How to Build a Thick Wide Back

176df300

Many of those who begin training their bodies for bodybuilding purposes usually train their showy muscles, like the arms, abs, and chest forgetting to train the legs and back. Did you know that back and leg training-work strokes the testosterone furnace helping to build the physique over all? Training legs and back are what we consider the power muscles. Did you know that having a strong pair of legs and a strong powerful back are the major precepts for adding over all mass to the entire body? Also, did you know that when you start training you do not need to do that much direct arm work. Your arms will grow to large proportions by just training legs and back?

For this article, we will focus on back training. The back is comprised of several muscles. You have the Lattisimus dorsi, the spinal erectors, the traps, the rear delts and the rhomboids. You will hit all of these areas with the routine I am about to outline for you.

Training the back is not complex but it is taxing, almost as taxing as training the legs. To develop a thick and wide back we will focus on only a small handful of exercises and then narrow them down further to the three most productive ones.

Here are the exercises. They are:

1)The Pull up

image007

2)The pull over (dumbbell or barbell) Old School Style

Dumbbell-Pullover

3)The Dead lift ***** five star exercise

post-1-0-58427900-1302549641_thumb

4)The barbell row (Old School Style)

arnold_11-300x17312

5)The dumbbell row

leadImage

6)The t-bar row

T Bar rows

7)Barbell shrug

MIXED-GRIP-BARBELL-SHRUG

8) Bent over lateral raises

bentover-laterals-neveux

As you can see from the list, these are the tried and true exercises for building a thick strong back; nothing fancy. These exercises can also be done at your home gym training quarters.

The pull up will help in widening your back. The pullover also helps in widening the back. These two exercises help pullout your scapula (shoulder blades). The Dead lift will help hit everything from the spinal erectors all the way up to the back of the neck. The bent over barbell row done the way the old school bodybuilders did them will help build a powerful thick back, strong spinal erectors and a powerful set of abs. The dumbbell row helps isolate each side of the back. The T-Bar row also helps in developing the whole back. The barbell shrug works the traps, which lie in the center of the back and the rear lateral raises help in developing all of the muscles of the upper back.

Jay Cutler Training Back
The goal here is to perform four out of the eight exercises for three sets of 8 to 10 reps. At times you should do all of the exercises out lined and if you are pressed for time or just tired from a hard day of work, then choose the pull up and the dead-lift, which are two fantastic exercises hitting everything for three sets of ten reps. This program is simple and completely functional. Now go at it and get to work achieving your back building goals.

God Bless.

I.A.A.M.

  • Great workouts listed here. I’m always interested in making my back bigger, my personal favorite is the Dumbell Pullover, this single exercise has made my back incredibly strong and defined. Thanks for sharing and keep the great posts coming, you are making a difference to peoples lives.

    • Intense Apex Alpha Male

      Thanks Adam. Many more to come. Stay posted.

  • Great information! Keep up the good work!