Building a robust back is often is underrated when it comes to bodybuilding. Back muscles play a vital role in enhancing your overall physique as they comprise some of the biggest muscle groups in your entire body. A well-built back can help you achieve better posture, increase the curve of your waist, and prevent back injuries.
However, many bodybuilding enthusiasts struggle to develop an impressive back. If you are one of them, don’t worry. This article will guide you on how to draw back muscles like a pro.
Understanding the Muscles Involved in Back Workouts
Before you jump into workouts, it’s crucial to understand the muscles involved.
Trapezius Muscle
The trapezius muscle is a large diamond-shaped muscle that covers most of your upper-back.
Focusing on strengthening your trapezius muscle will give you a thick and wide looking back. Your trapezius muscles can be divided into three parts:
- Upper Trapezius
- Middle Trapezius
- Lower Trapezius
Rhomboids Muscle
Your Rhomboid muscles are located in the upper back, between the shoulder blades. Focusing on these muscles can help enhance the thickness of your back.
Lats Muscle
The Lats muscle is considered the largest muscle in your back. These muscles stretch from under your arms, all the way to your hips. The Lats muscle has several functions, including, moving your arm downwards, extending your arm, and bringing your arm towards your body’s centerline.
Best Back Workouts that Help Build a Robust Back
Deadlifts
Deadlifts are one of the best exercises that target your back muscles. Here are the steps to follow when doing deadlifts:
- Stand with feet hip-width apart and place your hands on the bar at shoulder-width apart.
- Keep your back straight and arch it slightly, then lift the bar using your legs.
- As you begin to lift, engage your core and glutes and lift the bar upwards by straightening your knees and hips.
- Hold the bar for a few seconds before returning it to the floor slowly.
Lat Pulldowns
Lat pulldowns are also great back workouts that mainly target your Lat muscles. Here’s how to perform Lat pulldowns:
- Attach a wide grip handle to the pulley machine and sit down in front of it.
- Grab the pulley with both hands, slightly wider than shoulder-width apart.
- Lean back slightly and pull the handle down towards your chest, engaging your Lat muscles.
- Return to the starting position slowly and repeat the process.
Bent-over Barbell Rows
Bent-over barbell rows are a popular exercise that targets the middle and lower sections of your back to enhance thickness.
- Stand with a shoulder-width stance and grab the bar slightly wider than shoulder-width apart.
- Bend your knees slightly and pivot at your hips while keeping your back straight and your core tight.
- Begin to pull the bar towards your waist while keeping your elbows close to your body.
- Pause for a few seconds before lowering it to the starting position.
Seated Cable Rows
Seated cable rows are an effective exercise that targets your back muscles.
- Sit on a seated row machine, adjust the footpad, and place your feet on the platform.
- Grab the handles firmly and keep your chest up and your back straight.
- Pull the handles towards your body while squeezing your shoulder blades together.
- Slowly release and return the handle to the starting position.
Pull-ups
Pull-ups are one of the best exercises you can do to build a robust back. They primarily target your Lat muscles, but they also activate your upper-back muscles. Follow the steps below:
- Grab hold of a horizontal bar with an overhand grip, slightly wider than shoulder-width apart.
- Hang from the bar with your shoulders relaxed and your body straight.
- Initiate the pull up by engaging your back muscles as you pull your chest towards the bar.
- Once your chin is above the bar, pause for a few seconds before releasing and returning to the starting position.
Complementary Workouts
Here are some complementary exercises you could do to supplement your back workouts:
Push-ups
Push-ups are an effective bodyweight exercise that strengthens your back muscles. Here’s how to do push-ups:
- Place your hands shoulder-width apart and lift your body off the floor by extending your arms and legs.
- Keeping your back straight, lower your body by bending your elbows until your chest almost touches the ground.
- Push back up and repeat the process.
Plank
The plank is a great core exercise, but it also helps strengthen your back muscles. Here’s how to perform the plank:
- Lie on your stomach and raise your body off the ground by supporting it with your elbows and toes.
- Tighten your core, and keep your back straight and your hips level.
- Hold this position for as long as you can, then release.
Safety Tips When Doing Back Workouts
Exercise safety is crucial when working on your back muscles. Below are safety tips to keep in mind:
- Start with low weights to avoid straining your muscles.
- Perform warm-up exercises before starting your workout to avoid injuries.
- Always maintain the correct form and postures when performing back exercises to prevent injuries.
- Use a weightlifting belt to protect your lower back from injuries when performing heavyweight exercises.
- Rest for up to 48 hours between workouts to give your muscles enough time to recover.
Conclusion
Building a robust and firm back requires consistent and intense workouts, a good diet, and adequate rest for recovery. By following the tips discussed in this article, you can become a pro at building back muscles.
FAQs on How to Draw Back Muscles
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Q.: What is the best exercise for back muscles?
A.: The best exercises for your back muscles are deadlifts, lat pulldowns, bent-over barbell rows, seated cable rows, and pull-ups. -
Q.: How often should I work on my back muscles?
A.: You can work on your back muscles two to three times every week to see significant improvements. -
Q.: Can I build a strong back by only doing bodyweight workouts?
A.: Yes, you can. Exercises like push-ups, planks, and pull-ups, can help you build a strong back by using your body weight. -
Q.: Is it essential to use a weightlifting belt when doing back workouts?
A.: You don’t have to, but a weightlifting belt can help protect your lower back from injuries when lifting heavyweight.
References
- American Council on Exercise. (2020). How to work out your back muscles. Retrieved from https://www.acefitness.org/education-and-resources/lifestyle/blog/6600/how-to-work-out-your-back-muscles/
- Healthline. (2020). The ultimate guide to building a thick back. Retrieved from https://www.healthline.com/health/fitness-exercise/how-to-build-up-your-back#takeaway
- Men’s Health. (2020). The best back workouts to build strength and size. Retrieved from https://www.menshealth.com/fitness/a32088405/best-back-workout/