Back Exercises For Men | 5 Best Routines For Bigger,Wider & Thicker Lats

Want to look good? Want to build your back wider, thicker, bigger? From a dozen exercises, is it difficult to choose the correct exercise? If is it so, then check out our list of best back workout routines for men which gives you better results and if you are not getting results of your workout then it is also possible that you are doing wrong exercises, so check out our list of back exercises.

There are endless no. of movements on the back but knowing which movements are best suited for building a wider, bigger and thicker back will help you to get the results faster. Before we go to back exercises for men, we talk about their benefits:-

BENEFITS OF BACK EXERCISES FOR MEN

1. GOOD PHYSIQUE:

Mostly guy’s are more likely to focus on chest, shoulders and also on biceps and tend to neglect back and legs and as a result, they will not get a proper physique. Mostly guys didn’t get the result’s only by choosing the wrong combination of exercises or by just not taking their back workout seriously. Chest exercises might look good in changing room and it may be harder to see the benefits of training your back as compared to pumping up your arms or chest but effective exercise selection for your flipside has myriad benefits. So put the same efforts on your back as much as you put on your chest, shoulders, and arms.

2. DEVELOP V-SHAPE PHYSIQUE:

If you want to build a signature “v-taper”–a big, broad back that makes you look powerful and even more dominant then you’ll need to focus on the following key muscles of the back

i.e
* Deltoids
* Lats
* Obliques

These muscles which are mentioned above would strengthen your spine and neck for improved posture and also reinforce your body against getting hurt and build your core strength and size and also  help you to prevent any injury. The below back exercises for men will help you to develop a v-shape physique.

3. REDUCE LOWER BACK PAIN:

Train your back properly will help to reduce lower back pain. Trained your back will strengthen your spine, shoulders, and core which results in removing the strain of lower back pain. Performing below men back exercises in proper form and add stretching routines or dynamic movements could make lower back pain a thing of the past.

NOTE FOR BACK EXERCISES FOR MEN:

WARMING UP:

 Do as many warm-up reps as you need, but never take warm-up to muscle failure as the following back exercises for men don’t include warm-up sets.

WEIGHT:

Lighten the weight after 1/2 set’s i.e choose a weight that allows you to reach muscle failure by target reps listed below in the back exercises for men and use a weight belt for deadlifts, rows and wrist straps.

LEARN THE FORM:

All men back exercises should be accurate in form for better results or to avoid injury or pain. If you are not performing exercises in an accurate form then don’t go for the heavy weight, first learn the form.

DO EXERCISES IN VARIATION:

It means don’t repeat all same men back exercises every week. For eg: if you are performing 5 men back exercises on Tuesday then on next Tuesday don’t  repeat all those same exercises.

BEGINNERS PERFORM MIXED BACK EXERCISES IN THE FIRST WEEK:

It has been seen that, for beginners, in the first week, to avoid any kind of injury or pain, they should perform mixed men back exercises ( By mixed exercises we mean that you have to do exercises of the chest, back, biceps, triceps, shoulders, legs in a very precise manner except abdominal exercises ) and the weight should be low to avoid pain and injury.
Now without further ado, here are our most effective exercises, ranked in no particular order.

ROUTINE FOR BACK MASS

1. CHIN-UP:

HOW MANY SETS AND REPS:

5 sets, 8-10 reps, 60-90 sec rest

HOW TO PERFORM THIS BACK EXERCISE:

Extend your arms and also take a wide, overhead grip on a chinning bar. Keep your knees slightly bent and your back straight as possible while creating a curvature on your lower back and sticking your chest out. This is your starting position.

Exhale and pull your torso up until your eyes are above the level of the bar or your head is around the level of the chinning bar and as you perform this movement, keep your upper torso in a stationary position and only your arms should be in movement.

Inhale and slowly come back to starting position.

Repeat this movement for given no. of reps and take 60-90 sec rest after each set.

2. BENT OVER BARBELL ROW:

HOW MANY SETS AND REPS:

5 sets, 8-10 reps, 60-90 sec rest

HOW TO PERFORM THIS BACK EXERCISE:

Hold the barbell with an overhand grip with your hands. Stand and bend your knees slightly and bend your torso at an angle of about 45 degrees, keeping your back straight. This is your starting position.

Exhale and pull the bar straight up until it touches your chest. While performing this movement, keep your elbows closer to your body and hold the weight for 1 sec.

