Building a wide, thick back is about more than just heavy deadlifts; it’s about hitting the back from multiple angles and understanding muscle connection. In this guide, we explore 5 specific back exercises that target everything from the upper lats to lower back density to help you achieve that coveted V-Taper.
1. **Behind The Neck Lat Pulldown**
This old-school favorite is fantastic for increasing upper width when performed correctly. To execute this move:
– Grip the bar wide and pull it down strictly to the base of your neck.
– Ensure your head stays slightly forward as you perform the motion.
– Remember, shoulder mobility is key! If it causes pain, stop.
2. **Cable Straight Arm Pulldown**
This exercise isolates the lats while minimizing bicep involvement. Here’s how to do it:
– Stand facing the cable machine with a slight bend in your elbows.
– Hinge at the hips and drag the bar down towards your thighs using solely your lats.
– Picture your hands as hooks to avoid pushing with your triceps.
3. **Cable Palm Rotational Row**
Using cables allows for a natural range of motion:
– Start with your palm facing down and rotate it to face up as you pull the handle towards your hip.
– Squeeze hard for a second at the peak of the contraction for maximum benefit.
4. **Bent Over Barbell Row**
For overall back thickness, this exercise is essential:
– Use an overhand grip, hinge your torso nearly parallel to the floor, and pull the bar towards your belly button.
– Focus on controlling the weight on the descent to keep your form.
5. **Lying T-Bar Row Machine**
This exercise helps you reach failure safely:
– Rest your chest on the pad and grab the wide handles.
– Pull the weight up while trying to touch your shoulder blades together.
– Make sure to allow the weight to stretch your arms all the way down for optimal growth.
For a complete back workout that targets density and width, these exercises are your best bet!
By GYM BODY MOTIVATION