Are you working out religiously and eating loads, yet still feel like a scrawny shrimp? Well, I can relate. Don't' get me wrong I don't aspire to be a mass monster or anything like that. If anything I'd rather be lean and agile than big and brutish, but I can't deny a part of me wants the best of both worlds. I found what many aspiring lifters are lacking is a thick, wide, powerful back. This is crucial for a strong looking physique as the back is not only seen from behind, but emphasizes (or de-emphasizes) your frame from every angle.
Covering All The Bases
There are just so many muscle groups in the back. I'm going to break it down into 3 sections to describe the exercises, and how to effectively target each one.
Upper Back
upper traps, middle traps, lower traps, rhomboids, rear delts, infraspinatus
Middle Back
teres major , upper lats , middle lats, lower lats
Lower Back
spinal erectors, external obliques, gluteas medias
Four & More
Here are 4 exercises for building a powerful back. Aside from being the quintessential back building lifts, by changing up simple elements, such as your grip, or the position of your elbow etc. you can vastly shift the focus on what muscle groups are being targeted. So, lets look at some variations, then I'll provide an example of how to incorporate them with a solid back routine guaranteed to improve your physique.
Keep in mind there are other effective variations of these exercises. I am strictly speaking from my own experience.
Pull-Ups
Focus - Middle Back
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| Neutral Grip L Pull-ups |
One of the five golden exercises from Five Point Fitness: Strength Training. Pull-Ups are an essential if not the essential way to build your lats. Lats are the largest muscle group in the back and they are the sole means of making the back wider.
Pull-up Variations
Wide Grip
By taking a wider grip on the bar you will put more focus on the upper lats.
Close Grip
Taking a narrow grip will shift the focus to the lower lats. Train your lower lats to get that king cobra spread.
Neutral Grip
A parallel grip will take some of the strain off of your joints and target your upper back a bit as well as your lats.
L Pull-ups
These are badass because not only do they shred your core, but they keep you from swinging and make the pull-up more effective by putting you at a slight mechanical disadvantage.
Bent Over Row
Focus - Upper/Middle Back
Bent Over Rows are a very versatile lift. You can hit the upper back, the middle, and the inner chasms depending on which variation you are using. Perform the row by leaning foreword while hinging your hips until your torso is almost parallel with the ground. Keep your back straight and your neck in a neutral position, and bring the weight to your sternum while pulling your shoulder blades together. Avoid flaring your elbows too much. By adjusting them slightly however, you will activate different muscles as described below.
Dumbbell Rows
With dumbbells you can control the muscles being activated depending on the position of your elbows. Bringing your elbows away from your body will put the focus on the inner muscles of the upper back. Tucking them in close will shift it to your middle back.
Barbell Row
With barbell rows you can control the muscles being targeted by your grip. Overhand for the upper back, and underhand for the middle back.
One Handed Row
Like the dumbbell row except you can really get a good isolation on each side. Perform by putting your knee on a bench and bracing yourself with your other hand while performing the rows on one side.
Shrugs
Focus - Upper Back
The shrug is a simple lift with a short range of motion. A good way to end your back workout. It builds the traps, the muscles on the sides of your neck that run down the middle of your upper back. If you are tired of being called a pencil neck then you might want to start pumping these out. Take some heavy dumbbells, let your arms hang by your side, keep your head up, raise your shoulders to your ears, hold it for a couple of seconds, and slowly lower your shoulders. That is the basic shrug. It targets the upper traps.
Rotation Shrugs
To hit the middle traps begin like a basic shrug, but when you raise your shoulders roll them backwards and squeeze your upper back together before lowering them.
Behind The Back Shrugs
Also called "Haney Shrugs", holding the bar behind your back will activate your lower traps. To set up, I lift the bar off the ground like a reverse deadlift. I get good results from these even though my ass gets in the way. I hear using a cambered bar is the remedy.
Deadlift
Focus - Lower Back
Another one of the golden five from Five Point Fitness: Fitness Strength Training. So much has already been said about this highly regarded lift that I really have nothing more to add concerning the functionality of the exercise. The main point I want to bring up concerning them however is to change up the volume and the weight from time to time. As has been stated many times doing heavy weight with low reps in the 5-8 range is the best way to get stronger and the fastest way to build muscle. I've found my lower back responds well however, if every now and then I take a couple plates off my usual load and do a high volume session, around 10-12 reps for 5 sets.
Kaze Bi-Weekly Back Buster
If you desire to transform your back into a mountain of muscle this regimen will be right up your alley. Fit them in your week wherever you like, but make sure you take a day or 2 off in between day 1 and day 2.
Day 1
10-12 x 3 regular pullups
10-12 x 3 close grip
7-10 x 4 bent over dumbbell rows OR over hand barbell rows
7-12 x 3 basic shrugs
Day 2
10-12 x 3 wide grip pull-ups
10-12 x 3 neutral grip L pullups
7-10 x 4 one handed dumbbell rows
5-7 x 3 deadlift heavy OR 10-12 x 5 deadlift moderate (alternate weekly)
7-12 x 3 rotating shrugs OR behind the back shrugs
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