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Top 3 Best Back Workouts for Mass

Top 3 Best Back Workouts for Mass

The back is one of the most important muscle groups in your entire body. However, many people choose to ignore these muscles almost completely. They are not only stopping themselves from developing a strong and balanced body, they are also failing to add mass to one of the largest muscle groups in the body. That’s why neglecting your back is one of the biggest mistakes you can possibly make. So, make sure to incorporate the top 3 back workouts for mass below the next time you’re at the gym.

Anatomy of the Back

The back is one of the most complex and useful muscle groups in your entire body. The back muscles support many day to day functions and protect your back from injury during a wide variety of movements and lifts. By developing your back, you will be able to increase your ability to handle weight from the floor level (deadlift) and move your body during body weight exercises.
The back muscle group consists of the following major muscles.

  • Trapezius
  • Rhomboids
  • Latissimus Dorsi
  • Lower Trapezius

Top 3 Back Workouts for Mass

A lot of people only like to work out show muscles and only care about how they look in a t-shirt. With that said, the following workouts will help you quickly add mass to your back but will not target all the muscles in your back. However, these three exercises will focus on developing a wider more angular back with huge traps.

Top Back Workout for Mass 1: Bent Over Row

Bent over rows are probably the most important compound back workouts you can perform to add mass to your back. Bent over rows target almost all the muscles in your upper back from your lats to your traps. Just make sure to use proper form when performing this workout. I have seen many people pull their backs by trying to do too much weight.

How to Do The Barbell Bent Over Row

  1. Bend knees slightly and bend over bar with back straight.barbell bent over row
  2. Grasp bar with wide overhand grip.
  3. Pull bar to upper waist.
  4. Return until arms are extended and shoulders are stretched downward.
  5. Repeat the motion

 

Top Back Workout for Mass 2: Pull Ups/Chin Ups

Pull ups and chin ups are amazing because they allow you to measure the strength of your back muscles relative to your body weight. Plus, they can be hard as hell when you are first starting out. If you can’t do a set of 8-10 pull ups or chin ups, try using one of the assisted Smith machines that are found at most gyms. If you can bust them out all day long, try holding a 10-25 lbs plate in between your feet as you do your set.

How to Do a Pull Up
  1. Step up and grasp bar with overhand wide grip.pull up
  2. Pull body up focusing on your target muscles until chin is above the bar.
  3. Lower body until arms and shoulders are fully extended.
  4. Repeat the motion

 

How to Do a Chin Up

chin up

  1. Step up and grasp bar with underhand shoulder width grip.
  2. Pull body up until elbows are to sides.
  3. Lower body until arms and shoulders are fully extended.
  4. Repeat the motion

Top Back Workout for Mass 3: Dumbbell Shrugs

Dumbbell shrugs target only your trapezius muscles. The best thing about dumbbell shrugs is the fact that working on your traps will make you look huge much quicker. This is probably due to the fact that your traps will put on mass much faster than the rest of your back muscles. Usually, people can do pretty heavy weight on dumbbell shrugs. If you don’t have heavy enough dumbbells, try switching over to doing barbell shrugs.

How to Do Dumbbell Shrugs

  1. Stand holding dumbbells to sides. dumbbell shurgs
  2. Elevate shoulders as high as possible.
  3. Lower to original starting position
  4. Repeat the motion

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