Your back is the second largest body part in your body, after legs, and is used to bend, lift and carry heavy objects. Whether it’s pulling up your body weight, picking up your girlfriend or slugging heavy barbells, your back is a critical part of your everyday life.
So here 5 Best Muscle Building Back Exercises For A Big Back
This is technically more than a back exercise—it hits the entire posterior chain from your calves to your upper traps—but it’s the absolute best for overall backside development. Technique is uber-important with the deadlift, but once you nail it, you can progress to lifting monster weights that will recruit maximum muscle, release muscle-building hormones, and help you get big.
Seated Cable Row
This is a fantastic exercise for emphasizing the large rhomboid back muscles so make sure you get a great pump and really squeeze those muscles as you row the bar into your abdomen.
Wide Grip Lateral Pull down
This exercise will build your lats and really emphasize the middle portion, which brings together that V Taper look. Make sure that your hands are wider than shoulder width apart to emphasize the mid lats.
Standing T-Bar Row
We selected the T-bar row over a chest-supported version because you can pile on much more weight here, even though that typically translates into a bit of cheating through the knees and hips. For some, maintaining a flat back can be challenging, in which case the supported version is a better choice.
Wide-Grip Seated Cable Row
it shifts some of the emphasis to the upper lats. Wide rows mimic some back machines, so don’t do both in your workout unless you make some other kinds of changes, like grip or target rep range. You might even try flipping your grip—and going about shoulder-width apart—which better targets the lower lats as the elbows stay tighter to your sides.