Developing the upper body with these 8 best exercises for a wider back is a must for any athlete that wants to have big shoulders and a narrow waist – also known as the V-shaped back.
Max Posternak, behind YouTube channel Gravity Transformation, his best exercises for a wider back and includes training techniques to incorporate to make your back bigger.
Let’s delve into it.
Before you do these exercises make sure you are:
This is essentially the same exercise as the , except that you will bring the dumbbell up further back, closer to your hips, instead than towards your belly button.
This modification almost takes your biceps completely out of the movement and put all the tension on your and the back of your shoulders, explains Posternak.
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“Both grips will provide unique benefits for your back,” says Posternak. Wide grips use the lats muscle more and the biceps less, while close grip pull-ups incorporate the biceps and
more, allowing you to do more reps or more weight.
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The exercise primarily targets and improves the lats.
The latissimus dorsi are the largest muscle group located on the back of the human body. They are hugely important for all pulling exercises and provide stability and support for the spine.
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This row variation targets the lower lats more than the middle of your back. Make sure you pull your shoulders back and stick the chest out to maintain the natural curve in your spine, advices Posternak.
This is one of the best exercises to develop a thicker, wider and stronger back, says Posternak. You can lift the most amount of weight during the deadlift than with any other lift so, after , make sure you add some weight.
This is another one of the best exercises for a wider back when done properly. When done right, the exercise hits everything from the bottom of your pecs to your abs, lats and triceps.
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The lat pulldown is a popular gym exercise performed with a machine and used to strengthen and build the lats muscles.
It is performed by stretching the arms overhead and pulling a bar toward you, your hands reaching shoulder height, and releasing the bar back up in a controlled manner for one repetition.
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The Cable Row is a horizontal seated pulling exercise that challenges and improves the upper body.
The feet are braced in position and the athlete sits on a bench in order pull the weighted cable and complete the exercise.
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