6 Uncommon Exercises For A Thicker, More Muscular Back
For natural trainees, building a truly muscular back that really stands out can often be a big challenge.
Developing a strong “mind-muscle connection” to your back exercises is tricky without allowing the biceps and forearms to take over in the process.
Here are 6 less common but highly effective exercises you can test out as part of your back workouts to spur some additional growth…
(Make sure to watch the video above for live video demonstrations of each back exercise)
Muscular Back Exercise #1: Lat Pull-Ins
Rather than pulling the resistance straight down toward the front of your body like you would with a regular pull up or pulldown, the lat pull in places the resistance out to the side of your body where it is then pulled inward instead.
Simply sit on a box or bench a few feet away from a cable stand, attach a single hand pulley to the top of the machine, and then pull the cable directly toward your side with your arm at a 45 degree angle.
This is one of the very best lat exercises out there since it places the resistance directly in line with the direction that the lat fibers run.
Muscular Back Exercise #2: Seal Rows
This one can be a bit tricky to setup as part of your back workouts, but the seal row is definitely worth trying out if you can.
To do this you’ll elevate a flat bench off the ground using boxes or platforms so that you can lie across it face down and row a pair of dumbbells up toward your body using a neutral grip.
This variation reduce lower back stress and fatigue, allowing you to place 100% on the targeted back muscles. It also prevents the use of cheating and helps you maintain a neutral neck position at all times.
Muscular Back Exercise #3: Cable Pullovers
Regular dumbbell pullovers are a decent exercise to build lat muscle, but the downside is the inconsistent tension curve due to the straight line force of gravity.
You can improve the effectiveness of this back exercise by performing it from a standing position instead using a straight bar or rope attachment.
Stand a couple feet away from the machine with your chest puffed/lower back arched, elbows with a roughly 30 degree bend, and then pull the bar down in a circular motion until your arms are at your sides.
Muscular Back Exercise #4: Close-Grip V-Bar Pulldowns
This here is one of my favorite lat exercises, and it’s done the same basic way as a regular pulldown except that you’ll be using a v-bar attachment rather than a straight bar.
Sit down on the lat pulldown machine, firmly lock your knees under the pad, lean back slightly at about 30 degrees with your chest puffed out/lower back arched, and then pull the bar down to your upper chest.
Muscular Back Exercise #5: Face Pulls
This is one of the most underrated and underutilized movements out there, and I think everyone should be including it in their back routine if possible.
Face pulls are a great trapezius exercise, as well as hitting the rhomboids, rear delts and rotator cuff muscles.
They’re not only effective when it comes to back training for hypertrophy, but also for preventing injuries and improving posture.
Attach a rope at chest height, grip it from underneath using a neutral hammer grip, and then pull the rope back toward your face and apart at the same time, imagining you’re hitting a back double bicep pose on each rep.
Muscular Back Exercise #6: Bent-Over Dumbbell Shrugs
Although most people perform their shrugs in the normal “straight up and down” motion, this is actually not ideal if you want to build trap muscle optimally since it places the stress primarily on the levator scapula.
Instead, lean forward at the waist slightly and then shrug your shoulders both up and back toward the midline of your body.
This is one of the very best trap exercises out there and you’ll really feel it when done correctly.
Give these 6 exercises a try as part of your back workouts and see what you think.”http://www.amazedfitness.com/workout-tips/uncommon-exercises-for-a-thicker-more-muscular-back/