By: Alex Stewart

Beginner's Guide To Building Your Back

If you are one of those people who only like to work out your "Show Muscles" (chest, arms, abs and some shoulders) then move on, but if you are looking to have a thick, dense and well balanced upper body then stick around. Today we are going to discuss how to turn your baby back into wide thick wings of muscle.

Click To Enlarge.
We Are Going To Discuss How To Turn Your
Baby Back Into Wide Thick Wings Of Muscle.

In most cases the back is an after thought for many beginners. The back can't be seen when you look in the mirror and most people have a hard time contracting the back when they first start working out, so the majority of beginners do a few half hearted sets of pull-downs and low cable rows and move on to something else. I am going to change all that for you, read on...

In the article below I will discuss the anatomy of the back, its function, location in the body and some exercises for each area of the back. Finally, and what you have been waiting for, I will include 5 of my favorite workout programs to help turn your tiny back into massive slabs of muscle.

Lower Back (Lower Trapezius)

Function:
• Depression of the Scapula

Location:

From the Scapula all the way down to the top of the buttocks - or basically the lower portion of the back around the spine.

Exercises:

Hyperextensions and Stiff-Legged Good Mornings.

Middle Back (Rhomboids)

Function:
• Retracts the Scapula
• Downward Rotation of the Scapula

Location:

Connected to both the Scapula and the Spinal Column in the middle of the back.

Exercises:

Bent-Over Barbell Rows and Seated Cable Row.

Click To Enlarge.
Seated Cable Rows Are An Excellent
Exercise To Work The Middle Back.

Lats (Latissimus Dorsi)

Function:
• Extension
• Adduction
• Medial Rotation

Location:

Inserts in the lower 6 thoracic and lumbar vertebrae. Also inserts in the middle side of the arm pit area (humerous).

Exercises:

Pull-ups and Wide Grip Lat Pull-downs.

Traps (Trapezius)

Function:
• Elevation of the Scapula
• Adduction of the Scapula
• Depression of the Scapula

Location:

Insets at the top of the neck travels all the way down the spine and inserts just about the buttocks.

Exercises:

Barbell Shrugs and Upright Rows.

Click To Enlarge.
Author Alex Stewart, Shows Off His
Hard Work With A Rear Lat Spread.

As you can see the back is made up of many muscle groups and takes up a large portion of your upper body, so why don't people spend more time developing their back? There are two reasons I hear all the time; first one is, "out of sight out of mind". When you look in the mirror the back is not visible. Most beginners only care about getting their show muscles (chest, arms, abs and shoulders) more developed and forget about the rest.

Secondly, "I can't contract or feel my back when I workout". With many muscle groups, you are able to use poor form and still feel the target muscle working. It's different with the back - unless you use good form and do not pull with your arms, you can do a full workout and not feel much in your back at all.

What Is The Best Workout For Building A Huge Back? Find out what our forum members have put together. Get the latest exercises and workouts including anatomy descriptions and tips to take your back growth to new levels! [ Check Out The Workout Of The Week Here ]

Back Building Pointers

Here are some pointers I tell all beginners to help them with their back training:
• Use a thumb press grip, where you use an over hand grip with your 4 fingers around the bar and press your thumbs on the bar. This will lead into the next pointer.
• Use enough pressure on the bar to hold, but don't squeeze too hard on the bar or you will engage the forearms and biceps too much. The thumb press will help with this.
• Holding onto the bar or weight, drive you elbows as far back as possible trying to pinch your shoulder blades together.
• Feel you muscle contract and leave your ego at the door. Too many beginners use way to much weight and never feel the muscle working.

The back is a very large and complex muscle group so you will need to use a little more volume than most of your other muscle groups (minus legs). As a beginner I like to stick with a moderate rep range as I feel they are never using so much weight that form gets sloppy.

Click To Enlarge.
The Back Is A Large And Complex Muscle Group
So You Will Need A Little More Volume.

