Killer Back Building Workouts

January 9 2014

Killer Back-Building Workouts

Still struggling to achieve the massive, well-defined back you’ve always dreamed of having? Let’s face it, this is an area of the body that oftentimes gets overlooked in workout regimens. When you’re busy focusing on biceps, triceps, quads, and core muscles, it’s easy to forget about your back. But the back muscles play a key role in a number of different bodily functions, and investing some of your time and energy into working them out will improve your efficiency in other exercises. For a list of some killer back-building workouts, keep reading.

Deadlifts

In a previous blog post, we talked about 4 of the most underrated exercises of all time, one of which being deadlifts. I see fewer and fewer people performing deadlifts each time I visit the gym. Perhaps it’s the stigma of potential injury that turns people away from this workout. Like all weighted exercise, there’s a chance for injury when performing deadlifts, but you can protect yourself by taking some simple precautionary measured.

Deadlifts involve the lifting of heavy-weighted barbell while standing. Your arms actually remain lowered at all time; with your back bent in a slight arch, grab the barbell and lift it until your body is straight. Incorporating just a couple deadlift reps into your fitness regimen will have a huge impact on the development of your back muscles.

Pullips

We really can’t talk about killer back-building workouts without mentioning pullps. Using nothing more than a bar and your own body weight, you can build both your back and shoulder muscles

Remember, pullups are performed with your palms facing away from your body. This balances your body appropriately so the weight is placed primarily on your back muscles. Performing them with your palms facing towards your body is known as chinups, which is easier than its counterpart. If traditional pullups are too easy for you, try to widen your grip just slightly for increased resistance.

Dumbbell Rows

Of course, another killer back-building workout is the dumbbell row. Just as the name suggests, this workout is performed by ‘rowing’ a dumbbell towards your body. There are a couple of different ways to perform dumbbell rows, but the most effective technique is to lead over a bench with your left hand resting on the bench to hold your body up and your left knee also resting on it. Next, grab a dumbbell with your right hand and lift it up to your body, followed by lowering it.