Ask The Ripped Dude: How Do I Build A Barn-door Back? - 4 Obi Obadike Back Exercises

I've graced more than 28 magazine covers in the past 3 years. The global fitness industry has branded me 'The World's Most Ripped Fitness Model.'
Q

Hey Obi, there's nothing sexier than a wide back and a V-taper, what can I do to get that shredded look?

Short answer: It takes a lot of work, but with the right attitude and training plan you can have a back so wide it'll make your tank top look like a sports bra.

When I was in high school, I was that skinny kid. My back was narrow and anything but ripped. It took me many years of consistently training my back to get it where it is today. Now it's one of my best body parts.

I'm going to share four exercises with you that helped me build an awesome back.

EXERCISE 1 Pulverizing Pull-ups

Pullups Pullups

Pull-ups are one of the best exercises you can do to build a wide back; it is also one of the most difficult exercises. Most people struggle to do sets of pull-ups with their body weight. The more you practice, though, the better you'll get.

When you do this exercise, make sure your arms are wide and your shoulders spread - this helps increase your back width.

Also, make sure you do these overhand, with your hands facing away from you. Try not to swing your legs and make sure you breathe.

EXERCISE 2 Bulldozing Bent Over Barbell Rows

These are great for back-building. Again, make sure you use a wide, overhand grip to get that much-desired width.

EXERCISE 3 Levitating Lat Pulldowns

Do these behind your head with - you guessed it - a wide grip. Pull down the bar, keeping your lats contracted, until the bar touches the back of your neck.

No swinging. You need to be a smooth operator.

EXERCISE 4 Maximizing Machine Rows

Sit down to do this exercise, and make sure you fully-contract your lats, rhomboids and middle traps.

Mighty Musculature Tips

  1. As with any training routine, you need to mix it up! After 4-to-6 weeks, your body will adjust, and you'll stop seeing results. Minimize plateaus by changing your game-plan.
  2. If you don't feel your muscles working, that means they're NOT. If you don't have correct form or you use weight that's too light, you'll never get where you want to be.
  3. Your back muscles are the largest and most complex muscles of your upper torso. They are also the toughest muscles to feel while you train them.
  4. In other words: form is the foundation! Keep your back slightly arched and avoid hunching or rounding your shoulders. Besides making you look like a little old lady, improper form will hinder muscle growth.
  5. Avoid excessive heavy weights; lifting too much weight makes proper form almost impossible. You also risk injury, especially in your lower back.
  6. Wear a weight-lifting belt. This extra support helps you prevent injury and strain.

Remember, it takes time to develop your back. You won't see results overnight. But if you eat right, and are consistent in your training, you will find that your back will be the one everyone is looking at!

Transform Your Body