The back is a hugely important part of our structure but so often doesn’t get the focus it should. So how do you build bigger back muscles?

The back can be broken down into the three main parts – the upper back, mid back, and lower back. The upper back consists mainly of the trapezius and rotator cuff muscles, the mid back includes the rhomboids and latissimus dorsi, and the lower back the erector spinae muscles.

While there is crossover in the sections of the back and the muscle groups, you want to hit all three sections directly to build the biggest back.

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Try the following routine to his all of the major back muscles and will give you a bigger back

To build the most size, perform 2-3 sets of 6-8 repetitions of each exercise. 

CHINS

Take a grip 6 inches wider than shoulder width on a bar. Keep the back in a natural arch and the belly button pulled in and abdominals tight. Begin the pull by bringing your shoulder blades down and back and pull your body up bringing the elbows into the side. Pull up so the bar is in front of your head, just under your chin.

Latisimus Dorsi, Shoulder girdle.

Biceps, Forearms, Upper back.

DUMBBELL ROWS

Stand with your knees bent, and your upper body parallel to the floor. Keep the back in a natural arch and the belly button pulled in and abdominals tight. Grab the dumbbell and pull it up to the side of your ribcage trying to pull primarily from the shoulder blade.

You can perform one arm at a time and use your free hand to rest on something and give support to your lower back or perform both arms at the same time. Alternate arms up and down for variety.

Upper/ Mid back

Biceps, Forearms, Latisimus Dorsi.

INFRASPINATUS LATERALS

Bend over at the waist until your torso is parallel to the floor. Hang your arms perpendicular to floor, your palms facing each other and your arms bent slightly. Move the dumbbells out to the sides and upward until your arms are parallel to the floor. Your arms should be perpendicular to the body as they raise. Turn your wrists so that the thumbs rotate up to the ceiling.

Infraspinatus

Rear Deltoid, Teres and Rhomboids.

SHRUGS

Holding a barbell or pair of dumbbells in front of your thighs, shrug your shoulders up to your ears as high as possible and back while keeping the arms straight. Look down slightly and return to the starting position letting your shoulders round forward slightly for an extra stretch. Repeat for the correct number of repetitions.

Trapezius.

Forearms.

build bigger back muscles_2REVERSE PULL UP

Place a bar or pole between two chairs or in a squat rack so it won’t roll off (a Smith Squat Machine works great for this move). Lay on your back between the chairs or on the floor under the bar so your chest lines up with the bar. Grab the bar with an overhand grip slightly wider than shoulder width.

Keeping your belly button pulled in and shoulder blades down, pull your chest up to the bar. On the return, stop just before your torso makes contact with the floor. Start with the legs bent and feet underneath the buttocks and straighten the legs out to make it harder.

Latisimus Dorsi, rhomboids, trapezius, teres major, teres minor

Biceps, Forearms, Upper back.

HYPER EXTENSIONS

Lying face down on a hyper extension bench with your hips off the end, pivot at the hip and lower your upper body until it is perpendicular to the floor, or a stretch on the hamstrings is felt. Raise only until your upper body is parallel to the floor.

Hamstrings, Gluteus Maximus.

Spinal Erectors.

PRONE Y’s

Lying face down on a ball or bench, extend your arms straight out above your head slightly wider than shoulder width so you make a Y with your body. Rotate your arms so the thumbs are up towards the ceiling. Holding the shoulder blades down and back and keeping the belly button pulled in and abs tight, lift the arms up and down for the correct number of repetitions.

Shoulder girdle.

Deltoids, Teres and Rhomboids.

If you adopt these exercises and follow them as I have outlined you will build a bigger back!

Please feel free to contact me with any questions and visit WatchFit for more tips and exercises.

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