The back is a complex muscle group, because you have three muscle groups. They consist of the traps, lats, and erector. The average bodybuilder works only the lats and that alone won't cut it.
If you plan to be number one in this game and have a fully developed back you have to hit all three muscle groups at every angle. Here are some big training tips for those who dare.
Training Tip 1:
For a wide back when working the lats make sure you get a full stretch at the top of the movement. At the end of the movement make sure you put an arch in your back.
Training Tip 2:
For a thick back make sure you keep your elbows close to your side doing all rowing movements and get full stretch at the bottom of the movement. At the end of the movement make sure you put an arch in your back.
Training Tip 3:
For thick traps keep your chin on your chest, because when you have your head up you limit your range of motion.
A Big Back Workout
- Pullups: 2 sets of 12 reps
- Bent Over Barbell Rows: 4 sets of 10 reps
- Deadlifts: 3 sets of 15 reps
- Seated Cable Rows: 4 sets of 10 reps
- Dumbbell Shrugs: 4 sets of 10 reps
- Upright Barbell Rows: 4 sets of 10 reps