Best Exercises For Back : The Only 3 You Need To Build a Massive Back

Best Exercises For Back : The Only 3 You Need To Build  a Massive Back
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What is the only muscle group that makes a man look like a powerful threatening savage? THE BACK. That v taper that makes you look like Superman, that v taper that makes the opposite sex know you are a testosterone filled alpha man without saying a word. Right now you’re probably not happy with the way your back looks. Maybe it’s not wide enough to look manly or maybe it’s simply not “there” yet. I know how you feel for I was in the same position as you.But somehow with consistency I managed to develop my back to a level where I’m proud of how it looks. This could be you too, as long a you do the best exercises for back I’m about to show you down below.

“The back is one of the most important muscle groups for a man because it instantly makes you look bigger and more masculine”

How do I know the back is the most important muscle for a man ?

Well, besides personal experience I have talked with many guys and girls and I have come to the conclusion that it is in fact true.

One skinny friend I have, came up to me recently to ask me how did I get such a wide back and how he’s always wanted that v taper to look more attractive to women. I told him how I began with a small sluggish back and how with consistency I built a decent sized back that makes me look broader. Still not convinced I asked another friend, this time a girl, what was the most attractive thing about a man muscle-wise? She said:

“besides some nice forearms, the wide back of a man is what differentiates the boys from the men”.

I guess I better start training my forearms! lol

But as you see, the back is extremely important to develop, that’s why you need to focus on the best exercises that give you the best results possible in the shortest amount of time.

In the list below I have incorporated the best exercises for back in my opinion. If you are a beginner, don’t get discouraged. As long as you incorporate theseercises into your routine you will get massive results!


1. LAT PULLDOWN

best exercises for back 1

Most people say the pull-up and chin up are the two most important and effective exercises there are for the back and they might be correct, but in my personal experience, the lat pulldown is the one you need to make your staple.

The pull-up is good and all but you are stuck with your own weight.

Being stuck with your own weight means that if you aren’t strong enough to raise your own weight from the ground you are fucked and if you find the pull-ups too easy and need to add more weight to make it more challenging, you are fucked as well and need to strap extra weight around your waist.

There is a reason people invented the lat pulldown machine because just doing pull-ups is not that efficient after all.

With the lat pulldown machine, aside of being able to do many different variations to target different muscles, you can do whatever weight you want.

If you are a beginner you can start by pulling down 50 pounds and if you are more advanced you can literally go all the way up to 200 pounds if not more.

When it’s back day the first exercise I do is the lat pulldown. I always start with this exercise because it gives me a nice stretch and I feel every muscle in my back being worked. The way I start is by warming up with low weight, usually between 20 to 30 reps. Then, I go straight to my 5 rep max, usually, 165 pounds and I do 3 sets of that. After that, I do 10 reps going down weight all the way down to the weight I started with.

Muscles targeted during this exercise:

  • Lats
  • Upper Back
  • Posterior Deltoids(behind shoulders)
  • Bicep
  • Forearm

How to perform:

how to perform lat pulldown

TIP:

The trick with this exercise is to do it the same way you would do a regular pull up, focusing on the stretch of the muscles and concentrating your attention on the lats, this way you make all the pulling force with your back and not with the assistant muscles. If you feel like your forearms are starting to get sore, instead of gripping the bar with your 5 fingers, leave the thumb outside and only use 4.

2. SEATED CABLE ROW

best exercises for back 3

The seated cable row is my second favorite exercise because it helps you thicken your back and it gives you a very nice stretch while keeping the resistance at all times.

After doing the lat pulldown, I head over the seated cable row machine and do about 6 to 8 sets of 10 reps the same way I approached the last exercise, warming up first with lightweight then doing my 5 rep max and going down all the way back to the first weight I used.

This exercise is not so much about widening your back but thickening it and giving you that 3D look.

The way to get the most out of it is by imagining you are doing the bent over row with a barbell. This way you focus on bringing the weight to your upper abs using your back muscles only.

A common mistake I see often at the gym is when people focus too much on their feet and legs making the exercise not as effective for the back. The trick here is to bring the weight to you only using the muscles on your back, nothing else.

A good way to know if you are doing the exercise right is by noticing if your back muscles are actually sore or not.

If they’re not then that means that you are doing it wrong and need to perfect your form. Remember that wherever your attention goes, energy flows.

Muscles targeted during this exercise:

  • Lats
  • Upper Back
  • Lower Back
  • Traps
  • Posterior Deltoids(behind shoulders)
  • Bicep
  • Forearm

How to perform:

how to perform seated cable row

3. DEADLIFT

best exercises for back 4

If there is one exercise in the “universe of gains” that will make you feel like a fucking god, it’s the DEADLIFT.

As its name says it, this lift will work your muscles so much that by the end of it you will either be dead or be wanting to be dead!

Not only does this exercise work your entire back but it works your core, legs, neck, and traps!. No wonder this is one of the most recommended exercises in every bodybuilding forum around.

The first time you do a deadlift you won’t like it. But stick to it and once you start getting stronger you’ll be enjoying it more and more due to your strengthened lower back and ability to pull higher numbers every session, it truly becomes kind of an addiction!

Until now I have given priority to the lat pulldown and the cable rows. This is because those 2 will give you the most noticeable results. But, the deadlift’s the only one that thickens your lower back, resulting in the whole body getting stronger and making you stronger in the other exercises. It is a win-win.

You can’t afford to not incorporate this exercise in your gym routine, due that it is crucial to maximizing your muscle gains.

Muscles targeted during this exercise:

  • Lower Back
  • Glutes
  • Legs
  • Upper Back
  • Neck
  • Arms
  • Abs

How to perform:

how to perform deadlift

Conclusion:

In my opinion, these are the best 3 exercises you can do to build a massive back.

You have the lat pulldown which makes your back wider by focusing on your lats. Then, you have the seated cable rows which make your back have that 3D look by working on the thickness rather than the wideness. And finally you have the king of all lifts, the deadlift, which works your lower back like no other exercise along with your whole entire body.

I assure you that if you focus on these 3 lifts you will have a massive back in no time. I did it and you can do it too. Remember to focus on stretching muscles while doing the exercises. And also,before I forget, when pulling, pull with your back, not with your arms!

Remember that the back is no the only muscle group in your body that you should focus on. To look good you should focus your attention on every part of your body to have a strong, well-balanced physique. Here are the only 5 exercises you need to build a great physique.

#RECAP

Best Exercises For Back:

  1. Lat Pulldown
  2. Seated Cable Rows
  3. Deadlift

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