Inhale and slowly return back to your starting position.

Repeat this movement for given no. of reps and take 60-90 sec rest after each set.

3. HANDLE T-BAR ROWS :

HOW MANY SETS AND REPS:

5 sets, 8-10 reps, 60-90 sec rest

HOW TO PERFORM THIS BACK EXERCISE:

Firstly, place the one end of the bar in a corner to prevent it from moving and load the weight on the other end of the bar.

Stand over the bar and place a double D row handle around the bar where the weight has been loaded and slightly bend your knees by keeping your back straight. This is your starting position.

Breathe out and pull the weight up to your abdomen by flexing your elbows.

Breathe in and after a brief pause, slowly come back to your starting position.

Repeat this movement for given no. of reps and take 60-90 sec rest after each set.

4. BARBELL DEADLIFT:

HOW MANY SETS AND REPS:

3 sets, 8-10 reps, 60-90 sec rest

HOW TO PERFORM THIS BACK EXERCISE:

Stand facing the bar with your feet slightly spread. Lower your hips and  also flex the knees until your thighs are almost parallel to the floor. Take an overhand grip on the bar. This is your starting position.

Breathe in and look forward by keeping your back slightly arched and chest up. Now, lift the bar up by straightening your legs.

Extend your torso after the bar passes your knees so you are standing erect with your arms straight downwards.

Breathe out and after a brief pause, slowly come back to your starting position.

Repeat this movement for given no. of reps and take 60-90 sec rest after each set.

ROUTINE FOR BACK THICKNESS

1. BENT OVER BARBELL ROW:

HOW MANY SETS AND REPS:

3 sets, 8-10 reps, 60-90 sec rest

HOW TO PERFORM THIS BACK EXERCISE:

Hold the barbell with an overhand grip with your hands. Stand and bend your knees slightly and bend your torso at an angle of about 45 degrees, keeping your back straight. This is your starting position.

Exhale and pull the bar straight up until it touches your chest. While performing this movement, keep your elbows closer to your body and hold the weight for 1 sec.

Inhale and slowly return back to your starting position.

Repeat this movement for given no. of reps and take 60-90 sec rest after each set.

2. ONE-ARM DUMBBELL ROWS:

HOW MANY SETS AND REPS:

4 sets, 8-10 reps (per arm) , 60-90 sec rest

HOW TO PERFORM THIS BACK EXERCISE:

Take a flat bench and grab a dumbbell with your right palm facing in and place your left palm on the right end of the bench for support. Place the left leg on the left end of the bench and bend your torso forward from the waist until your upper body is parallel to the floor. This is your starting position.

Breathe out and pull the dumbbell straight up to the side of your chest and keep your elbow close to your side.

Breathe in and slowly lower the dumbbell straight downwards.

After completing movement from right palm forgiven no of reps, repeat the same movement by grabbing the same dumbbell with your left palm facing in and place your right palm on the left end of the bench for your support and place the right leg on the right end of the bench.

Repeat this movement for given no. of reps and take 60-90 sec rest after each set.

3. HANDLE T-BAR ROWS:

HOW MANY SETS AND REPS:

4 sets, 8-10 reps, 60-90 sec rest

HOW TO PERFORM THIS BACK EXERCISE:

Firstly, place the one end of the bar in a corner to prevent it from moving and load the weight on the other end of the bar.

Stand over the bar and place a double D row handle around the bar where the weight has been loaded and slightly bend your knees by keeping your back straight. This is your starting position.

Breathe and pull the weight up to your abdomen by flexing your elbows.

Breathe in and after a brief pause, slowly come back to your starting position.

Repeat this movement for given no. of reps and take 60-90 sec rest after each set.

4. BARBELL DEADLIFT:

HOW MANY SETS AND REPS:

5 sets, 8-10 reps, 60-90 sec rest

HOW TO PERFORM THIS BACK EXERCISE:

Stand facing the bar with your feet slightly spread. Lower your hips and flex the knees until your thighs are almost parallel to the floor and take an overhand grip on the bar. This is your starting position.

Breathe in and look forward by keeping your back slightly arched and chest up. Now, lift the bar up by straightening your legs.

Extend your torso after the bar passes your knees so you are standing erect with your arms straight downwards.

Breathe out and after a brief pause, slowly come back to your starting position.

