A wide, tapered back, thick with muscle, is as much a sign of virility as a massive chest. Not only does it speak of power and strength, but a wide back can also make your chest look larger. The best way to build a wide back, according to bodybuilder Stuart McRoberts in his book "Beyond Brawn," is through the use of free weights. It is a relatively simple process, although it does require dedication and hard work. Stick to a heavily-laden barbell for your back workouts. Use weights heavy enough to allow a maximum of five or six repetitions per set, unless otherwise noted, and maintain a two to three minute rest interval between each set.
Step 1
Perform deadlifts. Stand with a barbell in front of your feet and over your toes. Squat down by pressing your butt out and bending at the knees and hips until you can grasp the bar in both hands. Keep your back as straight as possible throughout the movement. Stand up straight, pulling the barbell with you, until you are standing upright, with the bar hanging from your hands at mid-thigh. Deadlifts strengthen the entire back region, including the lower, middle, and upper back, as well as the back of your shoulders. Do two sets of three to five repetitions of the deadlift.
Step 2
Do power cleans. Start in the same position as the deadlift. As you pull the bar past your knees, drive upward forcefully with your thighs and hips, and pull the bar high. Duck under the bar as it passes your chest, catching the bar in your hands, across the front of your shoulders. The power clean, according to strength coach Mark Rippetoe, owner of the Wichita Falls Athletic Club, is one of the single most effective ways to develop strength and muscle in your upper back. Rippetoe writes in his book "Starting Strength: Basic Barbell Training," that the power clean particularly emphasizes the rhomboids, trapezius and posterior delts of the upper back. Perform no more than three reps per set, increasing the number of sets instead.
Step 3
Replace power cleans with bent barbell rows if you cannot perform power cleans or cannot find proper instruction in the technique. Stand with your barbell resting on the pins of a power rack lifting cage, at knee height or slightly above. Bend at the hips, keeping your back as straight as possible, and grasp the bar with both hands, palms facing your body. Keep your upper torso immobile and use your arms and back muscles to pull the bar to your belly button area.
Tips and Warnings
- Consult with a strength and conditioning specialist to ensure you understand proper free weight exercise form.
- Consult your personal physician prior to beginning any new exercise program.
Things You'll Need
- Olympic-style barbell with plates
- Power rack lifting cage
- Olympic lifting platform or other sturdy surface
References
- "Beyond Brawn;" Stuart McRoberts; 2007
- "Starting Strength: Basic Barbell Training, 2d Ed;" Mark Rippetoe; 2007
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