Top 5 Best Back Exercise To Get Bigger Back Wider Back Workout Youtube Perform one back workout per week, preferably on a monday or tuesday. you can do a little light biceps work afterward, but you don't have to. they'll get plenty of work during your back workout, and then again later in the week. perform workout 1 for 4 6 weeks, then move to workout 2. keep going until you get through workout 5. Note: do the first 4 sets with your torso vertical, then lean back at a 45 degree angle to the floor and pull the last 8 reps to your upper chest. 4 sets, 8 reps (plus 8 more reps) 2. lying t bar row. 4 sets, 10 reps (wide grip) 3. seated cable rows. 4 sets, 10 reps (use wide grip lat pulldown bar attachment) 4.
7 Best Back Exercises For A Wide Back Full Back Workout Keep your arm close to your sides until it extends just behind your body. next, rotate your arm outwards while slightly bending it as this puts the lats in a stronger position. finally, pull your elbow back and in towards your spine while focusing on contracting the lat. hold this position for a few seconds. Repeat for the desired number of reps. 4. long angle dumbbell row. the long angle dumbbell row is a highly effective exercise for building a stronger and wider back. by targeting the muscles of the upper back, such as the rhomboids, trapezius, and rear deltoids, it helps to develop thickness and width in this area. Attach a rope handle to a high cable pulley and adjust it to near eye level. grab the rope with your palms facing each other. take a few steps back so there’s tension in the cable and extend your arms in front of your body. pull the rope toward your face and flare your elbows out and back. Back workout 2. wide overhand grip pull up: 4 sets of 6 8 reps. underhand narrow grip barbell row: 4 sets of 8 10 reps. single arm lat cable pulldown: 4 sets of 10 12 reps. face pulls: 3 sets of 10 12 reps. hyperextensions: 3 sets of 10 12 reps. back workout 3. wide grip overhand pull ups: 4 sets of 6 8 reps.
5 Best Back Excercises To Get Bigger Back Fast Top Back Attach a rope handle to a high cable pulley and adjust it to near eye level. grab the rope with your palms facing each other. take a few steps back so there’s tension in the cable and extend your arms in front of your body. pull the rope toward your face and flare your elbows out and back. Back workout 2. wide overhand grip pull up: 4 sets of 6 8 reps. underhand narrow grip barbell row: 4 sets of 8 10 reps. single arm lat cable pulldown: 4 sets of 10 12 reps. face pulls: 3 sets of 10 12 reps. hyperextensions: 3 sets of 10 12 reps. back workout 3. wide grip overhand pull ups: 4 sets of 6 8 reps. Deadlifts. now, i always knew these worked the back to an extent, but i wasn’t expecting to see such high activation in every single muscle. but it makes sense. your legs are mostly responsible for moving the weight, but all of your upper and lower back muscles have to work hard to keep your body stable as you lift. 5 must do exercises to build a bigger, better back these are the moves you should prioritize in your go to back workouts. by jeff tomko published: jun 30, 2022 11:45 am edt.
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