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6 Best Exercises For Your Back Muscles + Schedule

An imposing body is not complete without well-developed and broad back muscles.

And yet many do not succeed in getting a broad back.

Every week I see men toil in the most wrong ways in the gym with barely any muscle progression and nagging back pain as a result.

Have you always wanted to have a broad back without having to worry about annoying back problems?

Then read this blog and discover the best back exercises to build a massive back that no one can ignore!

6 Best Exercises to Train Your Back Muscles + Schedule

This blog includes:

  • What the best exercises are for a muscular back quickly to get
  • What every strength athlete who suffers from back pain and back problems should know
  • With which tool you can spare the lower back and still grow muscle mass quickly
  • The free bodybuilding blog training schedule
  • And much, much more.
Back Muscles Exercises

The Anatomy of the Back Muscles

The back is a very important and large muscle group. The back muscles stabilize your core and ensure that your body remains in balance.

Your back bears much of the weight of your body. In addition, your back muscles are also very sensitive to stress. It is therefore important to keep your back strong and healthy.

A strong back helps prevent back pain.

It surprises me that many people do not know how to optimally train the back muscles.

Perhaps that is because many strength athletes do not know that the back consists of not one but several muscles.

In fact, they are a group of muscles that will give you an impressive back.

Anatomy of the Back Muscles

The three main back muscles are:

  • Latissimus dorsi, or broad back muscle, is one of the largest muscles in the human body. This muscle is located under your armpit fold. It's those muscle wings that give you a broad back.
  • Rhomboideus major is located in the middle of the back and has the function of securing the shoulder blade to the chest. This muscle also squeezes the shoulder blades together.
  • Trapezius also called the trapezius muscle, is a diamond-shaped muscle located at the top of your back that helps move your neck and shoulder blades. When people talk about a ' bull neck ', they mean this muscle.

That said, have you ever wondered what the best back exercises are to get a toned back?

Below I give you a list of tips and the most effective back exercises to get a muscular and broad back.

Still, Train Your Back When You Have Back Pain?

Back pain is not only painful but also annoying.

Back pain can significantly affect your daily life.

For some, it can be a reason to train the back muscle less intensively or perhaps to skip the entire muscle group.

But I absolutely do not recommend that because people with moderate back problems (no hernia!) have been helped with training the back muscles ( source ).

Researchers at the University of Alberta looked at 45 men who had suffered from back pain for at least two years without an obvious medical cause.

After 12 weeks of strength training and doing back exercises, it appeared that the men suffered less from their back problems.

According to this research, strength training can relieve back pain because the back muscles gradually become stronger, so that the spine is less stressed.

The Best Back Exercises For A Muscular Back

What's the Best Workout for Getting a Broad Back?

This is a frequently asked question that I often hear.

Logical too, a broad and muscular back is the epitome of masculinity and strength.

A solid back is one of the most important physical attributes of a strong body.

But unlike your chest muscles, your back is made up of multiple muscles.

That is why it is important that you do various back exercises to optimally train all back muscles.

Back exercises #1: deadlifts

Let's start with the deadlift!

This is the king of all exercises to build muscle mass.

The deadlift is one of the best strength training exercises you can do to strengthen and broaden your back muscles.

Deadlifts train the entire back and surrounding muscles.

This great exercise takes care of almost every muscle group:

  • back muscles
  • abs
  • leg muscles
  • hamstrings
  • Biceps
  • Triceps
  • shoulders

Are you afraid that you will get back pain from these exercises?

Then perform the deadlift with a hexagonal bar instead of a straight bar.

  • According to a recently published study by American sports scientists, it appears that deadlifts with a hexagonal bar ensure that the lower back is spared ( source )

Deadlift execution:

  • Grab an Olympic barbell (or a hexagonal bar if you have back pain) and stand in front of it with your shins close to the bar.
  • Grab the bar slightly wider than shoulder-width. Now keep your arms straight and bend your legs. Make sure that you assume a hollow position with your back.
  • Lift the bar with weights and keep your back straight. As you perform the exercise, push your shoulders back until you are completely straight.
  • Now lower the bar in a controlled manner to just below your kneecap and repeat the exercise.
Best Exercises For Your Back Muscles

Additional tips:

  • Use lifting straps for a better grip while deadlifting.
  • Hold the barbell with one hand forward and one hand pointing back. This provides a stronger grip on the bar.
  • Do not bend the bar down too deeply as this can lead to knee problems.

Back exercises #2: wide grip lat pulldown

Another favorite for training the back muscles is the wide grip lat pull down.

With this exercise, which you do with a wide overhand grip, you give the latissimus dorsi (the broad back muscle you remember) quite a bit.

An additional advantage is that you also train the biceps with this back exercise.

People often ask me what is the best execution for the wide grip lat pulldown: pushing the bar towards your chest or towards your neck?

The best way to train your back muscles is to pull the bar toward your chest. This way is not only less prone to injury, it also ensures that you optimally isolate the upper back muscles ( source ).

So don't pull the bar towards your neck, but towards your chest!

