Top 5 Back Exercises to Build Muscle Mass

Every athlete and bodybuilder knows that they need to exercise every body part one after the other, in turn. This ensures that your body’s muscles at all places get even development and it is seen everywhere. Whenever lifting some weight you collectively get all body parts’ cooperation and the task is accomplished with flying colours.

For your convenience we have selected these 5 exercises based on factors such as how difficult each movement is, how much muscle each exercise stimulates, and how unique each exercise is compared to others. This compact list helps you to figure out where to place each exercise in your workout.

Barbell Deadlift Importance of this exercise: There is more than meets the eye as it is more than a back exercise and it hits entire posterior chain from your calves to your upper traps. This one is best for overall backside development. The technique employed is very important but once you master it you can lift monster weights that employ maximum muscles, release hormones that build muscles and help you get monstrous.

There are also numerous deadlift progression programs you can follow to help you reach new personal bests. Physiologists love to prescribe the deadlift when programming for strength and conditioning because the exercise hammers your musculature and is one of the best choices to strengthen your bone structure.

Also Read: Beginner's Guide - Strength Training Workouts

Bent-Over Barbell Deadlift Importance of this exercise: The best back movement when compared to the terms of sheer weight you can lift. Some researchers have suggested that hitting bent-over barbell rows will work the larger muscle groups of the upper and lower back equally, making this a great overall back builder. Just like the deadlift, this is the one that requires excellent form but rewards you with a ton of muscle.

Do the bent-over rows toward the start of your back workout for heavy sets in lower rep ranges, about 6-8 or 8-10. The bent-over barbell row has a significantly greater lumbar load than many other back exercises, so it's best done early in your workout in order to save your lower back. If you're wrecked from deadlifts, it may force you to skip this movement.

Wide-Grip Pull-Up Importance of this exercise: It's a good idea of having an overhead pulling movement in your back routine, and the pull-up is one of the best. Wide-grip pull-ups are best for laying emphasis on the upper lats. A close grip allows for a longer motion, but it is possible to load the wide-grip pull-up to a greater degree because of an optimized starting joint position.

If you start early with pull-ups in your workout, you may need to have to add a weighted belt. If your shoulders are healthy, pulling behind the head is okay. Good form is important here. In the starting position, the scapula should be retracted—pull your shoulder blades down and toward each other—prior to initiating the pull.

Standing T-Bar Row Importance of this exercise: We selected this T-bar row over a chest-supported one because you can pile on much weight here, though that typically translates into a bit of cheating through the knees and hips. For some, maintaining a flat back can be challenging, in which case the supported version can be a better choice.

These aren't squats, keeping your legs locked in a bent angle throughout helps a lot. You also typically have a choice of hand positions and some width. A wider grip will put more emphasis on the lats, while a neutral grip will better target the middle back (rhomboids and traps). This exercise is probably one of the easier rows to spot.

Also Read: How to Lose Fat & Build Muscle

Wide-Grip Seated Cable Row Why it's on the list: Just about everyone defaults to this close-grip bar on rows. You'll find using a wide grip on a lateral bar a nice change of pace because it shifts some of the emphasis to the upper lats. Wide rows mimic some back machines, so don't do both in your workout unless you make some other kinds of changes, like grip or target rep range. You can try flipping your grip—and going about shoulder-width apart—which better targets the lower lats as the elbows stay tighter to your sides.

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