Bodybuilding and muscle gaining are all about consistency, but even if you are consistent and committed to your mass-building goals if you don’t know the right exercises to target the muscle area, there are chances that you might not get the results you want.
As far as the muscle-building at the back of your body is concerned, you not only need the right exercises for effectiveness but also for your own safety. The back is the most important part of your body, as far as the physicality of your body is concerned.
There are different combinations of exercises that you can add to your workout routine to target the muscles at the back. A back workout is one of the most significant workouts because the back muscles play a major role in your posture. When you have a muscular back, your whole body looks well established, fit, and aesthetically pleasing.
Picture from pinterest
Studying your workout is important
Everyone has a different body, yet different requirements. Before getting into it, you need to know your body requirements. It is good to know your body type and discuss with your trainer or a professional about what exercises would be best suited regarding your body type.
There are several areas in the back muscles that need proper attention, the trapezius, teres major/minor, rhomboids, latissimus dorsi, and the spinal erectors are the areas you may need to focus on.
It’s highly recommended to consult a professional trainer before starting your journey to a massive back.
Exercises you may add to your back workout
Wide grip Pull-up:
The wide grip pull-up is one of the most effective exercises to strengthen your back, lat muscles and shoulders too. The movement in the exercises is that you hold a horizontal rod, or a machine for pull-ups, and pull yourself up. The exercise targets latissimus dorsi on your back. If you are unable to perform this at the beginning, you can start with the lats pull-down exercise using a machine and try to do as many reps as you can with the pull ups. Once your body is ready, you will be able to perform this exercise with ease.
Picture from Mike Reinold
Close grip Pull-Down:
Close grip pull-down is another exercise that is essential for your massive back building regime. The movement in this exercise is that you pull down a bar, attached to the machine, in the opposite direction of the weight.
Bent-over Barbell Deadlift:
A Bent-over deadlift is excellent for increasing your core strength, increasing stability and as mentioned before, improving your posture. The deadlift is good if you want to target your lower back muscles and the core. The movement in the exercise is you bend down at a specific angle and pull the weight on the ends of a rod, bending your arms. A Bent-over deadlift is the most important workout for a massive back workout. It brings width to your body. However, keep in mind that you need to have the right form with this one otherwise there are high chances of lower spine injury which is really bad for your physique.
Picture from Breaking Muscles
Standing T-Bar row:
T-Bar row is another exercise you can add to your back workout. Standing T-bar row is beneficial if you want to target your latissimus dorsi, teres major, trapezius, and erector spinae. The movement of the exercise is that you bend and pull up a rod with weight plates on it. It may sound like a deadlift but in T-bar row, you get on the rod like a motorbike, and one side of the rod is supported by the wall. There is a picture attached for your better understanding.
Furthermore, you can exercise that complements your body requirements, after consulting a professional trainer.
Your attitude is everything
The most important tip to successfully carry out a muscle-building back workout is that you are in control of your own mind. You have to enjoy the process and be patient about the progress. Be motivated and pumped about your workout that will bring the much-needed energy to your workout and eventually, you will start to feel your muscles.