Build a better back

Every guy wants a strong, wide, v-shaped back. However, strong traps and bulging lats aren’t built by performing ‘rowing exercises’ only. To build a better back, you need to target all the muscles in your back, not just the big ones.

Far too many gym rats focus solely on rowing exercises; seated rows, bent-over rows, single arm rows and cable rows. But real results come from varying your back exercises. You should perform 1 rowing exercise, 1 pulling exercise, 1 fly exercise and 1 push exercise in every back workout. By doing these 4 movements, you will target your traps, lats and deltoids.

Here are 4 great exercises that will help maximize your back workout routine:
(click on each title to see how each exercise is performed)

1. Bent-over row (the row)

Stand over a weighted barbell, bend down and grip the bar at shoulder width with either a hockey grip, overhand grip or underhand grip. Bend your knees, keep your back straight and row the bar towards your midsection. Make sure you follow your thigh line and keep the row slow and controlled. Perform 3 sets of 10 – 12 reps.

2. Lat pulldown (the pull)

Sit at a pull-down station, reach up and grab the overhead bar. Place your hands at no closer than shoulder width apart. Try keeping your hands as far apart as possible without straining your back or shoulders. Keep your back straight, your butt flat on the seat and pull the bar down to your chest. Don’t rock back when you pull the bar. Make sure you’re using your back to pull the weight down, not your momentum. Perform 3 sets of 8 – 10 reps.

3. Rear deltoid fly (the fly)

This exercise is similar to a chest fly except you’re doing it in reverse to target your back. Sit on the edge of a bench and place your feet on the ground on a 45 degree angle so that you have room under your thighs to move the weights. Grip 2 dumbbells under your thighs, rest your chest on the tops of your thighs, look forward and raise the dumbbells sideways without moving your chest. Pretend you are ripping a shirt apart like Hulk Hogan and raise the weights at your sides. Raise the bells as far as you can without straining your back. Essentially, you are bringing your arms to a winged position (like a fly). Perform 3 sets of 10 – 15 reps. ***note - you can perform rear delt flies either in a seated, laying down or bent-over position. I prefer the seated rear delt fly, but all positions are effective.

4. Dips (the push)

Stand over a dip rack and grip each arm of the machine. Raise yourself up and bring your legs off the ground, holding them behind you. Then, lower yourself as low as you can without hurting your shoulders. You should try to get your biceps parallel with the floor. Hold for a second and then push yourself back up to the top. If you can’t perform free motion dips, then you can use the aided dip station; using machine weight to help dip your body weight. Perform 3 sets of as many dips as you can. ***note - this exercise also targets your chest and can be used in your chest workout as well.

You can vary your back exercises from week to week but always try to perform a pull, push, fly and row exercise.

As always, let me know if you have any questions!

Get fit!