Every man dreams about a broad back as it looks awesome and masculine helping you with everyday tasks and that’s why we decided to create this best back exercises article! If you dream about the masculine V-shape, you better start growing bigger back muscles. With the help of the best back exercises we will provide here, you can make sure you’re well on your way to achieving those back muscles you’ve always dreamed of.
So, here we are going to share the best back exercises according to a number of different factors such as:
- Total muscle stimulation and intensity
- Availability of machines and equipment in the gyms
- Ease to learn and perform
- As well as the likelihood of seasoned lifters to included in their program
So, are you ready for big back muscles? Of course, you are! Here are some of the best back exercises around for you to try:
The classic pull up
The classic pull up is an overhead pulling movement that is easily considered one of the best back exercises you can implement into your routine. There are a lot of different variations that will work different back muscles as they provide greater stretch for different back muscles. You could go for different grip variations, assisted versions, or weighted versions depending on various factors such as level of experience, goals, and so on.
Bent over row
The bent over row is one of the most popular back exercises out there because it is extremely helpful. It is a well-rounded back exercise, being the key movement for building the upper back, lower back, lots, traps, and spinal erectors. In short, your entire back muscles. Then again, there are various variations of bent over rows that you could try during your back sessions. Lots of lifters usually start their back workouts with it in lower rep ranges such as 6 to 10 reps, and heavier weights.
Deadlift
Deadlift is one of the most popular overall exercises out there and that’s because it is perhaps the one that works the most muscles in your body all at once. But it mainly focuses on your legs and back muscles. That’s why it is one of the best back exercises out there. It will work your entire posterior chain, calves, upper traps, butt and even arms. You need to nail the firm first and once you do, you can go for some heavyweights that will bring “heavy” results. There are also different deadlift variations that you could add to your workouts depending on various factors. It is usually a movement that many lifters start their workouts with, doing fewer reps with heavier weights while they are still fresh.
Seated row
One of the greatest advantages of the classic seated row is that it maintains constant tension throughout every inch of the movement, unlike many other free-weight variations. Many people prefer to do it toward the end of their workout, and usually in a higher rep range such as 10 to 15 reps or so. It also has different variations considering there are a lot of handle grips available at most gyms, that will help work different back muscles. You can add variations to add muscle variations growth.
T-bar row
The T-bar row seems similar to the bent over row back exercise. Yet, it is different in terms of the fact that you can stack on more weight particularly due to the T-bar. There are also different variations that you can add to your back exercises including different hand positions and width for different results.
Lat pull-down
When thinking about lat pull-down, we’re mostly thinking about a wide-grip bar. Well, indeed, it is highly effective, but it is not the only one that you should go for. For example, a close neutral grip will activate the lats similarly to a regular grip. Different grips will allow for a different range of motion. Going for a longer range of motion will increase time under tension for the lats, growing those awesome back muscles. As you perform this exercise, you should keep the tempo slow and controlled, squeezing hard at the bottom of each rep while you’re allowing a good stretch at the top of the move.
Single-arm Smith machine row
Now that’s something you may not see really often in the gym, but that’s one of the reasons why you don’t see many guys with huge back muscles. Many guys even dismiss the idea of a Smith machine altogether, and that’s an even bigger mistake. Lots believe that a Smith machine “steals” your gains because you don’t actually lift the weight you place on it. Even if you don’t, you can still go for some super heavy weights with perfect stability, making it perfect for huge back muscle gains. It’s like a dumbbell row and a machine row mixed together, providing the benefits of both.
Single-arm dumbbell row
The single arm dumbbell row is an absolute classic when talking about the best back exercises. It is the one that you can see everyone doing during their back workouts, and it is easy to understand why. You can move a lot of weight, especially if you use straps. And it is free weight, allowing you to enhance stability and control, working even more muscles. It also allows for a huge range of motion when you train each part separately – unilaterally. Moreover, you can also support your lower back by placing one hand on the working bench. Many people do this exercise in the middle or end of their workout in reps of 8 to 12 reps or sometimes even higher.
Dumbbell pull-over
This is a single-joint move that will help you target and really work your lats. That’s especially true if you have a strategic approach when it comes to variations. I would recommend you perform this move on a decline as you are putting your lats under tension for a longer range of motion than when using a flat bench. As with most other best back exercises out there, you can opt for different dumbbell pull-over variations that will help grow your back.
Chest-supported row
The chest supported row is perfect for those who suffer from lower back pains or want to avoid them. That’s because unlike the T-bar rows or bent over rows, the chest-supported row will not stress your lower back at all. That’s why it allows you to go heavy even if you have lower back issues. You will need to keep a good form, and the bench will help enforce a strict technique. You can opt for different variations too.
Best Back Workouts
When you are working your back muscles, perfect form is extremely important. You should pay attention to your form and technique. If you’re a beginner, I strongly recommend talking with a personal trainer about this. That’s especially true if you want to go heavy. On the other hand, you need to go heavy to grow muscle so you better pay attention to how you combine these best back exercises, and how you perform each and every one of them. Also, pay attention to the amount of sets and reps. The order in which you do them will also play an important role too. Remember that you would need to target the back from all angles, adding different variations. That’s why I recommend both free weights and machines, as well as high rep and lower rep ranges.
In the end, if you really want to get big, you should go for these best back exercises, but you also need to pay attention to your diet and overall lifestyle. When you do all of this, you can also get some support that will help your goal of achieving a huge back. SARMS.to is here to help you out. Our 100% real and highest quality steroid alternatives will help you pack on muscle, get leaner, and recover faster without those nasty steroid side effects. You can achieve your goals of getting big back muscles much faster, safer, and more efficiently. We also offer the cheapest prices for all SARMs on the market!
