When working out your back there are many parts of your back that need to be exercised. The main parts of your back that you want to hit are your lats which are the wing like muscles, your traps which are more of the upper back, and rhomboids which is your middle back.I am going to go over many exercises that you can do in the gym that will make you back grow and become more muscular.
Exercise #1-Seated back rows 4×12. Use a cable machine with a V-bar grip. Use your feet as stabilization when doing the two movement. Make sure to stretch your back muscles when going forward and squeezing your back when pulling backwards .This specific type of row aims for more of the middle back. Row are a universal exercise for back that is used for both the width and gerth of the back.
Exercise #2- Lat pull downs 4×12. Use the cable machine with the small seat with a wide bar at the top. Make sure your grip is wide because this is aiming for the width of your back. When going up really stretch your lats and when pulling down the bar, squeeze the lats as hard as possible and contract the muscle.
Exercise #3- Lat pull over 4×12. Use a cable machine and adjust it by moving the piece all the way to the top. Use a rope attachment for this exercise. When doing this exercise you want to keep your arms straight and think of them as hooks. Your want to be using your lats to move the rope down and squeezing towards your waist. Your lats should be the muscle that is engaged
Exercise # 4- Face pulls 4×12. Keep the cable up high with the rope attachment. Pull the rope towards or face. Squeeze your upper back and rear deltoids when doing this exercise. This exercise is meant to hit your upper back as well as the back of your shoulders.
Exercise #5- Bent over T rows 4×12. For this exercise you will be using a landmine barbell. Once you stratle the barbell make sure your grip is about shoulder length apart, bend over from the waist with a straight back and pull the bar towards your abdomen. This exercise will mostly be working out your back but will also activate a bunch of little muscles due to it being a free weight.
Exercise # 6- Pull ups 4 sets till failure. Use more of a wide grip pulp form. This will workout your biceps as your lats. Use this exercise as a finishing exercise to burn out your back.
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