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Bodybuilding Back Exercises
Whatever you think about the chest and biceps, its the back
muscles that really show how strong you are. They give the classic v-shape that
is admired by women on beaches everywhere.
The back muscles consist of;
Latissimus Dorsi : This is the triangular shaped muscle that goes from
your waist to under your shoulders. Highly developed "lats" seem to flare out
when seen from the front or from the back.
Spinal Erectors : These are the muscles of the lower back.
Trapezium : This is the triangular shaped muscle that extends from the
neck to between the shoulder blades.
Developing the back consists of a variety of movements due to the various
muscles of the back and it also consists of heavy weightlifting due to the
largeness of the back. Training the back also requires different hand positions
on the bar to bring out different areas.
Here are the top exercises for the back muscles
Pull-ups: Grasp an over head bar with the palm of your hands facing
away from you. While concentrating on the lat muscles pull yourself up until
your neck is level with the bar. Slowly lower to the start again.
Variations of pull-ups include wide grip pull-ups and
pull-ups that you perform so the bar comes up behind your head.
Chins: Grasp the bar with your palms facing you, pull your self up until your chin
touches the bar, slowly lower yourself again to the start.
Variations include holding a special bar that allows for your palms to be
facing each other when you pull yourself up.
Lat Machine Pulldowns: These can be performed with a variety of grips which include palms facing you
and palms facing away and also special attachments that place your hands in
Hold the bar, position yourself with you knees under the support bar, adjust it
according to your needs and pull the bar down towards you, squeeze your back and
slowly higher the bar up again.
Bent Over Barbell Row: Stand with your feet apart, grasp the bar with a medium overhand grip. Bend your
knees slightly and look forward while keeping your back straight.
With your head up, bring the bar towards your chest, hold and lower slowly to
the start position, immediately start your next rep then.
Variations include seated cable rows or machine rows.
Deadlifts: Deadlifts strengthen and build the lower back.
CAUTION: Deadlifts can be dangerous if not performed correctly especially while
using heavy weights.
Build the weight up slowly while using correct form until you can handle heavy
Place a barbell in front of you on the floor. Stand with your feet comfortably
apart and grasp the bar with an overhand grip. Keep your back straight, look
forward, bend your legs down and using your legs initially straighten up until
you are standing straight.
To lower, bend the knees, look straight ahead and lower the bar keeping your
One Arm Dumbbell Row: Hold a dumbbell in one hand, with the other hand hold onto an object, be it a
bench, a chair or even your own knee.
With your back nearly parallel to the floor, extend the arm straight and then
bring the weight up to your side and squeeze the back muscles. Continuing to
keep your back straight and parallel to the floor lower the weight until your
arm is extended once again
Repeat for the other arm.
Variations include one arm cable rows and one arm smith machine rows.
Shrugs: Shrugs work the trapezium muscle.
Stand up straight, keep a slight bend in your knees and hold a dumbbell in each
hand. Without bending your arm use your upper back muscles to "shrug" as high as
you can, then lower to the start again.
You should look like you are trying to get your shoulders to touch your ears
while performing this move.
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