Get a Thicker Back with these 4 Exercises

April 11, 2017

Get a Thicker Back with these 4 Exercises

You often pay attention to those glamour muscles such as your abs or biceps during workouts. You may not see it as much as the others but your back requires the same love and attention that you give to other muscle groups. This is because a healthy and defined back creates muscular balance, supports your spine and pelvis, thereby making you more stable, and minimizes neck and shoulder pain. Not to mention, a shredded back just looks amazing. Let’s review four exercises you need to do to get that wide and jacked back.


back, exercise, muscle

  1. Cable Rear Deltoid Fly

 This is the an amazing and often neglected back exercise because it’s a shoulder exercise. Here’s the thing: Focusing on the rear deltoids helps you in the development and stability of your shoulders. As a result, you will be able to do exercises with more stability and strength. At the same time, it will give your back a larger appearance.


  • Grab the left pulley with your right hand and then the right pulley with your left hand.
  • Move your arms back and outward while keeping your arms as straight as you can.
  • Hold for three seconds then go back to your starting position.


Check out this video demonstration to better illustrate how to do this exercise.


  1. Bent Over Row

This exercise strengthens your upper back and greatly complements your bench press gains. It also helps maintain good posture and activates your lower body and core. Here’s how to do it:


  • Stand with your feet at shoulder-width apart.
  • Arch naturally while grabbing a bar, similar to how you do the deadlift.
  • Bend forward at the hips while slightly bending at the knees until your torso is about 45 degrees to the floor.
  • Pull the weights upward and slightly back.
  • Slowly lower the bar to the starting position.


Check out this video for reference.


  1. Close Grip Lat Pull-down

This exercise is ideal for beginners who are looking for exercises that strengthen the back. It targets the inner middle back; muscles that often go neglected. Since it is also a compound exercise, it works out your shoulders and biceps.


  • Hold the bar with your palms facing inwards.
  • Sit down on the machine with your arms fully extended and your back straight.
  • Pull the V-bar down until it almost hits the top of your chest.
  • Hold for three seconds then bring your arms back to your original position.


If you need a demonstration, this video can help you out.


back, exercise, muscle

  1. Shoulder Width Grip Pull-up

The pull-up is a great exercise that works out your back, shoulders, core, and arms all at the same time. It improves your relative strength or your ability to move your body-weight through a plane of motion. Here’s the proper way to do this:


  • Grab the bar with your arms at shoulder-width. You should be hanging in this position.
  • Strengthen your grip and engage the muscles in your back only. This is not a bicep exercise. You should be pulling from the back. The biceps are there as anchors.
  • Slowly pull your body up while squeezing the back muscles.
  • Slowly let yourself down to your original position while maintaining a firm grip on the bar.


This video will guide you on how to do a proper pull-up.


Tell Us What You Think!

Are you ready to say hello to a toned and defined back?

What exercises do you use?

Let us know in the comments below!

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