If you are looking to build a stronger back you cannot concentrate on just the Latissimus dorsi which in case you are wondering is the biggest back muscle. You need to pay equal attention to neighboring muscles as well such as the rhomboids, middle and lower traps, teres major, rear delts, spinal erectors and so on. So how do you do that? Well here are my top 5 suggestions to you.
Opt for the best exercise
According to me there are none better than the one arm dumbbell row. I prefer a dumbbell over a barbell because it allows me to stretch my arm further and also pull it up more due to which more muscle fibers are engaged.
Here’s a small hack. Next time ditch the exact form and dip and pull a little more. It pushes your muscles to the limit and makes your workout more effective. For newbies, here is how you do a dumbbell row.
Improve your upper lats
For better upper lats you will need to extend your grip. So next time you are doing a pull up just widen the grip a little for a more effective upper lats workout.
By widening the grip your fascia is stretched and when you pull up it contracts. When you move back down you can switch between doing it with force and doing it slowly with a slight pause. Both work in different ways so remember to switch.
Improve your mid back
With your lats workout sorted out the next thing you need to focus on is your mid back which can be seen when you stand sideways. Here too wide grip exercises such as pull ups are helpful. Even seated cable rows and T-bar rows work well.
Switch between free weights and machines
Though I believe free weights are more effective as compared to machines I often find it tough to pause when working out my back with them as they are heavier and this where machines are helpful. Yes your movement becomes static but you will be able to concentrate on the pause better. So make sure you balance your workout between free weights and machines.
Mix it up
You have a bucket load of exercise for a stronger back but when you setup your routine make sure to add in exercises that affect your muscles from various angles and grips. Most of the row pull workouts are similar so remember to add in a few reverse grip and overhead grip workouts too. Here’s what I followed as a beginner.
Always end it
There are no magic ways or secrets to a stronger back but one must follow rule is that you should always end each workout tired and exhausted. We all know how it feels after tough workouts don’t we? So while you’re at it give it your best. The pain and soreness today will make you stronger tomorrow.