A wide, chiselled, V-shaped back is something every fitness freak strives for. When you desire to get that superhero physique and glamorous body, it’s obvious to build a ripped and wider back, for sure!

A big, strong, and wider back can take you far in athletic ambitions. That monstrous back is not just fascinating and appealing but also shapes your body and is vitally essential for overall strength. apart from this, you need a great whey protein supplement to rebuild those back muscle tissues.

While training at the gym, we generally focus on the chest and assume it will give you a wider look. But it’s false! It’s important to develop your entire upper body. This also benefits your body abundantly. Many people lean on Diet and Nutrition Supplements for it. 

However, Training your back can help improve posture, a stronger core and offers you an impressive look. It builds a balanced, intense, functional, and injury-proofed body.

The best way to build a great back is to get strong on some key exercises. You can also consider whey protein powder and other supplements for it. Also, there are a host of exercises that can get the job done.

In this article, we’re going to lay out the 10 best exercises to achieve a wider back. This will help you know a lot more about back training, the key exercises, and their implementation too but before jumping into it, we need to understand the anatomy of the back muscle.

Anatomy of the Back Muscles

Anatomy of the Back Muscles

There are basically 3 major groups of back muscles that we need to understand so that we can target the exact muscle group while training in the gym.

The muscle of these groups includes Trapezius, Latissimus dorsi, Levator scapulae Rhomboid major and rhomboid minor. These muscles stabilize the vertebral column and also have a role in proprioception and balance. Moreover, these muscles help with the movements of the vertebral column and maintain posture.

The trapezius muscle is known as the trap which is the part of the shoulder as well as the back. Apart from this Latissimus dorsi (Lats) help you get V taper wide back and the Rhomboid muscle helps to put muscularity in your back.

ONE-ARM DUMBBELL ROW

The one-Arm Dumbbell row is the best exercise for the wider back. This movement targets the upper and lower back, lats, traps, rear deltoids, triceps, and hips. The gym and cardio equipment required for this exercise is a dumbbell and a sturdy high bench.

ONE-ARM DUMBBELL ROW

How to do it?

  • Place your left knee on the bench while your other leg stays on the floor.
  •  Bend over to make your body parallel with the ground. Support yourself with your left hand placed on the bench.
  • Pick up the dumbbell in your right hand with a neutral grip and hold it with your arm extended, keeping your back straight.
  • Bring the dumbbell up to your chest, lifting it with your back and shoulders rather than your arms. Keep your chest still as you lift.
  • When you reach the top, squeeze your shoulder and back muscles. Hold on for some seconds.
  • Lower the dumbbell slowly until your arm is fully extended.
  • Perform 12-15 reps from each side and repeat 3-4 times. 

CLOSE-GRIP PULL-UPS

Close Grip Pull-Ups is a great upper exercise to develop the inner lats and strengthen the back, arms, and core muscles. It’s one of the variations of pull-up exercises to build the last and biceps. For this, all you require is a pull-up bar.

CLOSE-GRIP PULL-UPS

How to do it?

  • Pick the bar with a shoulder-width grip, palms facing away from your face, thumbs pointed at each other, and your spine upright.
  • Breathe in,  and bring some tension to your shoulder blades.
  • Jerk yourself up by flexing the elbows and your lats should be activated.
  • Bring your chin towards the pull-up bar.
  • After surpassing the ridge position, lower yourself gradually until you reach the initial position.
  • Repeat the same for an appropriate time.

WIDE-GRIP PULL-UPS

Wide grip is emphasized as the king of pullups. It’s a productive exercise that targets your back, chest, arms, and shoulders, which thereby makes it ideal as a width-builder. You require a pull-up bar for this too.

WIDE-GRIP PULL-UPS

How to do it?

  • Grasp the Pull-up bar wider than the shoulder width, thumbs should be pointing towards each other, and spine straight.
  • When positioned accurately, make sure your body and hands should form a ‘Y’ shape.
  • Breathe in, tighten your glutes and bring some tension to your shoulder blades.
  • Get yourself up, until your chin is slightly above the bar.
  • Pause, then slowly lower your body back down to the original position.
  • Perform 8-10 reps and repeat 3-4 times.  

STANDING CABLE PULLOVER

The Standing Cable Pullover is a stunning exercise for working out your back, chest, and triceps areas. It’s an isolation movement that builds size and strength in the back and chest. To perform the exercise you need a cable machine and a cable attachment.

STANDING CABLE PULLOVER

How to do it?

  • Stand at the cable stack with the pulley set at a top position.
  • Snatch the bar with an overhand grip, straight back, and hands shoulder-width apart.
  • Keep your arms straight and start pulling the bar down in an arc.
  • Simultaneously, squeeze your shoulder blades together and keep your core tight.
  • When the bar reaches your thighs, halt for a while.
  • Then slowly return to the prior position.
  • Perform 12-15 reps and repeat 3-4 times. 

REVERSE GRIP BENT-OVER ROWS

Reverse Grip Bent-Over Rows is a superior exercise to build strength and size in both the lower, middle, and upper back. It targets nearly all muscles in the back and helps construct a wider and strong back.

A Barbell is required to perform the exercise. Dumbbells can also work.

REVERSE GRIP BENT-OVER ROWS

How to do it?

  • Stand straight with your shoulder-width apart. Slightly bend your knees and waist and bring your torso forward. 
  • Ensure that your back stays straight, head kept up, and neck in line with your spine
  •  Without moving your torso, lift the barbell as you breathe out, and keep the elbows close to the body.
  • As you bring the barbell up, brace your core, squeeze your back muscles together.
  • Hold this stance for a few seconds and then slowly lower the barbell back to the original position.
  • Perform 12-15 reps and repeat 3-4 times. 

