Complete Workout Program for a Bigger Back

Complete Workout Program for a Bigger Back

Wide, ripped, thick, and freaky-strong is how most fitness fanatics would describe their dream back.  Getting your back to that level is no easy feat thou. The back is a large body part, so it requires a lot of energy, intensity, and proper planning to build a routine that generates great results. Luckily, I’m a master planner.

So, in this article, I share some of the back exercises that will make people say “wow” once they see your back.

#1: Romanian dead-lift

Sets: 4 / Reps: 6-8 / Rest: 2 mins

Stand behind a grounded barbell. Bend your knees slightly to grab it, keeping your shins, back and hips straight. Without bending your back, push your hips forwards to lift the bar. From upright, push your hips back to lower the bar, bending your knees only slightly.

#2: Pull-ups

Sets: 3 / Reps: 8-10 / Rest: 2 mins

Grab the handles of the pull-up station with your palms facing away from you and your arms fully extended. Your hands should be around shoulder-width apart. Squeeze your shoulder blades together, exhale and drive your elbows towards your hips to bring your chin above the bar. Lower under control back to the start position.

#3: Barbell bent over row

Sets: 3 / Reps: 6-12 / Rest: 90 secs

Grab a barbell with an overhand grip, hands slightly wider than shoulder width apart. With your legs slightly bent, keep your back perfectly straight and bend your upper body forward until it’s almost perpendicular to the floor. From here row the weight upwards into the lower part of your chest. Pause. And return under control to the start position.

#4: Lying prone incline dumbbell row

Sets: 3 / Reps: 8-12 / Rest: 90 secs

Lie face down on the bench with your feet other s

ide to keep you stable. Hang the dumbbells beneath you using a neutral grip. Keep your head up and bring your shoulder blades together as you row the weights towards your chest. Lower to the starting position under control.

#5: Bent arm dumbbell pull over

Sets: 3 / Reps: 8-12 / Rest: 90 secs

Lie down on a flat bench. Hold the dumbbell in both hands above you with slightly bent arms. Keeping your arms bent, arc the weight back behind your head and then slowly return to the start position.

#6: Lat pull-down

Sets: 3 / Reps: 8-12 / Rest: 90 secs

Kneel in front of the cable machine and face away. Grab the bar with your palms facing away from you, shoulder-width apart. Lean back slightly and push your chest out. Pull the bar down to your chest, then return slowly to the start position. Your torso should remain still throughout.

#7: Close grip inverted row

Sets: 3 / Reps: 12-15 / Rest: 90 secs

Set up a bar in the squat rack and grab it with an underhand grip, hands shoulder-width apart. Pull your body up until your chest almost touches the bar, keeping your body straight from neck to ankles throughout. Pause, then lower yourself back down to the start position.

#8: Dumbbell single arm upright row

Sets: 3 / Reps: 8-12 / Rest: 90 secs

Hold a dumbbell in one hand in front of your body with an overhand grip. Raise your elbow up and to the side using your shoulder muscles to raise the weight up towards your chin. Lower under control back to the start position.

If you are looking for a good gym with a wide range of exercise equipment and well qualified trainers, try out City Gym along Kampala road. Contact City Gym by phone (+256 702 711 315), via Facebook or by visiting their website