Aside from legs, your back is arguably one of the muscle groups that people tend to work the least on, and for no good reason. Sculpting your back comes with a plethora of benefits.
- You'll rev your metabolism because your posterior chain contains big muscle groups. The more muscles you train, the more calories you burn.
- You'll bench press more weight as the muscles in your upper- and mid-back help stabilize your shoulder joints. The stronger and more stable your shoulders, the more you can lift in every upper-body exercise.
- Ladies love men with V-shaped torsos. Studies have shown that women are most drawn to men whose shoulders measure 1.6 times the size of their waist. The only way to chisel a ripped torso that's wide on top and narrow at the bottom is to do back exercises.
Build a sculpted back that's wide, ripped and strong with these five fundamental moves.
BARBELL BACK ROWS
Photo credit: workouttrends
This is the key move to thicken up your back while growing your muscle and strength levels. Load a barbell at mid-shin height, and stand with your legs shoulder-width apart. Pull the bar up to your ribcage and hold it there for a second before lowering the weight back to the rack. Repeat for desired number of sets.
LAT PULL DOWNS
Photo credit: mystrengthtraining
Get your lats looking like hulking wings with the lat pulldown. Keep your chest up and and your hands clasping the bar in an undergrip, shoulder-width apart. Pull the bar down about two inches below your chin, ensuring that your elbows are kept locked to your sides. Return to starting position and repeat.
BENT-LEGGED GOOD MORNINGS
Photo credit: coachingmag
Targeting your posterior chain, the bent-legged good mornings are a great exercise to build stability and strength in your lower-back region. Start by placing a barbell on the back of your shoulders and gripping the sides. Keep your back straight, and bend your hips to lower your torso until your upper body is parallel to the floor. Bend your knees during the descent, and keep your torso raised. Repeat.
SEATED CABLE ROWS
Photo credit: weightliftingexercises4you
This is a compound move that focuses on strengthening your lower back. Get on a low pulley machine and position your hands in a natural grip. Lean over with your back straight and pull back with your chest sticking out, slowly arching your back. Keep your elbows by your side and squeeze your back muscles. Return to starting position and repeat.
Photo credit: mensfitness
What's building your back without smashing some deadlifts? This is a move that adds bulk and mass to your back as long as you maintain the right form. Stand with your legs shoulder width apart, and bend down with your knees to grip the barbell. The inner part of your forearms should touch your thighs, and the shins should be against the bar. Fix your spine in a neutral position with your hips lowered. Your shoulders should be positioned over the bar. When you lift, power with your legs into an upright position. Lock the movement when you're fully upright, using upper body strength. Lower the bar in a controlled manner, and repeat.
Sculpting your back means building lean muscle and achieving definition. It is important to supplement your workouts with Protein to help in lean muscle building and recovery so you can smash your next workout at full intensity. BCAAs also help with muscle building and recovery, and there's nothing like Fat Burners to help trim your waist and reduce fat to uncover your muscles beneath.
Recommended Articles For You
BCAAs do wonders for your personal performance, and many pro-athletes and bodybuilders swear by it.
When you want to get big without splurging on equipment or a gym membership.
Here are some key things you need to know about integrating carbs into your post-workout meal, as well as the best carbs to consume.
- October 04, 2016
- Beatrice Bowers