Developing your back with a solid back muscle workout week in and week out will help you to achieve a thick and powerful upper body. Your back muscles contribute to roughly 70% of your total muscle mass in your upper body.

T-Bar rows

Check out any back training video for any great bodybuilder and you’ll notice that their weapon of choice for adding back thickness is the T-bar row It is far superior to any other exercises in terms of activating your mid-lower traps, rhomboids, and inner lats. It also hits the rear delts, and although it won’t do as much as the number one exercise in terms of adding width; nothing compares in terms of adding thickness.

 

Deadlifts

The benefits of performing heavy deadlifts are simply outstanding, both for your back muscles and your overall muscle gains. They work your body from head to toe and will help increase muscle mass all over your body.

You can’t replace deadlifts with any other exercise, they are an absolute must in any decent back workout routine.  Deadlifts are still one of the top exercises for increasing strenght and trunk stabilization which will aid you in your efforts for every other lift.

 

Seated cable row 

Seated cable rows are a traditional upper-back exercise. Adding a pause for three seconds when the bar gets to your torso, however, can increase your gains. The pause keeps your scapular retractors working longer. Strengthening these muscles is important because a weakness can lead to unstable shoulders—and that limits your strength and muscle gains in nearly every upper-body exercise, including the bench press and arm curl.
When you start this movement, pull your shoulders down and back. Otherwise, you’ll keep your shoulders elevated, which stresses the shoulder joint. Over time, this can cause your joint to become unstable, which often leads to injury.

Pull-Ups

One of the oldest and undisputed kings of the back exercises is the pull up. There are many variations to this exercise but the proper form that makes it king is with a pronated grip using your own body weight with added weight if possible. Not only does it activate the belly of your latissimus like no other, but it will activate every muscle in your back except for your trunk when it’s heavy enough. The pull-up is king of all back exercises.

Bent Over Barbell Row

The bent over barbell row is one of the primary back exercises for building mass in the middle and lower lats. There are multiple grip and body positions that can vary exactly what part of the muscle the exercise works. A wide grip will work the outer part of the lat muscle, while a close grip will work the inner part of the lat. Do not go closer than shoulder-width with the grip on this exercise. An underhand grip will work the forearms and will also work the lower part of the lat more. This exercise should not be used for those with low back problems. The weight needed to make it an effective exercise would likely put too much pressure on the low back. Instead of this exercise, those with low back problems should use a seated row machine with a chest pad

Hyperextensions

The hyperextension works to build strength in the lower back. It is one of the good back exercises for those who are just beginning to train the low back or who have suffered a low back injury in the past. When performing this exercise, it is important to know the limits of your flexibility. Once you are comfortable with the range of motion, weight can be added to the exercise by holding a dumbbell across your chest. Not a lot of weight is required to make the this exercise an effective one. This exercise should be performed in a controlled manner. Jerking or “exploding” upward could lead to injury

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