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How to build a monster back

Get your back looking huge

By LA Muscle on 08.11.2015 01:44 pm

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One of the staples of an impressive physique is a solid, thick, well developed back. The average gym goer who just wants to look good rarely takes the time to train their back properly. They would rather just focus on the more visible muscle groups such as chest, arms and abs. abdominals.

This is wrong and a terrible way to train as the body will develop a very un-aesthetic physique causing the shoulders to become rounded forward, bad posture and pain in the lower back and neck as well as different kinds of injuries.

Here are 5 back-building exercises you can do to develop a wide monstrous back that will make an impression and compliment your physique.


WIDE GRIP PULL UPS

This is a great body weight warm up exercise to activate the lats and get the blood flowing. Grab the overhead bar with an overhand grip as wide as you can, start at the bottom and pull yourself up until your chin is in line or above the bar and squeeze the lats before slowly lowering yourself down. Do 8-12 reps for 3 to 4 sets.



SEATED CABLE ROWS

Sit slightly forward on seat and place feet on vertical platform. Slide hips back positioning knees with slight bend and Pull the handle towards your waist while straightening lower back and keeping the elbows in at your side. Do this for 8-12 reps of 4 sets, increasing the weight as you go.



BENT OVER BARBELL ROWS

Start with a manageable weight and bend over 45 degrees holding the bar with palms up. Start with the barbell just above your knees and pull the bar towards you, elbows tucked in to your sides, and hold at the top of the movement for a second whilst contracting your lats. Do this for 8-12 reps of 4 sets, increasing the weight as you go.



CLOSE GRIP LAT PULL DOWNS

Similar to the wide grip pull ups, grab the overhead bar with an overhand grip as wide as you can, keeping your back straight pull the bar towards you until your chin is in line or the bar is slightly below you and squeeze the lats before slowly letting the bar return to starting position. Do 8-12 reps for 4 sets.


CHIN UPS

This is a great finisher to exhaust your back muscles. Grab the overhead bar with an underhand grip, shoulder width apart, start at the bottom and pull yourself up until your chin is in line or above the bar and slowly lower yourself down. Do as many reps as you can as we are aiming for muscle failure, however if this isn't possible aim for at least 8-12 reps for 3 sets.

Stick to these 5 back-battering exercises for 1-2 sessions per week for at least 4-6 weeks and you'll see the difference these will make in creating a well-developed monster of a back that will turn heads and compliment the rest of your hard work.



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