These are the 8 best exercises to build a WIDER BACK. You’ll learn how to build big lats and how to get a bigger, thicker, v taper back just by using barbells, dumbbells, and a couple key machines. If you’re a man trying to add mass to your back and you have access to a gym, try this back workout.
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If you want to have that v-taper look where your upper body is proportionally bigger than your waist then developing a wider back is a must. Today I want to go over 8 of the best exercises that are going to help you develop a wider back faster, and I’m also going to go over certain training techniques that you should incorporate, to make your back bigger in terms of both width and thickness. At the end I’ll also show you how many sets and reps you’ll need to do to incorporate these exercises into a workout. As we go through these keep in mind that to effectively build a bigger back you’ll want to do 3 things for all of these exercises. First you need to concentrate on actually targeting your back instead of your biceps, triceps, or forearms. It will take some time develop the neuromuscular connection between your brain and your back, but for all of these exercises you’re going to want to try to pull the weight with your elbows not your hands, and really squeeze your back with each rep as if you’re trying to hold a pencil in between your shoulder blades. Second you’ll need to progressively overload all of these exercises over time. The best way to do that is by trying to always incrementally increase the weight load you’re using for all your back exercises as you get stronger. And the third thing you’ll want to do is come to full extension and get a really good stretch at the negative portion of all your pulling movements. Now, let’s start with the first exercise, the long angle dumbbell row. This is a variation of a regular dumbbell row and even though it’s extremely effective, it’s a shame that most people don’t even know this exercise exists. To perform this exercise start by leaning against something lower than waist level. You want to bend down until your back is almost parallel with the ground. Grab a dumbbell with your other hand in a neutral position and let it hang straight down. Pull your shoulder blades back and stick your chest out to maintain a neutral spine. Now instead of pulling the dumbbell in towards your belly button like you would a regular row, I want you to aim to pull the dumbbell back towards your hips, like you’re trying to put the dumbbell in your pocket, and then bring it back down to the hanging position and repeat for reps. This is going to take your biceps almost completely out of the movement and put all the tension on your back, your lats, and the back of your shoulder. Keep in mind you’ll need to use a lighter weight then you would with regular dumbbell rows. I know that you might have never seen this exercise before, but trust me try it, you’ll be feeling parts of your back working that you never knew existed. Next up are close grip and wide grip pullups. Both grips will provide unique benefits for your back. A wide grip will recruit much more of your lower lats and it’ll take a lot of your bicep strength out of the movement. To start you’ll want to grab a pullup bar with your hands facing away from you, and your grip set fairly wider than your shoulders so that you’re body resembles a “Y” shape. Next, hang straight down so that your arms are fully extended. While keeping your chest out and your shoulders pulled back pull yourself up concentrating on pulling up with your elbows until your chin clears the bar. Try to think about keeping your elbows behind you the whole way up, and squeeze at the top before lowering yourself back down to a fully extended position and repeating for reps. With close grip pull ups everything remains the same except you’ll want to grab the bar with your hands set shoulder width apart or even a little closer together. Because you’re taking a closer grip you’ll be able to incorporate more of your biceps and a little bit of your pecs into the exercise allowing you to do more reps or more weight. It’ll also help you hit your inner lats. Remember to strap weight to your body once you start getting stronger, and if pullups are too difficult for you right now then you can use resistance bands to assist you on your way up. Moving on we have the standing cable pullover. Here you’ll want to set your cable cross machine at its highest point and grab a straight bar with a grip about 6 inches wider than shoulder width. Keep your arms straight and a maintain a slight bend at your elbows. Bend forward to give yourself a longer range of motion, and step back with the weight to remove all slack. While keeping your shoulder blades back and your arms straight, bring the bar down until it meets your hips, then control it on the way back up and repeat for reps….