Repeat this movement for given no. of reps and take 60-90 sec rest after each set.

ROUTINE FOR BACK WIDTH

1. WIDE-GRIP LAT PULLDOWN:

HOW MANY SETS AND REPS:

4 sets, 8-10 reps, 60-90 sec rest

HOW TO PERFORM THIS BACK EXERCISE:

Sit on the lat machine and also take a wide overhand grip on the bar attached to the pulley by wedging your knees under the pad provided. This is your starting position.

Breathe out while bringing the bar down until it touches your upper chest by Keeping your back in an arc position and bring your elbows back. Hold the contract position for 1 sec.

Breathe in and slowly raise the bar back to the starting position.

Repeat this movement for given no. of reps and take 60-90 sec rest after each set.

2. MACHINE T-BAR ROWS:

HOW MANY SETS AND REPS:

4 sets, 8-10 reps, 60-90 sec rest

HOW TO PERFORM THIS BACK EXERCISE:

Stand over the machine provided by the T-bar. Take a wide overhand grip on the T-bar and slightly bend your knees by keeping your back straight. This is your starting position.

Breathe out while pulling the T-bar up until the plates contact your chest.

Breathe in and after a brief pause, slowly come back to your starting position.

Repeat this movement for given no. of reps and take 60-90 sec rest after each set.

3. SEATED CABLE ROWS:

HOW MUCH SETS AND REPS:

4 sets, 10 reps, 60-90 sec rest

HOW TO PERFORM THIS BACK EXERCISE:

Sit on the machine in such a way that you are facing the machine. Lean over as you keep the natural alignment of your back and grab the v-bar handles. This is your starting position.

Breathe out and pull the v-bar handle towards your torso until it touches your lower ribcage. While performing this movement, keep your back slightly arched and your chest should be sticking out and your elbows travel as far backward as possible.

Hold the contraction for 1 sec and slowly come back to your starting position while breathing in.

Repeat this movement for given no. of reps and take 60-90 sec rest after each set.

ROUTINE FOR LOWER-BACK

1. WIDE-GRIP LAT PULLDOWN:

HOW MANY SETS AND REPS:

4 sets, 10 reps, 60-90 sec rest

HOW TO PERFORM THIS BACK EXERCISE:

Sit on the lat machine and take a wide overhand grip on the bar attached to the pulley by wedging your knees under the pad provided. This is your starting position.

Breathe out while bringing the bar down until it touches your upper chest by Keeping your back in an arc position and also bring your elbows back. Hold the contract position for 1 sec.

Breathe in and slowly raise the bar back to the starting position.

Repeat this movement for given no. of reps and take 60-90 sec rest after each set.

2. MACHINE T-BAR ROWS:

HOW MANY SETS AND REPS:

4 sets, 10 reps, 60-90 sec rest

HOW TO PERFORM THIS BACK EXERCISE:

Stand over the machine provided by the T-bar. Take a wide overhand grip on the T-bar and slightly bend your knees by keeping your back straight. This is your starting position.

Breathe out while pulling the T-bar up until the plates contact your chest.

Breathe in and after a brief pause, slowly come back to your starting position.

Repeat this movement for given no. of reps and take 60-90 sec rest after each set.

3. CLOSE GRIP LAT PULLDOWN:

HOW MANY SETS AND REPS:

4 sets, 10 reps, 60-90 sec rest

HOW TO PERFORM THIS BACK EXERCISE:

Sit on the lat machine and take a close overhand grip on the bar attached to the pulley by wedging your knees under the pad provided. This is your starting position.

Breathe out while bringing the bar down until it touches your upper chest by Keeping your back in an arc position and bring your elbows back. Hold the contract position
for 1 sec.

Breathe in and slowly raise the bar back to the starting position.

Repeat this movement for given no. of reps and take 60-90 sec rest after each set.

4. SEATED CABLE ROWS:

HOW MANY SETS AND REPS:

4 sets, 12 reps, 60-90 sec rest

HOW TO PERFORM THIS BACK EXERCISE:

Sit on the machine in such a way that you are facing the machine. Lean over as you keep the natural alignment of your back and grab the v-bar handles. This is your starting position.

Breathe out and pull the v-bar handle towards your torso until it touches your lower ribcage. While performing this movement, keep your back slightly arched and your chest should be sticking out and your elbows travel as far backward as possible.

