Exercise Routine: Back

     Hey guys!

     It's time for our last exercise routine. It is my favorite -- back. I have 5 exercises for you guys with variations for developing both a wide and thick back.

     One aspect of back exercises that I want to emphasize is that you need to make sure to really contract your muscles. Especially with rows, the more you contract the thicker your back will become.

     With that said, let's get to it.


Barbell Row: This is a great exercise for developing thickness and strength in your upper back. It works the upper trapezius and latissimus dorsi, the 2 biggest muscles of the back, as well as many of the smaller muscles that create a fully developed back.

1. Begin by grabbing the barbell at shoulder width with an overhand grip.
2. Keep your torso parallel with the floor, arms hanging down, and bring your arms up as you squeeze your shoulder blades together until the dumbbell touches your chest.
3. Squeeze at the top and slowly lower the weight back down.

Starting Position

Ending Position

    
     I want to emphasize that squeeze at the top. It is very important that you feel that contraction for the best possible results. One variation of this exercise involves using an underhand grip, which places more emphasis on the biceps.


Dumbbell Row: The dumbbell row basically does the same job as the barbell row, but also offers better range-of-motion. The barbell row will be a better mass builder since you can use more weight during the exercise, but dumbbell rows offer a more developed look with that increased range-of-motion.

1. Begin with one leg with your knee resting on a flat bench. On that same side, grab the end of the bench in front of you. Bring the other leg forward, keeping it slightly bent. Make sure not to round your back. Hold the dumbbell with the hand on the same side as the forward leg.
2. Bring the dumbbell up by squeezing your shoulder blade until the dumbbell touches you chest.
3. Squeeze at the top and slowly lower the weight back down.

Starting Positon

Ending Position

     






    
     When you perform any row, think of the movement more as you squeezing your shoulder blades together more than you using your arm to bring the weight up. This will put more tension on your back instead of your arms to promote optimal growth. A variation of this exercise that you could perform involves your bringing the dumbbell out more to the side which puts more stress on your posterior (rear) deltoids.


T-Bar Row:  This is a great exercise for developing thickness in the middle of the back, notably the associated portions of the trapezius and latissimus dorsi. For demonstration purposes, I will describe this exercise using a dumbbell since not every gym offers a T-bar row machine.

1. Begin with your legs a little wider than shoulder width. Position the dumbbell in between your legs. Bend over, grab the dumbbell with both hands, and keep your back straight, above parallel with the floor.
2. Bring your arms up as you squeeze your shoulder blades together until the dumbbell touches your abdomen.
3. Squeeze at the top and slowly lower the weight back down.

Starting Position

Ending Position

     








    
     The range-of-motion for this exercise is not as great when using a dumbbell, but work with what you have. You may not be able to get the best back development, but that is no excuse for no development at all.


Pull-up: The pull-up is a great exercise for developing the width of the back. There is no substitute for this exercise. Beginners may struggle with this exercise, so I recommend placing a bench or similar piece of equipment under the bar to shorten the range-of-motion, thereby making the exercise easier.

1. Begin by grabbing the bar with a shoulder-width overhand grip. Hang from the bar and bring your legs up slightly to activate your core to prevent swinging.
2. Pull yourself straight up, squeeze at the top, and slowly lower yourself back down.

You cannot tell in this photo, but my legs are raised

     There are so many variations of this exercise you can perform simply by switching to a underhand grip or adjusting the position of your hands. The more narrow the grip, the more you engage the lower latissimus dorsi, and an underhand grip will place more emphasis the biceps.










Barbell Shrug: The last exercise is the barbell shrug. Now, some people group traps and shoulders together, and that is not a bad idea. You use your trapezius during many shoulder exercises. On the other hand, you also use your trapezius during many back exercises.

     It is up to you when you perform exercises for your trapezius, but since this is a major back muscle, I will group it with back. This is a great exercise for developing the upper portion of the trapezius that makes your neck look bigger.

1. Begin by grabbing the barbell at shoulder-width. Keep your back and head straight. Do not look down during the exercise as this will tilt your head downward, forcing your spine to curve.
2. With arms straight, shrug upward as high as you can and hold that contraction for a second before slowly lowering the weight back down.

     Two great variations of this exercise are (1) using dumbbells from the side, and (2) grabbing the barbell behind your back. Both of these variations work different muscle fibers and can help generate extra height for the trapezius.

     So that's it for this exercise routine. Be sure to check in next month for a brand new topic. If you have any questions leave a comment below, and expect much more great information in the future.

     Get Stronger!
          -Nas