Caution :

  • Exercise is not advised for people with back problems.
  • Be careful with the weight you use. You can use less weight instead of a heavier one.

STRAIGHT-ARM DUMBBELL PULLOVER

Straight-arm Dumbbell Pullover is one of the best exercises to intensify and widen your upper body. It’s quite simple yet very beneficial for your back muscles, arms, chest, and abs. You just need a heavy dumbbell and a flat bench for it.

STRAIGHT-ARM DUMBBELL PULLOVER

How to do it?

  • Lay across a stable flat bench your back, neck, and head should be fully supported.
  • Feet placed apart at shoulder width. Notice that only your upper body should be positioned on the bench.
  • Hold a dumbbell with each hand.
  • With straight arms, compress your lats and deliberately bring the dumbbells behind your head.
  • Simultaneously, clasp the muscles at the top of the motion, with your wrist kept straight. 
  • Inhale and extend the dumbbell back and over your head.
  • Maintain tightness in your core and back. 
  • Perform 12-15 reps and repeat 3-4 times. 

LAT PULLDOWN

When it comes to building a strong and wide back, lats should be primarily focused. The Lat Pulldown is the major exercise that trains and captures the function of lat muscles.

A cable machine, attached with a wide bar is vital to perform it.

LAT PULLDOWN

How to do it?

  • Settle down on the beach of the cable machine and grasp the pulley with your straight hands placed in a wide grip.
  • Make sure the bar is over your head.
  • Drag your chest forward and lean your torso back at a 30-degree angle.
  • Breathe out, slowly pull the bar down towards your upper chest. Bring your shoulders and upper arms back.
  • Clutch Your back muscles and hold the position for a few seconds.
  • Keeping your upper torso motionless, let your arms do all the movements.
  • Relax your shoulder blades, and swiftly bring the bar back to the starting position.
  • Extend your arms fully. Breathe.
  • Perform 12-15 reps and repeat 3-4 times. 

SEATED CABLE LOW ROW

Seated Cable Low Row is an excellent exercise to develop the muscles of the back and forearms. It’s great for working out your back muscles. You should have a low pulley row machine with a V-bar to perform the exercise.

SEATED CABLE LOW ROW

How to do it?

  • Sit upright on the machine, knees bent, and feet on the floor.
  • Extend your arms, hold the handles and brace your core.
  • Pull the attachment towards your torso and move your elbows towards your hips.
  • Your chest must be raised and your whole core engaged. Keep your head, back and spine aligned.
  • Finally, when the attachment comes near your torso, engage your lats and shoulder blades.
  • Hold this position for a couple of seconds.
  • Slowly pull the attachment back and return to the original position.
  • Perform 12-15 reps and repeat 3-4 times. 

INVERTED BODYWEIGHT ROW

The Inverted Bodyweight Row is one of the best and most efficient exercises to target your middle back area.  A smith machine or any bar that can be adjusted to your weight height is all that you require.

INVERTED BODY-WEIGHT ROW

How to do it?

  • Set the bar to your waist height
  • Position yourself under the bar lying face up.
  • Your body should be straight, the heels on the ground, and your arms fully expanded.
  • Catch the bar with an overhand grip positioned wider than shoulder-width.
  • Lift your torso and body by engaging your shoulder blades.
  • Contract your abs and butt with your body kept fully straight.
  • Pause for a couple of seconds.
  • Lower yourself back down to the initial position.
  • Perform 12-15 reps and repeat 3-4 times. 

STRAIGHT-ARM PULLDOWN

The Straight-Arm Pulldown exercise is a variation of the classic lat-pulldown. It effectively works on your lats, upper back, triceps, rear deltoids, core, and chest. A cable station and a rope handle attached to a high pulley are necessary to perform it.

STRAIGHT-ARM PULLDOWN

How to do it?

  • Attach a rope handle to the high pulley of a cable station. Get an end in each hand facing the station.
  • Draw your shoulder blades back together and down.
  • Haul your ribs down, tuck your tailbone under and brace your core.
  • Drag your hips back making 30-45 degrees angle with the body.
  • Let your feet shoulder-width apart. Your arms forward and fully extended.
  • Ensure that you feel the tension in the cable and your back muscles.
  • Consciously drive your arms down with your elbows locked, until your hands align with your hips.
  • Perform 12-15 reps and repeat 3-4 times. 

FEW WORDS BEFORE WRAPPING UP!

You need to perform any 5-6 exercises per back session and you can change it every 2-3 weeks. All these exercises are convenient for everyone, whether you are a beginner or an advanced bodybuilder, you can pick anyone.

This list of top exercises for a wider back can be the ultimate guide for everyone aiming at building a stunning, powerful, and wider back. All you need to do is choose the right exercise. Perform them systematically and with a whole lot of dedication to get amazing results. Make sure you’re hitting a bunch of these moves to round out your physique.

I really hope you guys enjoy this article, also to maximize the result you need to make sure you are eating the right muscle building food in the right amount, people usually workout without focusing on nutrition or they just eat as much as they can, so make sure that your nutrition is on point to get a better result.

If you want to lose weight and don’t know the right nutrition for you so you can follow my weight loss diet plan and food article. Apart from this if you are looking for the best whey protein for you so you can visit my Top 10 best whey protein powders in 2022 article.

Please let me know

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Categories: Exercise

Deepak Shukla

Hi, My name is Deepak Shukla and I am an ACE Certified Personal Trainer and a Gym owner with a passion of bodybuilding. The reason behind this website is to provide the right information absolutely free to those who really want a healthy lifestyle. All the Exercises, Diets and Products on this website are 100% tested on my clients. So, help me grow this health and fitness family and be a part of it. If you have any fitness related query so you can ask by clicking contact us option #stay_healthy :)

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