Now that you understand about what muscles make up your back, their function, location, how to contract your back and the rep range needed to stimulate it, let's give you some workouts to help you build your back.

All exercises should be performed in perfect form because bad form or habits that you start now will follow you and will lead to lack of progress or worst off injury in the future. Many if not all the exercises will be new to you. So make sure that you use the Exercise Guide on Bodybuilding.com to help you with your form.

Bodybuilding.com - #1 Exercises Guide Over 300 Exercises! Search for exercises and learn the correct form with picture and video guides! Get the best results possible and stay safe while lifting. There are many ways to find exercises using our new and improved exercise database. [ Check Out The Database Here ]

5 Of My Favorite Back-Building Workout Programs

Workout 1:
• Bent Over Barbell Rows: 3 Sets Of 6-8 Reps
• Seated Cable Rows: 3 Sets Of 8-12 Reps
• V-Bar Pull-Downs: 3 Sets Of 12 Reps
• Barbell Shrugs: 3 Sets Of 6-8 Reps
• Hyperextensions: 3 Sets Of 12 Reps

Workout 2:

• Bent Over Two Dumbbell Row: 3 Sets Of 8-12 Reps
• Reverse Grip Bent Over Row: 3 Sets Of 6-8 Reps
• Close Grip Front Lat Pull-Down: 3 Sets Of 12 Reps
• Dumbbell Shrug: 3 Sets Of 8-12 Reps
• Stiff-Legged Good Morning: 3 Sets Of 12-15 Reps

Workout 3:

• Wide Grip Lat Pull-Down: 3 Sets Of 8-12 Reps
• Underhand Cable Pull-Downs: 3 Sets Of 8 Reps
• Bent Over Two Dumbbell Row with Palms In: 3 Sets Of 12 Reps
• Barbell Shrug Behind the Back: 3 Sets Of 12 Reps
• Stiff-Legged Barbell Deadlifts: 3 Sets Of 8 Reps

Workout 4:

• Full Range of Motion Lat Pull-Down: 3 Sets Of 8-12 Reps
• Close Grip Front Lat Pull-Down: 3 Sets Of 12 Reps
• One Arm Dumbbell Row: 3 Sets Of 8-12 Reps
• Upright Barbell Rows: 3 Sets Of 8-12 Reps
• Hyperextensions: 3 Sets Of 8 Reps

Workout 5:

• Bent Over Barbell Row: 3 Sets Of 8 Reps
• V-Bar Pull-Down: 3 Sets Of 8 Reps
• One Arm Dumbbell Row: 3 Sets Of 8-12 Reps
• Wide Grip Lat Pull-Down: 3 Sets Of 8-12 Reps
• Barbell Shrug Behind the Back: 3 Sets Of 8-12 Reps
• Stiff-Legged Good Mornings: 3 Sets Of 8 Reps

As you can see from the workouts above you need to use many different angles, hand positions and different attachments on the cable machine to be able to hit all the areas of the back.

Conclusion

The back is a large and important muscle group and should be treated that way. Don't make anymore excuses why you can't build your back. You have all the knowledge and workouts you need to build yourself a thick wide back.

Good Luck!

As always if you have any questions don't hesitate to drop me an email.

Check Out Alex's BodySpace

Alex Stewart Alex is an ISSA certified personal trainer, an ISSA certified nutritionist, sales representative for Myogenix, and a writer here on Bodybuilding.com. He has been training himself since 2001. [ Check Out His BodySpace ]

stewbid@comcast.net

Recommend this article to a friend by e-mail here!

Back To Alex Stewart's Main Page

Back To The Articles Main Page.

Related Articles
One "Bad" Back Workout
Back Done Right
Shane Giese's Bodybuilding Show - Episode #6: Teen Back And Biceps Training.

Six Star Muscle Professional Strength N.O. Fury Scientifically Engineered Pre-Workout Nitric Oxide Formula! Learn More!