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Fitness, Workout

The Three Greatest Exercises For A Bigger Back

Looking for a broader back, so you fit through doors only sideways? Then these back exercises you can’t afford to miss!

1. Pull-Ups

Pull-ups are the uncrowned king of back exercises, asking the most from the lats (the big muscles that give the most size to the back), but also involve the traps, biceps and forearms.

Many people stop doing them when they have gotten too good at pull-ups, but that’s wrong. If you can do twelve or more, just make things a bitΒ  more difficult:

2. Barbell Rows

The barbell row is a bit of the Swiss knife of back exercises. It gets huge portions of the back into action – from the traps over the middle back to the lats. Because the work is shared by more muscles, the lats get a bit of relief here, making rows an ideal follow-up to the pull-ups we started with:

3. Dumbbell Pullovers

After giving the lats a bit time to breathe, let’s get them into the action a bit more again. Pullovers get most of their work done by them and the chest:

When To Do These?

It goes without saying that these work best when they are part of a bigger training plan you want to make more back-centric. Having a big back, drumstick arms and a chicken chest looks a bit ridiculous.

If you are just starting out, build your basic strength, then revisit these exercises.

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Latest Comments

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6 Comments

  1. Ann says:
    November 16, 2013 at 4:07 pm

    Heya Evil,

    I gotta say backs are my least favorite workout. With a goal of fitting sideways into a door, I’m not sure what a girl is to do. In all seriousness, I find back workouts difficult to do, because I had a lot of back problems in my younger years and even a tad of scoliosis in between the shoulder blades. It quite honestly confuses me when I do the back exercises and I feel the muscles tense. My mind interprets it as an injury when it is most definitely not. I actually have to constantly remind myself. Anyways, I’m going to try the dumbbell pullover. Actually, today is back day. I better hit the gym soon. πŸ™‚

    Reply
    • evilcyber says:
      November 20, 2013 at 9:36 pm

      I hope it went great for you, Ann! πŸ™‚

      Reply
  2. Dr. J says:
    November 16, 2013 at 11:37 pm

    I am committed to doing pull-ups every day πŸ™‚

    Reply
    • evilcyber says:
      November 20, 2013 at 9:35 pm

      Hopefully not with the balcony! πŸ˜‰

      Reply
  3. Lucky says:
    November 17, 2013 at 7:50 am

    awsome,these are the truly best exercises for big back. pullover is the best exercise build broader wings.

    Reply
    • evilcyber says:
      November 20, 2013 at 9:35 pm

      Yep! πŸ™‚

      Reply

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