 8-10 reps and go as heavy as possible!
3. Free weight rows
In addition to deadlifts, rows are important in giving your back and traps that full, thick look. Improving your strength on rows also helps keep your body balanced from all the pressing movements you are probably doing. It seems everyone has a favorite type of free weight row barbell rows, dumbbell rows, or t-bar rows. Pick your favorite or the one which you have the easiest access to at your gym and work up to 2-3 heavy sets of 6-8 reps. You might also want to drop the weight a bit afterwards and do one or two sets of 15-20 reps to really flush more blood into your muscles.
4. Pull-downs
If you have done the first three of these exercises, your back should be on fire and too tired to pull any more heavy, free weights. However, you can keep going in your workout by switching to cable movements. Head on over to a pull-down station and pick any attachment you like, so long as it makes your grip different from the one you chose for pull-ups. Do 2-3 sets of 12-15 reps and focus on keeping good form and getting a good contraction in your lats. This is an essential part of good back workouts.
5. Cable Rows
To finish off your back workouts, do some seated cable rows. You can pick any grip attachment you like, but I've always preferred the close-grip, parallel, "double D" handle that every gym has. Do one or two sets of 15-20 reps, and try to avoid using straps here. You can use straps any time you need in your back workouts, but it's best to try and rely on your own grip strength as much as possible so you can build big forearms, as well.
