Back Attack: The Workouts You Need to Build Your Back - Fast&up

Back Attack: The Workouts You Need to Build Your Back

Fast&up Back Bodybuilding

Building a wide, thick & dense back tremendously improve the way your physique looks. As the famous saying goes, bodybuilding contests are won from the back. A great v-taper creates the illusion of a small waist and a large back. Unlike some of the other major muscles, back is not a mirror muscle that can be seen while hitting it in the gym. So to build an impressive back you should learn to master the 'Mind-Muscle' connection while going through the exercises mentioned below. You'll need to attack your back with a variety of exercises targeting all the muscle groups in your back.


Your back is a big & complex muscle group. Simply the back can be divided into:

Upper Back- Rhomboids, Teres (major & minor), Trapezius & upper part of Latissimus dorsi.

Lower Back- Lower lats & lower regions of Erector spinae.

Different fibers of back muscles run at different angles. In pursuit of a monster back, you can't leave any muscle-fibers unturned. These exercises will ensure that you get the most out of your training, emphasizing both back width & thickness at the same time!


Deadlift is like the 'Big-daddy' of all the back exercises, engaging a large number of muscles!- almost all of the back muscles, abdominals, thighs & glutes. This compound movement is considered as the best mass & thickness builder for your back

Grab the bar with slightly wider than shoulder-width & a pronated grip, as the supinated grip puts the bicep in a vulnerable position. Keep your core tight, chest up, lower back, and hamstrings contracted & back straight. Inhale and hold your breath. Lift the bar off the floor by exploding through your feet. Keep the bar close to the body. Once the bar reaches your knees, straighten your legs and extend your back. Do not hyperextend, as your shoulders and hips should be aligned. Exhale at this position while crunching the scapulae together for extra upper back stimulation. In a controlled manner return the barbell to the floor.


 Want those 'BARN DOOR LATS'? This is the exercise you must bank on. Bend in the waist; place your left knee on the lower part of a bench & left palm on the upper part of the bench. Torso should be close to parallel to the floor and keep the back arched. Grab the dumbbell with your right hand using the neutral grip. Pull the dumbbell up in a rowing motion pushing your elbows back and tucked-in closer to your hips. Keep the dumbbell close to your body. Hold this position for a second, contracting your lats and rhomboids. Lower the dumbbell slowly, letting your scapula stretch & relax. Repeat the movement while alternating sides.


This is another width-builder, mainly targeting latissimus dorsi & teres major. It's a great alternative to conventional chin-ups. Using a pronated grip, grab the bar shoulder-width apart. Holding the bar sit down & plant your thighs firmly in the knee pads. Pull the bar down by retracting your scapulae and engaging your lats more. Lower your elbows using them as hooks bringing the bar down to your upper chest. Squeeze your back and shoulder blades together & hold the contraction for a second.


Upper trapezius muscle can be built with much ease as it already gets a fair share of stimulation from other compound back exercises. Keeping your arms rigid, lift your shoulders (shrugging) as high as possible and backward at the same time without moving the neck. Hold the contraction for a few seconds, without losing the tension. Lower the barbell down letting the traps to stretch & relax. Having those thick pop-out traps can give your back a 3D look.


Cable Pull Downs
3 x 12, 10 & 8 Reps
Dumbbell Rows
 3 x 10-12 (each side)
Barbell Shrugs
4 x 15 (3 sec hold)
 3 x 10( warm-up ), 3 x 6-8 (sets till failure)


Back is a big & a complex group of muscle which requires a variety of well thought and even perfectly executed exercises. This training program is a good starting point to grow some chunky slabs of muscle hanging off your back.

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Roshan Shinde

-Expert and Writer