Back

[scv2004]

What are the best workouts to develop a wide muscular back? My shoulder blades protrude and I really want to build muscle in my back. I don't know why my back looks so screwed up, I hate how the bones in my back stick out. I am not even really skinny either, which makes it even more frustrating. Is it just genetics? What would have caused my back to be so underdeveloped? I know posture has a major effect on it, but I have seen kids with worse posture than me and their back is fine. What can I do to work on this?

[candyass]

First of all, you should set aside a day for back, either that or mix it biceps. Spend a lot of time on it, as it is a vital muscle group. As for the exercises:

deadlifts (you really have to do these, no excuses)
bent over rows (great for upper back)
wide-grip pullups (great for lats)
clean and jerk
lat pulldowns
shrugs
upright rows
dumb bell rows

These are a good group of exercises, but the list is hardly complete. Im not saying do all of them (that would be counterproductive) but pick 4 or so.

[Firehawk]

CHinups are another good one.

I agree with all of those exercises, especially what Candy said about the deadlifts. There really is no excuse other than if you are injured, but it better be a real injury lol. You have to do those to develop a strong back.

[Klinger]

You can also make your back look wider by building up the shoulders with presses and raises. Tone your torso, too, to accentuate the breadth in your upper body. That part is diet, cardio and ab/oblique work.

[Khaine]

Originally Posted by candyass

deadlifts (you really have to do these, no excuses)
bent over rows (great for upper back)
wide-grip pullups (great for lats)
dumb bell rows

That's pretty much my back workout right there.... Just recently got started with deadlifts and there can be no doubt, this exercise is vital.... The results are astounding....

Also, I haven't seen this exercise mentioned anywhere and don't really know what to call it, but it's kind of a bent over outward db row..... Make sure you hold it at the top and you should feel it working..... I had good results on my upper back with this.....

[wndrdr1111]

My current back routine is:

deadlifts
wide grip pullups
barbell rows
lat pulldowns
shrugs

All other excercises mentioned are great too. Deadlifts are the best in my opinion. They give you core strength and work lots of muscle groups.

Cheers

[yorkie85]

Seated cable rows are good as well. And assisted pull-up machines are great if you can only manage one or two regular pull-ups.

[Firehawk]

I think you need to get your waist as small as possible too to really show those lats.

[armorforsleep]

Originally Posted by IronMan

Back is really tough muscle to work -- can't see it, hard to connect mentally with it. Some tips to keep the bicep involvement to a minimum:

• Use a false grip (thumbless)
• Use lifting straps
• Pretend your hands are "hooks"
• Don't squeeze the bar
• On all pulldowns and chins keep your elbows back
• Use less weight in order to train yourself to really feel the muscle work
• If you get DOMS everywhere but your back then you know your technique is wrong for that body part

i used to have problems with lat development but this advice really helped me.

[Blaze]

Good mornings are really good as well. They hurt though, but pain is good right.