Both men AND women that are into fitness, desire to have a great looking back. There’s nothing that completes your look better than having that “V” shape. I’m here to tell you, that you can definitely attain a bigger, stronger back, and get yourself started toward that “V” shape look! All you need are a few killer back exercises, patience, and consistency! So without wasting anymore time, let’s dive into the back exercises.
This exercise MUST be included. To be honest with you,there really is no choice in the matter! Not only is this exercise great for building your back, but it’s also great for your core, as well as your quads and calves.
The exercise that I’m referring to is the dead lift. The dead lift takes care of almost everything when it comes to your back. When I say “everything,” I mean the upper, mid, and even some of the lower part of your back. This is really great for your lats as well, which will help give you those “wings!” It is VERY important to do dead lifts with proper form. Using proper form will allow you do use more weight, and well, it’s just the safe thing to do. It is best to do dead lifts at your local gym.
Grab a barbell, lay it on the ground where there is room, then start putting on weight that you think you’ll be able to do for about 8-10 reps. When you grab the bar, make sure your hands are a little more than shoulder width apart. Your feet should be shoulder width apart. Bend at the knees to pick up the bar. As you’re rising, the bar should be close to your shins.
Keep your head looking up toward the ceiling, this will force your body to keep your back aligned. Breathing is key, so take a deep breath, then breath outward as you are picking up the weight. Flex and squeeze your back at the end of each rep. Using wrist straps is a great thing to do while doing dead lifts. Using wrist straps will exponentially increase your grip strength.
Cable Pull Downs are also a must! This exercise will work your lats more than anything else when it comes to your back. You’ll be isolating your “wings.” You will easily be able to spot a cable pull down machine at the gym. There are many different bars and grips that you could attach to the cable, Get the longest bar that is available, then attach it to the cable. Using the longest bar is important, because you will want to use the widest grip possible to maximize your results.
If you have wrist straps, make sure to use them. Using wrist straps while doing cable pull downs will take the pressure off of your biceps, and will allow you to isolate your lats as much as possible. Lock yourself into the cable pull down machine, and pull down while focusing on your lats. Choose a weight that you will be able to do for about 8-10 reps.
Last, but certainly not least, is the Cable Row exercise. Doing this exercise will help you to build a thicker back. You will be isolating the middle part of your back. Just like with the cable pull downs, you could use many different bar and grip attachments with this exercise. Grab the smallest grip that you can find. The grip that I’m talking about has 2 handles on them.
Sit down on the cable rowing machine, and pull back to the lower part of your stomach. Make sure to flex and squeeze at the end of each rep. When you pull back, don’t go all the way back. You don’t want to be laying down on the bench at the end of each rep!
Everything that I’ve mentioned above are the “big 3” for your back! These are definitely the best back exercises to do in order to get a bigger, thicker, and meaner looking back! Add these exercises to your routine for about 6-8 weeks, and watch your cobra back grow!