Struggle to fit through doorways
Your back ranks just below your legs in terms of muscle size. It can also be one of the most challenging muscle groups to train since you can’t see it directly in the mirror, making it relatively tough to develop a muscle-mind connection and identify areas needing improvement.
When executed properly, a solid back workout should be as intense as a grueling leg session. You should feel utterly exhausted after a back routine. Building a cobra-like back demands considerable effort, diligence, and perseverance. It’s hardly surprising that not many people possess a heavily muscled back.
Five Routines to Enhance Your Back
1. Pull-Ups – 50 Repetitions
To achieve a wide back, pull-ups are among the most effective exercises. They help create a V-taper. Arnold Schwarzenegger, a 7x Mr. Olympia winner, used to start his back workouts with 50 pull-up reps.
There’s no set number of sets required to complete these 50 reps. Aim to use as few sets as possible while maximizing your repetitions. As you improve, incorporate weights to increase the difficulty. Beginners can use a pull-up assistance machine or get a spotter at the gym.
2. Deadlifts – 3 Sets of 5 Reps
Deadlifts are comprehensive back builders. Although debated as a leg-focused exercise, they engage the entire posterior chain, contributing to muscle mass gain. It’s a compound (multi-joint) exercise that works your entire body. It’s best performed at the start of your back workout when your energy is at its peak.
A high number of reps isn’t necessary for effective deadlifts, making them highly beneficial. Lifting heavy with explosive movements yields better results. Deadlifts boost muscle mass and strength, enhancing your performance in other exercises.
3. Dumbbell Bent Over Row – 3 Sets of 12 Reps
While overhead pulling movements add back width, rowing movements enhance thickness. Combining both is vital for developing a Cobra back.
Dumbbell bent over rows isolate your back, generating an impressive pump. A full range of motion ensures all muscle fibers are engaged. Pause and squeeze at the top of the movement. Lifting straps can assist with grip on the dumbbell, letting you focus more on your back.
4. Lat Pull Downs – 3 Sets of 12 Reps
Lat pull downs are highly effective for targeting your lats. Avoid using momentum, as many do, to ensure proper form.
Draw the bar close to your chin while keeping a straight posture. Pause and squeeze your lats at the bottom. Utilize lifting gear like straps to avoid engaging your forearms. This approach allows for lifting more weight and performing more reps.
5. Seated Row – 3 Sets of 12 Reps
The seated row is excellent for achieving a V-taper. Choose weights you can comfortably manage for 12 reps. Lifting excessively heavy weights may result in leaning too much during the movement.
Maintain slow, controlled reps to thoroughly work your back. Experiment with different handles for variations of this exercise. Each new grip targets your back from unique angles and engages different muscle fibers.
Conclusion
In summary, these five workouts are superb for cultivating a cobra-like back with ample thickness and breadth. What is your preferred back exercise? Share your thoughts in the comments below. Don’t forget to follow Fit Journey Now on Facebook and Twitter.