The secret to getting a huge back is targeting each area with specific weight training exercises. Although the back is often referred to as one muscle group, there are actually several subsections that need to be targeted. The trapezius is in the center, top area of the back. Between the shoulder blades lies the rhomboid, major and minor. The latissimus dorsi starts at the lower middle area and fans out toward the top, giving your back a "V" shape. And finally, you have a grouping of muscles that run vertically down the vertebral column to the sacrum, called the erector spinae. Exercises can be done with free weights and body weight and you will need access to a gym to do them.
Upright Rows
Upright rows work your "traps" and they are done with a barbell. Stand with your feet shoulder width apart while holding the bar in front of your thighs with your hands six to eight inches apart. Steadily lift the bar up to chest height and hold for a second. Slowly lower and repeat for 10 to 12 repetitions. When doing these, make sure to keep your upper arms higher than your forearms.
Wide-Grip Pulldowns
Wide-grip pulldowns work your lats and rhomboids and they are done on a lat pulldown machine. Attach a wide bar to the pulley, sit on the seat and adjust the padded support tightly onto your thighs. After reaching up grabbing the bar with a wide, overhand grip, lean back slightly and pull straight down. Once the bar is right in front of your chest, squeeze your shoulder blades together and hold for a second. Slowly let the bar go back up and repeat for 10 to 12 repetitions.
Barbell Pullovers
Barbell pullovers work your lats and serratus muscles, which are found on the upper sides of your ribcage. You will need a weight bench to execute these. Place your shoulders across the bench with your head hanging over the edge, knees bent and fee flat on the floor. While holding the bar above your chest, bend your elbows slightly and maintain that bend as you lower the bar behind your head and toward the floor in an arcing motion. Steadily lift the bar back up and repeat 10 to 12 times.
Bent-over Rows
Bent-over rows target the rhomboids and middle part of your lats and you can do them with a set of dumbbells. Stand with your feet shoulder-width apart and hold the weights in front of your thighs with your palms facing you. Slowly bend forward until your back is approximately 45 degrees to the ground and let the dumbbells hang straight down. In a controlled motion, lift the weights up to the sides of your stomach and squeeze your shoulder blades together. Slowly lower and repeat for 10 to 12 repetitions.
Good Mornings
Good mornings work your lower erector spinae muscles and they are done with a barbell. Stand with your feet shoulder-width apart while holding the bar across your shoulders with a wide grip. Keeping a slight bend in your knees, bend forward at the waist and lower your body until you feel a strong contraction in your lower back. Steadily rise back up and repeat for 10 to 12 repetitions.
Member Comments