There are a lot of exercises that passively gets to the back. But no matter how much you do them, they are not going to give you that ripped strong looking back. The best way to go about it is to include the best back workout for mass. This will not just give you a sizable, defined, and great good appearance from the back, but it will also improve your strength, balance, and resilience.
It is understandable that we naturally desire to work on body parts that are directly our line of sight, but there is so much you stand to gain if you put in one or two moves that can target your back more. The truth is, for the sake of our health and a more balanced appearance, we should be working on our backs as much as we work on other parts of our bodies.
Having said all that, let’s not take a look at the best back workouts at home and in the gym. Most of the moves we’d highlight in this article are simple moves you can do anywhere; mostly moves that you can do with very simple or no equipment or machines.
Band Bent-Over Row
You can perform this move with a simple band. It looks quite simple, but do not be deceived, this move is tricky and quite complicated. Start with a light-resistance version that can serve as a warmup in preparation for the routine proper.
- Grab a low-resistance band and set it out on the ground. Stand on the middle of the band, grabbing the two ends in either hand with a pronated (overhand) grip, hinging at the hips and slightly bending your knees in an athletic stance. Make sure that your back isn’t rounded.
- Squeeze your back to pull the band ends simultaneously to your chest, or as close as the band allows. Pause for a moment at the top of the motion, then slowly return to the original position, working against the band’s resistance.
You may want to know that the more resistant the band is, the better it controls your range of motion. In addition to being one of the best back workout moves out there, it is also great for the hands, shoulders, and glutes.
Some professional weight lifters refer to this move as the king of compound movements. This means it targets a good number of muscles, much more than other exercises. It is a full-body workout that builds the glutes, shoulders, arm, legs, and the back. Many people regard this as the best back workout because of its compound nature.
- Squat down and grasp a barbell with your hands roughly shoulder-width apart.
- Keep your chest up, pull your shoulders back and look straight ahead as you lift the bar. Focus on taking the weight back onto your heels and keep the bar as close as possible to your body at all times
- Lift to thigh level, pause, then return under control to the start position
If you are trying out this move for the first time, you may want to try it out without any weights first. Every of the moves considered the best back workout move would not give you the benefits you desire if you don’t get the right form. So, try it out with only your bodyweight first, before adding external ones.
Your lats, rhomboids, lower traps, scapular stabilizers, and arms are some of the body parts this move gets to. It has a lot of similarities when compared to chin-up, but if your focus is to maximize your back growth, then this should be part of your routine.
- Grab the pullup bar with your palms down (shoulder-width grip)
- Hang to the pullup-bar with straight arms and your legs off the floor
- Pull yourself up by pulling your elbows down to the floor
- Go all the way up until your chin passes the be bar
- Lower yourself until your arms are straight
There are a few tips that gave this move out as one of the best at home back workouts. Instead of using a proper bar, you can use the bars at a playground, a tree branch, or a sturdy door.