Having a wide back is something most men desire. A wide back can really frame your physique, boost your confidence and make your clothes fit better. You may be wondering what it is you can do in the gym or how you can switch things up a little bit more to really start to grow your back more and reap the rewards of your hard work. Some moves are better than others for adding width for a mile wide back so try incorporating these into your back routine…

Assisted pull-ups
If you can do unassisted pull-ups then that’s even better but if not stick with the assisted pull up machine. Pull-ups are an excellent move for widening your back.
There is no other excise that will make your upper body grow quite like a good old pull-up, so if you haven’t been doing them you need to start immediately. Specifically, pull-ups do a great job of targeting the back and biceps. If you want that much desired V-taper then pull-ups are a must! The pull-up mostly targets your latissimus dorsi muscle of the back.

The wide grip lat pull down
The lat pull down is another excellent move for widening the back. Implementing a wider grip, the lat pull down is extremely like the pull-up as it uses the same muscle predominantly which is the latissimus dorsi. It also uses the biceps as assistance muscles. Your rhomboid muscles’ work may also increase, while pulling the weight down to touch the back of the neck may work the upper trapezius muscle but to stay safe refrain from ever pulling it down like this always take it the front of your chest never behind.

The seated row
The seated row can be performed on a machine or with exercise bands or even dumbbells depending what’s available to you. The seated row is one of the most effective exercises for targeting your back muscles because it hits so many of your back muscles. The main muscles you will activate include your erector spinae in your lower back, your middle and lower trapezius in your upper back.

The deadlift
The deadlift is a big compound and strength exercise that works several muscle groups, including your back, glutes and legs. It is one of only a handful of exercises that target muscles in the upper and lower body. Performing a deadlift with good form is imperative to reduce the risk of injury, particularly to the low back. Include the deadlift to slam on some serious mass!

T bar row
An old school back move the T-bar row is a real back grower! If you want a thick, densely muscled back, you need to do rows. The T-bar row works all the major muscles in your back. This includes your lats, teres major, trapezius and erector spinae. T-bar rows also work your shoulders and the pulling muscles in your arms such as your biceps, brachialis and brachioradialis.

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Betsy Smith

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