The back is one of the toughest muscles to grow in the human body.
It is also the second largest muscle found in the body and training will lead to a ton of release of HGH (Human Growth Hormone), but with so many different exercises, one can easily be caught up and forget about which of these exercises are actually the most effective.
We have done all the legwork in finding these exercises and helping you grow those back muscles.
With the improvement of the back, you will find that you can do more during the day and this is something we need to carry us through those tough and excruciating days.
The back is also one of the most attractive muscles to have.
Benefits of growing your back muscles:
As you get stronger and your back gets larger, you will notice a few things you can now do that would never have done.
Here are the main benefits you will have when having large and strong back muscles to rely on:
- More lifting power: During daily activities, we have to occasionally lift heavy objects. Since most of the power is in the legs and the rest in the back, it will give you a major advantage over the other people you meet.
- The release of HGH: HGH is one of the hormones that rapidly break down protein and fat. With the release of HGH, you should notice your other muscle growth as well. Heavy back workouts do release even more HGH and this can lead to a leaner look.
- Lowers chances of back pain: Many of the small niggles we face in our backs can be attributed to lifting objects that might be too heavy. This could lead to weaker muscles suffering and being overworked as well. A big back might help reduce the risk of lower back pain.
These are only the main three of many other great benefits you will have when growing your back and strengthening those muscles.
The only real downside is the fact that you might need to consider buying new shirts after a while, but you will look good in them.
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Top 6 exercises for growing a thick and wide back
Now that you understand a little more about the benefits of having a thick and wide back, you might be wondering how you are going to achieve this.
We have tried out many of the top exercises and looked at research from bodybuilders to see which exercises will not only give you a big back but a strong back as well.
Here are the top 6 exercises for getting bigger back:
Barbell Row:
The barbell row, especially the wide grip row, is a great way and probably one of the top exercises used to grow your back.
It puts most of the tension on the outer part of the back.
The barbell row also works on the traps, improving the overall look:
How to do it:
- Place your desired weights on the bar
- Get a grip of around shoulder width
- Bend the knees and bend the back forward while keeping the spine straight
- Keep your core contracted
- Lift the bar to your stomach and slowly descend
- Repeat this for 4 sets of 15 reps or reduce the reps as you add more weight
The Barbell Row is one of the most effective ways of improving your back.
It works most of the upper back and you will get some tension in the arms as well.
This exercise should be included in all back workouts.
Deadlift:
The deadlift is the toughest exercise to perform on our list and many people simply just skip it all together.
The deadlift might be tough, but it works the entire back and focuses on the lower region to release even more HGH to help you grow.
How to do it:
- Stack the Olympic bar with your desired weight
- Get a shoulder width grip with one hand over and the other hand underneath.
- Keep the back locked into place at a 90-degree angle while bending your knees
- Keep your arm slightly bent and lift the bar whilst standing up
- Lock your legs for ½ a second before slowly descending back to the starting position
- Repeat this for 4 reps and fluctuate the reps and the weight
To make your deadlift a little harder, you can lock your legs from the start.
By performing the movement with straight legs, you will place tension on the hamstrings as well and this will help strengthen the legs.
Dumbell Row:
Dumbell Rows are much easier to perform and you will have more control.
They are still tough on the back and you should try to use the heaviest possible weight for completing 10-12 repetitions.
Dumbell rows can be quite demoralizing at first, but once you get used to it, it will get easier.
How to do it:
- You will need to find a long bench and place your one hand and knee on the cushioning
- Keep your back straight and your head looking forward by pushing out your behind
- Grab the dumbbell next to bench firmly
- Lift it to the side of your waist without moving your hips
- Repeat this for 3 sets of 10 reps with a heavy weight
When performing dumbbell rows correctly, you might find yourself doing it with a very low weight.
You should challenge yourself to improve the weight and it is important to lift your elbows past your hips while keeping the back flat and rigid.
Wide-Grip Pullup:
The wide-grip pull-up is one of the best bodyweight exercises you could try.
You only need a bar that has the ability to keep your weight.
This exercise will work most of the upper body and you will even find some tension in the shoulders.
How to do it:
- Grab on the bar a little wider than your shoulder width apart
- Keep your core contracted and back rigid
- Pull yourself up to the point of your chin before slowly descending
- Repeat this until failure twice a week and you will notice a difference
Pull-ups are perfect for training and defining the back. If you are a little heavy and you need assistance, you might need to consider buying training bands.
The workout can also be varied with undergrip pull-ups to place the strain on the lower lateral muscles.
Lat Pull Down:
One of our favorite workouts is the lat pulldown.
It is performed using a lat pulldown machine and you have all the control.
While not as effective as the pullup, it focuses on the same muscle and by combining the two, you should have great results.
How to do it:
- Set your weight at a comfortable weight on the machine
- Sit comfortably and grip the pull-down bar firmly at shoulder width
- Pull it down to the chest while remaining rigid and contracting the core
- Slowly let it rise before repeating
- Start with 4 sets of 15 reps before increasing the weight each week
To focus on the muscles closer to the spine, you can bring your grip in a little closer.
This also puts much more strain on the biceps and you will have more control.
These two methods can even be alternated.
T-bar Row:
Last but certainly not least, you should consider the T-bar row.
This is one of the most effective exercises for making the back look fuller and thicker.
It places a ton of strain on the middle area and this will also improve the core strength.
How to do it:
- Find the T-bar and load your desired weight (we recommend starting off light)
- Bend over to 45-degree angle and firmly grip the bar
- Push out your but and contract the core
- Lift the bar to your chest and slowly descent for even more tension
- Repeat this for 3 sets and keep improving the weight
If you want more strain on the back, you should consider doing a negative release.
This means that you will slow down and the descent should take you around 2-4 seconds.
It leads to fuller muscles as more blood will race to the muscle area.
Final Thoughts:
These 6 exercises will definitely be a great way for you to improve your lower back muscles.
We would recommend performing them a few times a week.
It is also worth mentioning that the heavier you lift for the back, the fewer amounts of reps you need to perform.
The goal is getting as much blood in the muscle as possible.
We would like to thank you for reading this article and we would like to encourage you to share your thoughts in the comment section below.
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