Health

Best Back Exercises for Men, Best Back Workout for Thick & Wide Back

Best Back Exercises for Men, Best Back Workout for Thick & Wide Back

Back is made up multiple muscles such as :

  • Latissimus dorsi muscle (Lats or wings)
  • Trapezius (Traps)
  • Levator scapulae muscle
  • Rhomboid minor muscle
  • Rhomboid major muscle
  • Erector spinae muscles
  • Serratus muscle
  • Transversospinales
  • Supraspinatus muscle
  • Quadratus lumborum muscle
  • Obliquus capitis superior muscle

Here, we are showing few top rated back exercises to get bigger, thick & wide Back :

Lower Back Workout

1. Barbell Deadlift

  • Main Muscle Worked: Lower Back
  • Muscle Targeted: Lower Back Muscles
  • Other Muscle Involved: Calves, Forearms, Glutes MiddleBack, Hamstrings, Lats, Quards, Traps
  • Equipment: Barbell
  • Level: Intermediate, Advance
  • Type of Force: Pull
  • Sport: Yes

2. Hyper Extension

  • Main Muscle Worked: Lats
  • Muscle Targeted: Lower Back Muscles
  • Other Muscle Involved: Glutes, Hamstrings
  • Equipment: Machine
  • Level: Beginner
  • Type of Force: Pull
  • Sport: No

3. Cat Stretch

  • Main Muscle Worked: Lats
  • Muscle Targeted: Lat Muscles
  • Other Muscle Involved: Middle Back, Traps
  • Equipment: Body
  • Level: Beginner
  • Sport: No

Also Read : Best Traps Exercises for Men, Best Traps Workout for Bigger Traps

Middle Back Workout

1. One Arm Dumbbell Row

  • Main Muscle Worked: Middle Back
  • Muscle Targeted: Middle Back Muscles
  • Other Muscles Involved: Biceps, Lats, Shoulders
  • Equipment: Dumbbell
  • Level: Beginner
  • Type of Force: Pull
  • Sport: No

2. Seated Cable Row

  • Main Muscle Worked: Middle Back
  • Muscle Targeted: Middle Back Muscles
  • Other Muscles Involved: Biceps, Lats, Shoulders
  • Equipment: Cable
  • Level: Beginner
  • Type of Force: Pull
  • Sport: No

3. Middle Back Shrugs

  • Main Muscle Worked: Middle Back
  • Muscle Targeted: Middle Back Muscles
  • Equipment: Dumbbell
  • Level: Intermediate
  • Type of Force: Pull
  • Sport: No

4. Smith Machine Bent Over Row

  • Main Muscle Worked: Middle Back
  • Muscle Targeted: Middle Back Muscles
  • Other Muscles Involved: Biceps, Lats, Shoulders
  • Equipment: Machine
  • Level: Beginner
  • Type of Force: Pull
  • Sport: No

5. Mid Grip Chin-Up

  • Main Muscle Worked: Middle Back
  • Muscle Targeted: Middle Back Muscles
  • Other Muscles Involved: Biceps, Lats
  • Equipment: Other
  • Level: Intermediate
  • Type of Force: Pull
  • Sport: No

6. Laying T-Bar Row

  • Main Muscle Worked: Middle Back
  • Muscle Targeted: Middle Back Muscles
  • Other Muscles Involved: Biceps, Lats
  • Equipment: Machine
  • Level: Intermediate
  • Type of Force: Pull
  • Sport: No

Lats Workout

1. Wide Grip Lat Pulldown

  • Main Muscle Worked: Lats
  • Muscle Targeted: Lat
  • Other Muscle Involved: Biceps, MiddleBack, Shoulders
  • Equipment: Cable
  • Level: Beginner
  • Type of Force: Pull
  • Sport: No

2. Reverse Lat Pulldown

  • Main Muscle Worked: Lats
  • Muscle Targeted: Lat
  • Other Muscle Involved: Biceps, MiddleBack, Shoulders
  • Equipment: Cable
  • Level: Beginner
  • Type of Force: Pull
  • Sport: No

3. Close Grip Lat Pulldown

  • Main Muscle Worked: Lats
  • Muscle Targeted: Lat
  • Other Muscle Involved: Biceps, MiddleBack, Shoulders
  • Equipment: Cable
  • Level: Beginner
  • Type of Force: Pull
  • Sport: No

4. V-Bar Pulldown

  • Main Muscle Worked: Lats
  • Muscle Targeted: Lat
  • Other Muscle Involved: Biceps, MiddleBack, Shoulders
  • Equipment: Cable
  • Level: Intermediate
  • Type of Force: Pull
  • Sport: No

5. Straight Arm Pulldown

  • Main Muscle Worked: Lats
  • Muscle Targeted: Lat
  • Equipment: Cable
  • Level: Beginner
  • Type of Force: Pull
  • Sport: No

6. Pullups

  • Main Muscle Worked: Lats
  • Muscle Targeted: Lat
  • Other Muscle Involved: Biceps, MiddleBack
  • Equipment: Cable
  • Level: Beginner
  • Type of Force: Pull
  • Sport: No
Click to comment

Leave a Reply

Your email address will not be published. Required fields are marked *

Doctoralerts is dedicated to empower every person with the knowledge of medical health by providing precise, credible & valuable health information to better manage their own health status & thereby, improvement in health status of community.

Categories

Copyright © 2018 All Rights Reserved | DoctorAlerts does not provide medical advice, diagnosis or treatment.

To Top