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