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Top 6 Exercises for Increasing Back Muscles

If you are one of those people who only like to work out your “Show Muscles” (chest, arms, abs and some shoulders) then move on, but if you are looking to have a thick, dense and well balanced upper body then stick around. I am going to discuss how to turn your Baby Back into Wide Thick Wings of Muscle.

The torso is the focal core of the body. Not only does it house the most vital organs of our body but it also provides the bulk of the support and strength we need to function through the day, no matter how small the movement. If you continue to work your back, you can guarantee that you’ll have balanced and strong muscles to support you. With stronger back muscles with these top 6 exercises

Bent Over Rows 


I’ve targeted this exercise before for other muscle groups but it needs to be noted that it is likely the most appropriate workout for pushing the mass of the upper body. Each of the primary muscle groups of the back will be utilized in the bent over row provided you utilize proper form with a weighted barbell.

To start, stand with your feet shoulder width apart. Bend your knees slightly and keep your head up. Bend so that you are almost but not quite parallel to the floor. Let the weight hand straight down directly below your chest. Your palms should be facing toward you as you lift the weight. Use your back muscles to draw the weight up to touch your chest while keeping your elbows tucked in close to your body. Lower the weight under control and repeat.

pull ups

When you see someone walking around the gym with a big back, you can guarantee they can jump up and kill 15-20 pull-ups without even breaking a sweat. See the connection? Pull-ups and chin-ups are two of the best mass builders for the back. Targeting the lats, shoulders, biceps and grip, these exercises have so many different varieties, you’ll never get bored.

Barbell Deadlift 

Why it's on the list: This is technically more than a back exercise—it hits the entire posterior chain from your calves to your upper traps—but it's the absolute best for overall backside development. Technique is uber-important with the deadlift, but once you nail it, you can progress to lifting monster weights that will recruit maximum muscle, release muscle-building hormones, and help you get big.

There are also numerous deadlift progression programs you can follow to help you reach new personal bests. Physiologists love to prescribe the deadlift when programming for strength and conditioning because the exercise hammers your musculature and is one of the best choices to strengthen your bone structure.

single Arm Dumbbell Row 

This exercise provides a much fuller contraction over a greater range of motion as compared to barbell rows. This is also an ideal way to isolate and focus on each side of your back, resting one as your motor through working the other.

Use a bench to kneel, supporting yourself with your free hand on the bench. Move so that your torso is parallel to the floor. Let the dumbbell hang with your arm extended. Draw the weight to touch your chest, palms facing your body while keeping your elbows tucked firmly in. Release the weight and extend your arm under control. Your body angle, grip and weight will change the degree and difficulty of this top back exercise.

 lat pulldowns 

While you can't beat the chinup as a back exercise, the lat pulldown is also great for increasing muscle. In fact, bodybuilders swear by it. Get the most out of the move by performing the exercise at a slow, controlled tempo. You should "feel" your lats working each rep. Do 8 to 12 reps like this, making sure your upper body remains in nearly the same position from start to finish.

DO THIS: Sit down at a lat pulldown station and grab the bar with an overhand grip that's just beyond shoulder width. Without moving your torso, pull your shoulders back and down, and bring the bar down to your chest. Pause, then slowly return to the starting position.

towel cable row 


Hook a towel to a cable pulley and stand in front of it. Set up to do a row, holding an end of the towel in each hand. Squeeze your shoulder blades together and row the towel to your rib cage.