In the sport of bodybuilding today and in any gym around the world today you barely see any good backs anymore. I don’t know what it is. Is it because people think to have a good back you need good genetics. Or is it because the back muscles are not “cool” like the bicep muscles are and as a result less attention is given to the back when one is training it. Overall, if you want a bigger back you came to the right place because with the five exercises I will list below you will put on quality muscle mass on your back in no time. So, without further adieu let’s get started.
Exercise One: Nautilus Pullover’s or Dumbbell Pullover’s
The Nautilus Pullover Machine which was made by Arthur Jones and made famous by Mike Mentzer and Dorian Yates was known as the upper body squat. The beauty of this piece of equipment is that it allows the lats to be worked without any bicep involvement, because usually the biceps are the weak link in the chain in any back exercise. Meaning that the biceps will tire out faster than the back itself. If you do not have access to the Nautilus Pullover Machine then I recommend to you to do dumbbell pullover’s instead however though it’s not the same thing as the Nautilus Pullover’s listed above.
Exercise Two: Close Grip Lat Pull Downs
Far to many times I see people in the gym doing wide grip lat pull-downs instead of close grip lat pull downs. Wide grip lat pull downs lower the range of motion of your lats which means your not going to put any quality muscle mass on your back. Not to mention the biceps will burn out faster than the back too. While close grip lat pull downs increases the range of motion of your lats while putting your biceps in a mechanically stronger position which means that you will lift more and put on quality muscle mass on your back.
Exercise Three: Barbell Rows:
Barbell Rows are the number one mass builder for the back. Practically every muscle group in the back gets worked out on. You can do your barbell rows in any way that you like. I, however prefer to do mine at a seventy-five degree angle and I use a underhand grip because I feel my lats get more work that way.
Exercise Four: Dead-lifts:
Just like the barbell rows above dead-lifts will work on every muscle fiber in your back. This will help you put on quality muscle mass on your back as well as help you get stronger. It doesn’t matter which way you do your dead-lifts all dead-lifts work out the back the same way.