Back to Basics

The next few weeks are going to follow a fairly similar schedule to last weeks posts on “Basic Exercises For Training Your Chest”. I plan to introduce and explain the basic exercises for different muscle groups in my first post of the week, and in my second post I will provide three workout routines that correspond with building size, strength, or a little bit of both.

This week is all about building a thick and wide back (AKA meat shield). I will talk about a number of different back exercises here, and later I will throw in some exercise routines with reps and sets for different fitness goals.

Common Back Exercises:

• ·      Pull-Ups – The most common and best exercise for your back. It is important to know that there are different types of Pull-Ups depending on where your hands are placed, but for beginners, don’t worry about that and just grab hold of an overhead bar and pull yourself up. This exercise works the Latisimus Dorsi, which spans a majority of your back. The more weight or reps you add, the bigger and stronger your back will grow
• ·      Pull-Downs – Very similar to pull-ups, however, they have a more isolating effect on the back. You are still pulling weight like a pull-up, but since you are seated in a fixed position there is more focus on breaking down the muscle. This exercise is better for building size instead of overall strength and thickness from generic pull-ups
• ·      Rows – Another one of the best and most common exercises to perform. Rows can be done on a cable machine, a barbell, dumbbells, and there are even more variations within these three options. In a row, you have the weight in front of you and you are pulling it to you chest. You want to feel the muscles squeeze in your back and then slowly let the weight back to its starting position. This exercise will build size and strength in your upper back
• ·      Deadlifts – A more advanced lift, however, when done properly, will greatly increase overall strength and thickness of your back. Check out this video to perform a proper deadlift 

If you would like to learn more about different exercises for your back, I suggest checking out the Top 5 Muscle-Building Exercises ForThe Back, on MuscleandFitness.com