Whether
it's beach season or off-season growth time, it seems like every guy in every
gym obsesses over chest training. While chest training is certainly a critical
part of any program, it's not the end-all, be-all most guys make it out to be.
Back training often passed over because you can't see
your back while you train. You can build up great muscle groups at the front of
your body because you can see them in the mirror, but consistently training
your lats, traps, rhomboids, and rear delts takes a lot more effort.
People who are serious about creating a great physique
know that a thick, wide back is going to distinguish them from other
competitors, athletes, and lifters. Understanding the anatomy and movement
patterns of your body will make your back training more effective and efficient.
The exercises I recommend require strength and basic
gym skills, it is better to get weight lifting belt to support and protect your
back.
Exercise 1 - Chin-up (4 sets to failure)
Exercise 2 - Bent Over Barbell Row (4 sets of 8-10)
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| http://www.bodybuilding.com/fun/images/2013/5-must-do-back-moves-2.jpg |
Exercise 3 - One-Arm Dumbbell Row (4 sets of 8-10)
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| http://www.bodybuilding.com/fun/images/2014/sexy-back-jessie-hilgenberg-workout-graphic-5.jpg |
Exercise 4 - Deadlifts (4 sets of 6-8)
Exercise 5 - T-Bar row (4 sets of 8-10)
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| http://www.bodybuilding.com/fun/images/2013/kroc-row-workout-t-bar-row.jpg |
Exercise 6 - Wide-Grip Lat Pulldown (5 sets of 8-10)
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| http://www.bodybuilding.com/fun/images/2012/fitness-model-back-workout-1.jpg |
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