Exercises to Strengthen Back Muscles

"Now That's a Back!"

Good exercises to strengthen back muscles are based on compound lifts.

These are the main back exercises that one should employ when trying to achieve a wide and thick back.

There are two main areas of the back that one should focus on.

First being the back width, with most exercises aimed at widening the lats.

The second, and very crucial in giving a thick look, are lower back muscles exercises that focus and giving the lifter a dense and solid look.

Both types of exercises are very important for overall back symmetry and detail.

Back Thickness Exercises

The Deadlift

Known to many as one of the best overall muscle building exercises for the entire body, the dead lift gets the prime spot of importance for back thickness exercises.

When done correctly the deadlift is a movement that can help transform one's physique, literally.

One of the best strength coach's out there is Mark Rippetoe.

The following video is an excerpt of one of his instruction seminars on how to dead lift properly.

Deadlifting

Rack Deadlifts

Another great exercise to improve back thickness are partial deadlifts, otherwise known as rack dead lifts.

For overall back development, the rack deadlift is a top contender.

Rack deadlifts are performed similar regular dead lifts, however the individual pulls off of pins in a safety rack that are set at specific heights, rather than off the floor.

This allows the lifter to improve on different areas of the back by placing the pins at different points.

Many bodybuilders will use rack deadlifts to help them improve their regular dead lifts.

Weight lifters often pull the bar from different levels such as knee level, below the knee and above the knee.

The following is an example of a lifter performing rack deads.

Rack Deads

Bent Over Rows

The bent over row movement is another popular back thickness exercise.

It is another good compound exercise that focuses on the lower back.

Check out the following video to understand how to use your form properly when performing bent-over barbell rows.

Bent Over Rows

Seated Cable Rows

Another decent movement to exercise back muscles.

Here is a video that explains proper form to use.

Seated Cable Rows

Back Width Exercises

Front Lat Pulldowns

Front Lat Pulldowns

Wide Grip Pullups

Wide Grip Pullups

Hammer Strength High Row

Hammer Strength High Row

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