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The BEST Back Workout Routine For Growth (WIDTH & THICKNESS)

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Rating: 4.5; Vote: 2

If you want to build a bigger, wider, thicker, and more balanced back, then there are 4 main regions your back exercises need to target. Ill show you the best back exercises for each of these regions and then show you how to implement them during your next back workout (at the gym or even at home) for the best results. By the end, youll have a personalized back workout routine that you can start right away for maximum mass. Lets talk about the most common mistakes people make when trying to build a bigger back. First mistake. Most people think of the back as one muscle, and will aimlessly put together a back workout without giving much thought as to what each exercise targets. The second mistake people make is neglecting the hidden muscles that play an important role in keeping your shoulders healthy and posture upright. The last mistake has to do with your workout programming, where you often fail to develop the back in a well-rounded manner. Were going to solve each problem by equipping you with the best back exercises and then show you how to properly use them. Lets start with the upper back, which is best worked where the elbows pull at roughly a 45 to 60 degree angle away from the torso. First up of the upper back exercises, the barbell row. Second, seated rows. The next exercise, the Meadows Row, is a great way to help prevent imbalances by working one side of the back at a time. This next exercise, the chest-supported dumbbell rows, is one of my personal favorites because it takes the need for stability out of the equation. Set your bench at a lower angle to about 30 degrees. Now well get into vertical pulling movements like the pull-up. Youll want to keep your elbows angled out to the sides by using an overhand grip slightly wider than shoulder-width. The last exercise, the lat pulldown, will biomechanically favor the upper back muscles more than it will the lats. The lats are responsible for adding more width to the back. The lats are best targeted during exercises where the elbows can pull as close to the torso as possible. The next 5 exercises are your best bet for growing a wider back during your workout at the gym. The first is the lat-focused barbell row. Next up, we have the lats-focused seated row. Then, back to one of my personal favorites, the chest-supported row. Fourth exercise: similar to the meadows row for the upper back, to prevent imbalances from developing we can do single dumbbell lat rows. Our last exercise will be a pulldown (the one-arm lat pulldown, but one that actually targets the lats. Alright so weve covered the big muscles and their respective exercises you should do during your back workout for mass (both thickness and width. Now we need to balance this out by working the lower traps by matching our arm angle to a 90 to 120 degree angle. First, the prone Y raise. Another great exercise is the standing cable Y-raise to provide constant tension throughout each rep. And now, the last area, the lower back. These muscles are already highly activated whenever we do compound lifts like rows, squats, and deadlifts. Still, isolation work for the lower back can be beneficial if you dont do many of these lifts or if your lower back seems to be a weak link limiting your strength in these compound lifts. Back extensions will be our isolation move of choice. Now is the most important part; putting together everything youve learned into a balanced back routine that works for you. Heres what Id recommend: pick two exercises from the upper back category, two from the lats category, and 1 exercise from the lower traps category. Depending on your existing lower back training volume, you can choose to add in some back extensions as well. Sample Gym Routine: Upper Back: Exercise 1: Upper Back Focused Barbell Rows Exercise 2: Lat Pulldowns Lats: Exercise 1: Chest Supported Dumbbell Lat Rows Exercise 2: One-arm Cable Lat Pulldown Lower Traps: Exercise 1: Standing Cable Y-raise Sample Dumbbells Routine: Upper back Exercise 1: Chest-Supported Dumbbell Upper Back Rows Exercise 2: Overhand Grip Pull ups Lats Exercise 1: Single Arm Dumbbell Lat Rows Exercise 2: Chest Supported Dumbbell Lat Rows Lower Traps: Exercise 1: Prone Y-raise Hopefully, you were able to see that theres a lot of thought that goes into picking the right exercises, plus putting them together properly. Within my Built With Science programs, I take care of all the guesswork for you by showing you exactly how to train and eat week after week based on your specific goal. To start today just take my free 30 second quiz and Ill let you know which of my step by step programs will best help you transform your body
Date: 2022-01-03

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Comments and reviews: 10

ForgottenAlpaca
Im about 350 pounds. i was about 370. I've been trying to lose weight for about 3 months now. But I keep running into the issue where ill get these moments where I lose motivation. and I feel like its hindering me. I read about tracking macros but I don't really know how to calculate what my macros should be or my calorie intake. I work out in a home gym with a cycle and some dumbbells. If you have any tips I would greatly appreciate them. Im sick of the way I feel and I want to change. Thanks for taking the time to read this.
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jeremy_ethier
Ridiculous that a tiny guy like that is teaching out the best advice for building muscle when he has the amount of someone who had trained like 6 months. How long has this dude even worked out? Talk about bad genetics, but let's get one thing straight: do not listen to a guy like this!
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Ron
I'm a 67 year old novice that has been lifting for about a year, and this is easily one of the very best videos out of the 100's that I've watched. This is great knowledge for an intermediate or novice and I will be watching it a couple more times---Thank you for the great content!
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Tim
Jeremy, would I be correct in saying that in general for rowing movements: elbows at your sides targets lats, elbows flared slightly at 45 targets rear delts, and elbows fully flared at 90 targets upper traps?
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bobjones64
How should you set up the sets for an exercise that is the same except for the elbow position. Like 4 sets 2 of each hand position or keep them completely different
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Cesar
I love these videos. Im not completely off-base with many of these exercises but its so great to learn/be reminded of all the little nuances of each. Keep it up Jeremy!
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archiemakhija
Very happy to see exercises distinctly working on upper, mid and lower back. Please do create similar video for other muscles too.
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Wilmer
You won't see the results if you don't lose the excess weight. Just look at the before and after pictures and notice his waist. FYI.
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Jeffrey
Pull ups. Then, weighted Pull ups. Thats my only back exercise. My back is my best feature at this point in my lifting career.
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CJ
We would ALL appreciate if you cover all the muscles in your next videos! I need to challenge myself more and need new workouts!
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