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6 Best Exercises To Build Massive Back

6 Best Exercises To Build Massive Back

No matter how great you look from the waist up, neglecting the development of your Back will ultimately make your physique appear weird and unbalanced. 

Back training isn’t something that should be saved for “later”, once you accomplish your goal of building a humongous upper body

We get it that you probably find it less appealing than for example, biceps training, but the fact remains that if you’re hoping to build a highly aesthetic and well-defined physique, you need to get as serious about building big Back as you are about building a massive chest

We choose the following 6 exercises based on available studies, the complexity of each movement, the amount of muscle each one activates, and how special each one is relative to others. 

This list will also assist you in determining where each exercise can be placed in your workout.

Try this 6 Exercises To Build Massive Back

 1-Barbell Bent Over Raw

Bent-Over Barbell Row

 In terms of pure weight you can lift, this is the second best back movement. 

Bent-over barbell rows work both the upper and lower back's wider muscle classes, making this a perfect overall back builder. 

This is a technical move that, like the deadlift, necessitates excellent form.

Do bent-over rows for hard sets in lower rep ranges, between 6-8 to 8-10, near the beginning of your back exercise. 

The Smith variant is a good substitute; it keeps you in the vertical plane, but your body must be perfectly aligned with the bar. 

Since the bent-over barbell row puts a larger lumbar strain on your lower back than many other back exercises, it's better performed early in your workout to support your lower back.

2-Wide-Grip Seated Cable Row

Wide-Grip Seated Cable Row

Using a wide grip on a lat bar is a good change of pace because it concentrates more on the upper lats. 

Broad rows are identical to some back machines, but don't mix the two in your routine unless you make some modifications, such as grip or target rep range. 

You might even consider rotating your handle and heading around shoulder-width apart, which would target the lower lats more easily so your elbows will be closer to your arms.

In your workout: Ropes, like robots, are better completed at the end of your session. Pick a weight that requires you to do no more than 12 reps.

3-Standing T-Bar Row

Standing T-Bar Row

This is a great way to lift more weight as opposed to the chest supported version of the same.

 A wide grip will emphasize the laterals whereas a neutral grip will target your middle back. 

Be sure to stretch and contract your muscles in each rep to provide maximum benefit.

How to do it

Position a bad in a way to keep it from moving and add on the appropriate weight
Position a double D row handle at the collar of the rod and grip while slightly keeping knees bent and back straight
Keep arms straight and then pull up to your abdomen while contacting your shoulder blades
Make sure to focus on the squeeze and lower the rod to complete one set


Reverse-Grip Smith Machine Row

Two aspects are implied by reverse-grip movements: The biceps become more important, and the lower portion of the lats becomes the goal as the elbows draw in closer to your sides. 

Since you don't have to think about balancing the Smith engine, you can focus entirely on lifting as much weight as possible.

When you're banging out the hard sets, bend down about 45 degrees, sticking low to the pole, and expect a little help from your hips and knees. 

The Smith machine has a set plane for acceleration, and being able to really manipulate a weight (think four seconds up and four seconds down) can be both novel and humbling.

You don't need more than one reverse-grip exercise in your workout. 

During the hard overhand pulls, do it about halfway into your exercise. 

Don't be afraid to use wrist braces at some point during your back exercise.

5-Barbell Deadlift

Barbell Deadlift

This exercise targets the entire posterior chain, from the calves to the upper traps, and it's the best for overall backside growth. 

For the deadlift, technique is key. 

You will work your way up to lifting monster weights that will attract full strength, unleash muscle-building hormones, and assist in your development.

You should also use one of the various deadlift advancement systems to help you accomplish new personal bests.

On back day, stick to the traditional deadlift; other variants, such as the common sumo-style, maximise the movement of muscles other than the back.

If you're doing a hard workout (sets of less than 6 reps), start with deadlifts to keep your muscles fresh. 

Deadlifts should be done later in your routine if you're using them with repetitions.

6-Wide Pull Up

Wide Pull-Up

Pull-ups with a broad grip are great for targeting the upper lats. 

A tighter grip may make for a longer range of motion, but because of the optimised starting joint position, the wide-grip pull-up may be able to load to a greater degree. 

For most trainers, the greatest obstacle is training to failure in the correct rep range for improvement, which is 8-12 reps.

You will need to use a weighted belt if you do pull-ups early in your workout. 

If you're having problems, you should either use an aided pull-up system or a good spotter, or turn to a wide-grip pull-down, which is a good alternative.

It's important to maintain good form in this situation. 

Prior to beginning the pull, the scapula should be retracted (pull the shoulder blades down and into each other).

In your workout: Since the pull-up range of motion is so broad, many light reps serve as excellent shoulder warm-ups. 

Pull-ups should be pushed to the front of the routine to ensure correct shoulder-joint alignment, since form is so critical.