Workout machines can be an important part of a workout that is designed to build a big back. However they are not indispensable. You can get a big back with dense slabs of muscles and wide latissimus dorsi muscles or lats by combining body weight exercises and selective free weight exercises.
Anatomy
The largest back muscles are the latissimus dorsi. The lats are attached to the upper part of the humerus or upper arm bone and run down in a fan to the pelvic girdle. The lats provide width to your back and that most desired V-shape. The trapezius muscle runs along the upper section of the spine. It originates at the base of the skull and runs down to the middle of the back. The erector spinae run down the spinal column and support the spine. Other muscles include the teres major and rhomboids.
Body Weight Exercises
Do three to five sets of pullups. The pullup is a compound exercise, which works all the back muscles except the erector spinae. Do six to 12 repetitions. When you are able to do 12 reps in good form, increase the intensity of the exercise and the load on your back muscles. Wear a weighted vest or attach a dumbbell or plate to a body harness or your weightlifting belt.
Free Weights
Do three to five sets for six to 12 reps of heavy barbell bent over rows. Bent over rows target all the back muscle and will help you get a big back. The erector spinae stabilizes the spine during the movement. Bent over rows place a lot of stress on the lower back. Maintain intense focus and proper technique when performing the exercise. Keep your back muscles taut throughout the movement and ensure that your back remains straight.
Barbell Pullovers
Lie on your back on a bench with a barbell or EZ bar on the floor behind your head. Reach over your head and grasp the barbell. Keep your elbows bent throughout the movement and lift the bar over your head to your chest. Inhale deeply and lower the bar back to the starting position without touching the floor. You will feel an intense stretch on the lats as you lower the bar. Do three to five sets of 10 to 12 reps.
Dead Lifts and Different Stimulus
Do three to five sets of deadlifts for six to 10 reps. Deadlifts target the erector spinae. Do a super set of barbell pullovers and pullups to provide a different stimulus to your back to encourage more muscle growth and a big back. A super set is when you do two different exercises back to back without a rest break. For example, do 10 reps of barbell pullovers followed by as many pullups you can do. Do three to five super sets.
References
- Better U Inc: Anatomy of the Back Muscles
- "Encyclopedia of Modern Bodybuilding;" Arnold Schwarzenegger; 1985
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