In "The New Encyclopedia of Modern Bodybuilding," Arnold Schwarzenegger explains that a "broad, thick and massive back" is absolutely necessary for a perfect physique. Not only that, but it's essential for lifting heavy weight. You can only squat as much weight as your lower back can support, and powerlifters know that a big bench press requires big lats.
Chin-Up
Chin-ups are so basic they're often overlooked, but Schwarzenegger says that they are the primary exercise for widening your upper back. He explains that while you can use lat pull-downs when you want to go high-rep, they are no replacement for chin-ups. The "Encyclopedia of Bodybuilding" agrees, placing chin-ups in their big seven must-do exercises. Grab a bar and pull your chest to it. Using a wide-grip works the lats, rhomboids and lower traps, while using a narrow grip involves the arms. Perform in sets of eight to 12 reps for best mass results. Use a weight belt to add weight.
Barbell Row
The barbell row is another of the big seven in the "Encyclopedia of Bodybuilding." The book states that, like the chin-up, the barbell row is another exercise that's avoided in favor of machines because it's difficult. By forcing you to work so hard to maintain balance, form and even your breath, barbell rows shock your body into growth and build real, functional strength. Hold a barbell with a palms-back grip. Bend a bit at the knees to maintain your balance and prevent your lower back from rounding. Bend at the waist until your body is nearly parallel to the ground. Look straight ahead. Pull the barbell to your upper stomach. Slowly lower the weight back down. Perform in sets of eight to 12 reps.
T-Bar Row
While Schwarzenegger agrees that the barbell row should be your basic exercise for developing back thickness, he acknowledges that the extra focus on balance and form doesn't allow you to go all out. That's where the t-bar row comes in. Because the t-bar row stabilizes the weight for you, you can row heavier weight, making it the ultimate exercise for building upper-back thickness. To perform a t-bar row, stand over the t-bar. Squat and grab the handles with a palms-back grip. Keep a straight back as you straighten your legs to stand. Pull the weight up to your lower chest and upper stomach. Lower the weight to arm's length. Perform in sets of eight to 12 reps.
Dead Lift
The dead lift ties the entire back together. According to "Strength Training Anatomy," it intensely works the entire back side of your body from your traps down to your hamstrings. If you only performed dead lifts, you'd still develop tall traps, a thick upper back, a strong lower back and big thighs. Squat before a barbell on the ground. Grab it with a palms-back grip. Your hands should be shoulder-width apart, and your knees should press against the insides of your arms. Look straight ahead. Focus on keeping a straight back. Stand with the barbell, pushing through your heels. Slowly follow the same path to set the weight back down. Perform in sets of three to five reps.
References
- "The New Encyclopedia of Modern Bodybuilding"; Arnold Schwarzenegger; 1998
- "Encyclopedia of Bodybuilding"; Robert Kennedy; 2008
- "Strength Training Anatomy Third Edition"; Frederic Delavier; 2010
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