What exercises give you a bigger back?

What exercises give you a bigger back?

10 Effective Exercises That’ll Reward You With a Wider Back

  • One-arm dumbbell row.
  • Close grip pull-ups.
  • Wide-grip pull-ups.
  • Standing cable pullover.
  • Reverse grip bent-over rows.
  • Straight-arm dumbbell pullover.
  • Lat pulldown.
  • Seated cable low row.

What builds a big back?

You can also add mass to your back with barbell bent-over rows, single-arm dumbbell rows, barbell or dumbbell shrugs, and rear deltoid dumbbell flyes. Barbell bent-over rows target the lats, teres major, middle trapezius, rhomboids, and posterior (rear) deltoids. Do these rows on a back day when you’re not deadlifting.

How do you build muscle on your back?

Try a barbell bent over row to bulk up your lower back. Then, flex your back muscles and lift the bar up to your lower chest in 1 smooth motion. Hold the bar for 2-3 seconds, and then lower the bar back down slowly. Use your back muscles to control the bar’s descent. Repeat for 3 sets of 10-12 reps.

How long back muscles grow?

Gaining muscle is a slow process. It can take about three to four weeks to see a visible change. You’ll see some real results after 12 weeks, but it “all depends on your goals, and what type of strength training you are doing,” says Haroldsdottir.

How long does it take to build a big back?

How can I make my body wider?

“You need to perform exercises that target the largest mass of muscle,” he explains. “Thickness and width boils down to compound lifts: deadlifts, bench press, shoulder press, rows, squats.” Squats in particular are one of the best exercises for developing overall size, he says.

What are the best back work outs?

“Two all-around good workouts for back pain are yoga and working with an exercise ball,” says Mepham. Yoga is great because, as long as your teacher knows your limitations, it can be adapted safely for most people with back pain.

What are the best exercises for mass?

The other Best Exercises for Muscle Mass include deadlifts (for your back), bench presses (for your chest), military presses (for your shoulders), and straight leg deadlifts (for your hamstrings).

What is a back workout?

Back workouts are an essential component of a complete training program that develops strong, powerful and resilient athletes. The back includes some of the largest muscles in the body that assist with pulling motions, help stabilize the shoulder and play a critical role in your posture.