Most casual lifters don't spend the same amount of time training their back then they do their chest and biceps. And that's a big mistake if you want a proportional muscular body because an impressive wide and thick back..It increases your chest circumference measurements and gives you that "power" look from the side and back. You don't have to walk around flaring your arms out anymore if you have a decent-sized back to match your chest proportionately. So learn how to train it correctly and build a bigger back.
The back muscles comprise of 3 main sections; Latissimus Dorsi (middle back), Trapezius, and Rhomboids. Together they are responsible for the pulling motion of resistance through your arms as the primary extension involved. So when you do a dumbbell or barbell rows, you are really pulling the weight over a distance. Your biceps activate and contract to initiate the pulling movement over that distance and the back bears the brunt of the load as the primary mover, when the exercise is done correctly.
So training the back and biceps isn't mutually exclusive. This is why it's recommended you build up to using the big poundages with back compound lifts if you want bigger biceps (see bigger biceps article). And if you've paid attention to the body part series, you will know to focus on compound lifts.
There are 2 different types of back exercises, categorized into vertical pull and horizontal pull back exercises.
Vertical Pull
Vertical pull are exercises that involves you to pull the weight while standing up or hanging in a vertical position from a bar or lever. The exercises include
upright rows
chinups and pullups
lateral pulldown
deadlift
You will find that you're able to handle less weight with these movements because you have no platform or weight bench to support your body. Your body is the support itself. Deadlifts, chinups and pullups can also be considered full body movements.
Horizontal Pull
Horizontal pulling exercises require bending over or lying on a support, like a weight bench, or being suspended horizontally with rings, so the torso is parallel or near parallel to the floor. Exercises include,
dumbbell and barbell rows
t-bar rows
bench rows
body rows on rings
These 8 exercises are the primary horizontal pull and vertical pull lifts for getting a bigger and thicker back. Your back routine should consist primarily of these main movements or variations of these lifts for building a strong and muscular back. Use different rep schemes within the bodybuilding ranges, 5-8 reps and 8-12 reps. Alternate reps of 5-8, 8-10, and 10-12 reps and even going heavier to 3-5 reps on occassion through different training cycles.
Use shock techniques (see shock article). Use controlled and good form. Lift explosively on the concentric or "up" phase but keep it controlled on the eccentric or "down" phase of any back lift. Focus on squeezing and contracting your back muscles as you pull up.
Progressive Overload
The back responds very well to heavy weights. Look up to barbell rowing with good form using 300 lbs or deadlifting 400 lbs and I guarantee you'll have a big back to match your strength.
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