Last updated on: February 7th, 2020
Are you beach body ready? If not then don’t worry, it’s never too late to start getting in shape. We know that dieting and eating right is one of the toughest components of any healthy living regime, but, knowing what to do in the gym can be just as tough.
This is especially true if you’re struggling to build up a stubborn body part such as the back. If you’re stuck in the same monotonous training pattern and are looking for a few ideas of different exercises to mix things up a bit, there are plenty of different and unique exercises for you to try to get a thick and defined back. Here are a few fun exercises that will build up your back in no time at all.
If you choose just one exercise to build up your back, make it the humble pull-up. Pull-ups are one of the most effective compound exercises you could ever wish for, and they have been proven to pack heaps upon heaps of muscle onto the back in no time at all. Just because the only resistance that is used is that of your own bodyweight, don’t let that fool you, because pull-ups are one of the most effective exercises you could wish for. Best of all is the fact that they can be done virtually anywhere with a stable bar, and if you happen to adjust your grip, you can even work different parts of the anatomy.
One arm dumbbell rows
Next up we have one arm dumbbell rows, which are another very effective exercise that is proven to work the upper, mid, and even lower back muscles. By stabilizing yourself on a bench, the idea here is that you take a dumbbell in one arm, keep your head up, place the opposite knee on the bench and your other foot flat on the ground, and row the dumbbell until you reach failure. Next, change arms, switch legs, and repeat the process.
Close-grip lat-pulldowns are another great exercise that works incredibly well at isolating the lower and middle lat muscles. To perform this exercise, you take a V-bar handle, attach it to a high cable, and pull the handle down until it is around a cm or two lower than your chest. Once there, hold for a second or two, squeeze and extend your arms and repeat the exercise for as many reps as required. By the end of it, your lats should be on fire.
Wide dumbbell rows
Finally, if your back gains are still eluding you, wide dumbbell rows are ideal. These exercises can be performed in place of barbell bent over rows, and are equally as effective, if not more so. To execute this exercise you should take a dumbbell in each hand, bring yourself downwards into a squatting position and bring your head, neck, and torso up so that they form a 45-degree angle. Now, lift both dumbbells up without altering your stance at all. Next, slowly lower them back down so that both arms are extended. Repeat for as many reps as needed.