Big Ole’ Back: 5 movements to build size and strength

Introduction

A well-rounded workout should include exercises that target all major muscle groups, and the back is no exception. A strong back not only helps with posture and injury prevention, but it also enhances overall strength and athleticism. In this blog post, we will outline a back workout consisting of five exercises with sets and reps to help you achieve a stronger, more defined back.

Exercise 1: Bent-over rows

Bent-over rows are a compound exercise that targets the upper and lower back muscles, as well as the biceps. To perform a bent-over row:

1. Stand with your feet shoulder-width apart and knees slightly bent.
2. Holding a barbell with an overhand grip, hinge at the hips and lower your torso until it is almost parallel to the ground.
3. Keeping your core tight and your elbows close to your body, pull the bar towards your chest.
4. Slowly lower the bar back to starting position.

For this exercise, we recommend three sets of 8-12 reps, using a weight that challenges you but allows you to maintain proper form.

Exercise 2: Pull-ups

Pull-ups are a classic back exercise that targets the upper back muscles, particularly the latissimus dorsi. To perform a pull-up:

1. Hang from a pull-up bar with your hands slightly wider than shoulder-width apart and palms facing away from you.
2. Engage your back muscles and pull your body up towards the bar until your chin is above it.
3. Slowly lower your body back to starting position.

For this exercise, we recommend three sets of 6-10 reps. If you are unable to perform a full pull-up, you can use an assisted pull-up machine or resistance bands to help you.

Exercise 3: Seated cable rows

Seated cable rows target the middle back muscles and are a great way to isolate the back muscles while maintaining proper form. To perform seated cable rows:

1. Sit at a cable machine with your feet on the footrest and knees slightly bent.
2. Hold the cable attachment with your arms extended in front of you.
3. Keeping your core tight, pull the cable towards your body, squeezing your shoulder blades together.
4. Slowly release the cable back to starting position.

For this exercise, we recommend three sets of 10-12 reps, using a weight that challenges you but allows you to maintain proper form.

Exercise 4: Single-arm dumbbell rows

Single-arm dumbbell rows are an effective exercise for targeting the lower and middle back muscles, as well as the biceps. To perform a single-arm dumbbell row:

1. Place your left hand and left knee on a bench, holding a dumbbell in your right hand.
2. Keeping your core tight and your back straight, pull the dumbbell towards your chest.
3. Slowly lower the dumbbell back to starting position.

For this exercise, we recommend three sets of 10-12 reps on each arm, using a weight that challenges you but allows you to maintain proper form.

Exercise 5: Hyperextensions

Hyperextensions are a great way to target the lower back muscles, as well as the glutes and hamstrings. To perform hyperextensions:

1. Lie face down on a hyperextension bench with your feet anchored under the footrest.
2. Cross your arms over your chest or hold a weight plate to your chest.
3. Keeping your core tight, lift your upper body until it is parallel to the ground.
4. Slowly lower your upper body back to starting position.

For this exercise, we recommend three sets of 12-15 reps, using a weight or no weight at all.

Conclusion

Incorporating these five back exercises into your workout routine can help you achieve a stronger, more defined back. Remember to always use proper form and choose weights that challenge you but allow you to maintain control throughout each movement. Happy lifting!