Wide grip lat pulls down version:

  • Position yourself on the lat pulldown the machine and set the desired weight.
  • Grip the bar with a wide overhand grip.
  • The feet should be flat on the floor and knees tucked under the pads to give you more grip.
  • Pull the bar toward your chest and try to bring your shoulder blades as close together as possible while pointing the elbows toward the floor.
  • Hold the bar near your chest for a moment and then slowly return the bar to its original position until your arms are extended.
  • Relax, breathe deeply and repeat the exercise.

Additional tips:

  • Emphasize your back muscles, not your biceps: think of your arms as just a lever to lift weights.
  • Don't lean back by throwing in your entire body weight to lift the weight. The idea is that the broad back muscles (the wings) do the main work.
  • You can use the V-bar as an alternative to the long bar

Back exercises #3: one-arm dumbbell rows

This dumbbell exercise is an ideal way to isolate both sides of your back.

You can't lift as heavy as deadlifts, but you don't have to because the range of motion ( ROM) is greater.

You can perform this exercise in several ways, but I prefer to use a bench.

A version of one-arm dumbbell rows:

  • Grab a dumbbell and place it next to the bench.
  • Rest your left knee on the bench to support the exercise and let your right leg rest on the floor.
  • Place your left hand on the end of the bench and hold it firmly.
  • Your upper body should now be parallel to the floor.
  • Lift the dumbbell off the floor with your right hand until the dumbbell touches your ribs sideways.
  • Keep your abs and back muscles contracted during the performance.
  • Then return the barbell to the floor in a controlled manner.
one-arm dumbbell rows

Additional Tips:

  • Use weights that allow you to complete the exercise. With dumbbells that are too heavy, you can't make the full ROM movement necessary to achieve muscle growth.
  • When lifting the barbell, you want to place the elbows as far behind your back as possible.

Back exercises #4: pull-ups

The pull-ups exercise is the exercise to get a wide V-back.

For novice strength athletes, it can be quite tough to perform the exercise properly because you need to be able to lift your entire body weight.

But don't worry, because this is a matter of building muscle before you can do this too.

It is not for nothing that an exercise is used in the military to measure a person's physical strength in relation to his body weight.

Execution of pull-ups:

  1. Make sure you can reach the bar under your own power. If necessary, stand on a box or a bench.
  2. The aim of the exercise is to pull yourself up until your chin is past the bar.
  3. Keep your head up and grip the bar with a wide overhand grip.
  4. Once you've risen over the bar, you can return to the starting position.
pull ups

Additional Tips:
    • Are free pull-ups too hard for you? Then use pull-up machines. With that, you can practice until you can lift your own body weight.
    • If you find that 10 free pull-ups are easy for you, then maybe it's time to add extra weight to your body with the help of a belt.

Back exercises #5: barbell over rows

The bent-over row is a basic exercise that should be part of your workout. If you want to get a broad back and cannons of biceps, you should definitely not skip this exercise.

Moreover, it is also quite easy to implement.

Performance barbell bent-over row:

  • For safety, stand over a bench so that you can put the bar back safely and quickly if you notice that the weights are becoming too heavy for you.
  • Grab the bar at shoulder width.
  • Now keep your knees slightly bent and arch your back until your torso is lower than 45 degrees to the floor.
  • Lift the bar and move the bar toward your stomach. Your elbows are along the sides of your body.
  • Hold this position and squeeze your back muscles one more time to maximize muscle contraction.
  • Lower the bar with weights and repeat the exercise.

Additional tip:
    • While performing the technique you want to be constantly under muscle tension, so do not let the bar rest on the bench with every movement.

Back Exercises #6: Shrugs

Shrugs, or shrugs, is the best exercise to engage the upper back muscle, the trapezius.

You can perform this exercise with barbells as well as with a barbell. In any case, it is important that you pick up quite a few weights to allow the muscle to grow properly.

The movement you will make with these exercises is the same as walking with a fully loaded wheelbarrow.

It is, therefore, no wonder that many participants in strongman competitions have impressive bull necks.

Execution of shrugs:

Stand and grab two dumbbells or a barbell with weights. Make sure your thumbs are facing forward.

Now make a movement as if your shoulders are trying to touch your ears. Hold this movement for a second when you have reached maximum movement.

Lower the weights and repeat the exercise.

Additional tips:
    • Always try to perform the exercise from your shoulders. So do not lift the weights with your neck, this creates an unnecessarily stiff neck.
    • It is only necessary to raise and lower your shoulders. Do not roll your shoulders as this can cause shoulder injuries.

Optimal training your back without back problems

Now that you know which back exercises you can do to get a toned and strong back, it's time to put them into practice.

With the back schedule below you will develop your back muscles at a rapid pace.

You can replace this back schedule for the next 2 months with your current back exercises.

You do a maximum of 5 back exercises per week.

The Crucial Rule for Back Progression:

There is one line I want you to write on a note and hang in a place where you read it daily:

Consistency is the key to progression!

There are no real secrets to growing your back fast, other than performing the best back exercises correctly and working hard, and showing commitment in the gym.

So don't skip workouts or back exercises because you don't feel like it.

If you have paid attention, you will see that I have described 6 back exercises in this article.

Because I personally think 6 back exercises are a bit too much of a good thing, I give you the choice to choose from 5 exercises of this schedule.

Make sure you vary the exercises, so don't take the same back exercise out of your schedule every week because you don't like it.

Good luck and let me know in a message below how your back progresses!

Back Training Schedule
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