So you came here looking for some back exercises, ey? Want to sculpt a sexy, broad back rippling with muscle? That’s cool, and we’ll get to that in a minute, but first, answer this question for me.
What does it mean to truly be a man? Think about it for a second. Are you a real man if you have a kickass bushy beard? How about if you can drink a shitload of beer? What if you really enjoy boxing and football and other manly sports? Do these things make you a real man?
Maybe. But there’s one thing all manly men have in common. If you don’t have this defining feature, you will be remembered forever as a sissy girl. What is this manly trait I am referring to?
That’s right, it’s a back bursting with muscles that makes you a real man. Chances are you don’t have a muscly back yet, so therefore, you’re not a real man. Don’t worry! It’s never too late to turn your life around and join the elite manly man club, all by doing some insane back-targeting exercises.
But before we get into the exercises, let’s first discuss the different muscles that make up your back. Afterward, we’ll go through the benefits of building and maintaing a strong back. Finally, we’ll get to the best part, and learn some great back-building workouts.
THE MUSCLES OF THE BACK
- Latissimus Dorsi The Latissimus Dorsi (aka lats) is easily the largest muscle of the back. It starts at the top of the humerus, and runs all the way down to the pelvic girdle. The function of the lats is to pull the arm down toward the pelvis.
- Trapezius The Trapezius (aka traps) is the second largest muscle of the back. It runs down the upper section of the spinal cord and attaches at the middle of your back. The traps functions include bringing the shoulder blades together, pulling the shoulder blades down, and shrugging.
- Teres major The Teres Major is found at the edge of the shoulder blade, and attaches all the way up at the humerus. The main role of the teres major is to bring the arm towards the back.
- Rhomboids The Rhomboids are on the spinal column and they attach to the middle of the shoulder blade. The rhomboids are used to bring the shoulder blades together.
THE BENEFITS OF A STRONG BACK
- Superior posture – Being able to stand up straight with good posture requires strong muscles along the spine and lower back. The stronger your back muscles are, the easier it is to maintain good form while doing heavy-weight exercises. Having good posture also helps aliviate back pain, which a shockingly high number of people suffer from.
- Power – Your back plays a key role in how your entire body works, because it attaches to your chest, abdominals, hips, neck, and shoulders. A stronger back gives you more strength in all sports by stabalizing your body to swing or throw harder.
- A slimmer waistline – While stronger back muscles won’t give you a slimmer waistline by default, they will give the illusion of one. Think about it, the bigger and wider your shoulders are, the smaller your waist looks in comparison.
- More women – Possibly the greatest benefit of all, chicks love men with broad shoulders. By building your back you’re also putting a target on it, one that attracts women.
EXERCISES TO BUILD A STRONG BACK
- The Deadlift – The Deadlift is one of the best lifts there is, working the lower back but also the forearms, glutes, hamstrings, middle back, quads, and traps. Approach the bar so that your feet are in the center, spread about hip width apart. Bend at the hip to hold the bar at shoulder width. You should use the over under grip, where one hand it wrapped over the bar and the other is wrapped under the bar. Lower your hips and flex your knees so the bar hits your shin. Look forward, keep your chest up and back arched, and begin to lift the weight. As soon as you get the weight to your knees, snap your back straight to finish the lift. Lower the bar by guiding it and lowering the hips. Here’s a superb video demonstrating proper form.
- The Pullup – Pullups are an awesome exercises, working mainly the lats, biceps, and middle back. Grab the bar with palms facing forward using either a wide, medium, or close grip. (Note: For a wide grip, hands should be spaced wider than shoulder width. For medium grip, hands should be spaced at shoulder width. For close grip, hands should be spaced less than shoulder width.) Bring your torso back around 30 degrees while creating a curvature on your lower back and sticking your chest out. Pull yourself up until your upper chest touches the bar. After a second at this position, inhale and lower yourself back into the starting position. Repeat for as many reps as desired. If you feel like you need to make things a bit harder, add some weights to your body and perform the exercise like that. Here’s a great video showing you how to perform a pullup.
- Standing Upright Dumbbell Row – This one targets your traps, biceps, and shoulders. Grab a dumbbell in each hand with your fingers facing down. Have the dumbbells rest on your thighs. Pull the dumbbells up toward your chin, making sure your forearm never goes higher than your elbow. Stop just before you reach your chin, and then lower your arms. Repeat for as many reps as required. As always, here’s a video showing you the proper form.
And that’s all for today people, hope you learned a thing or two about your back muscles and what exercises to perform to get them nice and big. For more gym exercises designed to get you ripped and sexy, head here.