Hold the contraction for 1 sec and slowly come back to your starting position while breathing in.

Repeat this movement for given no. of reps and take 60-90 sec rest after each set.

5. LEVERAGE ISO ROW:

HOW MANY SETS AND REPS:

4 sets, 12 reps, 60-90 sec rest

HOW TO PERFORM THIS BACK EXERCISE:

Sit on the machine and accordingly adjust the seat height. Take an overhand grip on the handles and this is your starting position.

Pull the handles towards you, retracting your shoulder blades as you flex the elbows. Hold the movement for 1 sec and breathe out while performing this movement.

Breathe in and return back slowly to your stating position.

Repeat this movement for given no. of reps and take 60-90 sec rest after each set.

6. SEATED BACK EXTENTION:

HOW MANY SETS AND REPS:

4 sets, 15 reps, 60-90 sec rest

HOW TO PERFORM THIS BACK EXERCISE:

Sit on the machine and choose an appropriate weight. Grab the handles with your feet planted firmly on the footrest and your chest should be sticking out. This is your starting position.

Now, push the roller to the rear by extending at the hips and take a brief pause.

After a brief pause, return back to your starting position.

ROUTINE FOR BEGINNERS

1. CHIN-UP:

HOW MANY SETS AND REPS:

3 sets, 10-12 reps, 60-90 sec rest

HOW TO PERFORM THIS BACK EXERCISE:

Extend your arms and also take a wide or narrow overhead grip on a chinning bar. Keep your knees slightly bent and your back straight as possible while creating a curvature on your lower back and sticking your chest out. This is your starting position.

Exhale and pull your torso up until your eyes are above the level of the bar or your head is around the level of the chinning bar. As you perform this movement, keep your upper torso in a stationary position and only your arms should be in movement.

Inhale and slowly come back to starting position.

Repeat this movement for given no. of reps and take 60-90 sec rest after each set.

2. BENT OVER BARBELL ROW:

HOW MANY SETS AND REPS:

4 sets, 10-12 reps, 60-90 sec rest

HOW TO PERFORM THIS BACK EXERCISE:

Hold the barbell with an overhand grip with your hands. Stand and bend your knees slightly. Bend your torso at an angle of about 45 degrees, keeping your back straight.

Exhale and pull the bar straight up until it touches your chest. While performing this movement, keep your elbows closer to your body and hold the weight for 1 sec.

Inhale and slowly return back to your starting position.

Repeat this movement for given no. of reps and take 60-90 sec rest after each set.

3. SEATED CABLE ROWS:

HOW MANY SETS AND REPS:

4 sets, 12 reps, 60-90 sec rest

HOW TO PERFORM THIS BACK EXERCISE:

Sit on the machine in such a way that you are facing the machine. Lean over as you keep the natural alignment of your back and also grab the v-bar handles. This is your starting position.

Breathe out and pull the v-bar handle towards your torso until it touches your lower ribcage. While performing this movement, keep your back slightly arched and  your chest should be sticking out and your elbows travel as far backward as possible.

Hold the contraction for 1 sec and slowly come back to your starting position while breathing in.

Repeat this movement for given no. of reps and take 60-90 sec rest after each set.

4. DUMBBELL SHRUGS:

HOW MANY SETS AND REPS:

4 sets, 12 reps, 60-90 sec rest

HOW TO PERFORM THIS BACK EXERCISE:

Hold the dumbbells with your arms extended at your sides and stand erect by keeping your head straight. This is your starting position.

Lift the dumbbells and shrug your shoulders as high and as far back as possible.

Lower the dumbbells back to the starting position.

Repeat this movement for given no. of reps and take 60-90 sec rest after each set.

5. HYPEREXTENSIONS:

HOW MANY SETS AND REPS:

4 sets, 10-12 reps, 60-90 sec rest

HOW TO PERFORM THIS BACK EXERCISE:

Lie on the machine, facing downwards and accordingly adjust the upper pad so your upper thigs lie flat across the wide pad and also Keep your back straight. This is your starting position.

Breathe in and slowly bend your upper body forward from the waist until your back would be straight.

You have to bend forward till your back is straight and when your back start rounding, then you have to return back slowly to your starting position.

Repeat this movement for given no. of reps and take 60-90 sec rest after each set.

One Comment

Add a Comment

Your email address will not be published. Required fields are marked *