Back workouts for bodybuilding should not be taken for granted. Your back might be the most challenging part to develop, but you need to put the same effort when you build those showy muscles on the front of your body. Read on to learn more about the importance of your back muscles and the right exercises to build both lean and dense back muscles to craft a well-balanced upper body.
Back Workouts for Bodybuilding | A Beginner’s Guide
1. What are back workouts?
Back workouts are an important part of a complete exercise regimen. These workouts give bodybuilders the strength and physical form to support the upper body. Some of the body’s largest muscles are found in the back half, which is responsible for the upper body’s stability and posture.
Did you know? The back muscles are basically the foundation of every upper body movement.
2. What muscles are developed in back workouts?
The back accounts for one of the biggest muscle groups in the body aside from the legs. Below are the main muscles developed for strength, form, and movement when doing back workouts:
- Latissimus Dorsi – The latissimus dorsi or lats is one of the more popular muscles people think of when it comes to back workouts. This muscle runs from the upper arm bone and attaches to the mid-back area. The lats also come down to the big piece of connective tissue below the mid-back.
- Trapezius – The upper back has the trapezius which has three distinct subsections. The upper traps run from the skull and cervical spine. Next is the middle traps in the upper middle back area that comes across attaching to the scapula. There are also the lower traps running the lower middle back that come up and attach to the scapula as well.
- Rhomboids – The rhomboids are a deep muscle that lies underneath the trapezius. This muscle is critical for front-t0-back thickness and responsible for the retraction of the scapula.
3. Why is it important to do back exercises?
Most lifters who are serious about bodybuilding know how important it is to develop the back muscles. This is not only a great way to build a physique, but it’s also going to help you have a healthy shoulder. It’s essential to spend as much time working the back muscles as you do with the front. This way, it’ll be safer to lift heavier weights for an extended period of time. A strong back is a good foundation for your upper body.
4. How to target the back muscles
There are numerous back exercises to do in the gym, so focus on the workouts which gets you the most out of your back training. These four exercises are enough to work the major muscles in the back:
- Pull-up – A vertical pulling exercise which targets the lats and the lower traps.
- Dumbbell row – A horizontal pulling exercise that develops the rhomboids and the middle trapezius.
- Dumbbell pullover – An exercise that isolates the lats and improves shoulder mobility.
- Face pull – An exercise that is great for building the upper and mid back.
5. How often should you do back workouts?
It’s ideal to perform a couple of back exercises for every pressing workout. Examples of pressing exercises are bench press, push-ups, and dumbbell overhead press. These exercises work the shoulders and chest which combine with back exercises to build a strong and powerful upper body.
In the case of back exercises, it’s ideal to work on the upper back workouts first, then down to the lower back. Upper back exercises like the dumbbell pullover and face pull require less energy output compared to doing pull-ups. A systematic approach to your back workout routine allows you to complete your daily program and get faster results.
6. How to stretch properly & Execution of back workouts
Figured I’d start doing some videos, here is the best way to work your back in my opinion, PULL UPS!! Start adding in 5-10 sets of reps, preferably as many as you can do per set. #Aesthetics #BackDaysAreTheBestDays #BodyBuilding #BulkingSeason #Dedication #Fitness #Fitspo #Fitsporation #Follow #GainTrain #Gains #GuysWithTattoos #InShot #Like #Motivation #OnMyGrind #Positivity #PullUps #RITTERRIFFIC #Vascular #Workout
What’s more important than the number of repetitions in your exercise is proper execution. This also involves proper stretching before the actual back workouts because it helps you avoid getting injuries. Let’s learn how to do them the right way.
- Hanging Back Stretch – From an upright position, lean over and round your back. Feel your back stretch, hold for 30 seconds and try to get a little deeper if you can.
- Cat Stretch – Get on a kneeling position with all fours on the ground. Inhale and bring your spine up then exhale and press it down. Do this back and forth for 30 seconds.
- Lying Torso Rotation – Lie on your back and take one leg across your body. Press one arm on the floor and use the other hand to hold the leg. Hold this position for 30 seconds then switch to the other side and do the same.
- Pull-ups – Grab the bar with both hands and have a little stretch at the lower back. Pull yourself up and try to touch your chest to the bar as you finish.
- Dumbbell Row – Set the upper back on a staggered stance. Grab the dumbbell and get a nice stretch as you pull through the elbow. Squeeze the shoulder blade back, finish hold and then repeat.
- Dumbbell Pullover – Get the dumbbell lined up and lay on your back. Exhale hard and hold the contraction in your abs as you allow the dumbbell to go overhead with both hands. Get a real nice stretch on your lats then pull the dumbbell back over.
- Face Pull – Grab the rope handles with both thumbs up and your shoulders in a good position. Lead with your elbows and squeeze your shoulder blades together. Finish with your elbows approximately in line with each other.
Check out this video by Calisthenicmovement on the perfect way to do pull-ups:
A well-balanced upper body is not only composed of the pecs, arms, and abs. It’s also important to develop your back to be firm and strong. This is most helpful when you decide to take things to the next level and lift heavier weights. So when your back muscles are well-built, it’s easier to perform other workouts to get the best upper body physique.
Do you have more back exercises to add up to these back workouts? Share your thoughts in the comments section below!