5 Must-Do Exercises to Get Wide Back

The Ideal Workout Routine for a Wider Back

One remarkable thing that most bodybuilders boast of is a broad back. Many people push themselves to get there, but what are the exercises to get wide back?

The typical appearance of an ideal bodybuilder includes big arms, a massive chest, bulked leg muscles, and a broad back. Although this gives someone the perfect shape, it takes a lot of effort and time to attain that.

To break things down even further, there is an upper body, and then someone is also judged by their lower body. The lower body takes time to develop, but we’ll cover that some other day. So the upper body; the back is the largest muscle group in your upper body.

It is composed of both deep and superficial muscles. Some of the major back muscles include;

• Posterior deltoid
• Infraspinatus
• Teres minor and teres major
• Latissimus dorsi
• Trapezius
• Rhomboid
• Erector spinae.

Different exercises hit different muscles groups, and it is essential to know which one you’re working on. The latissimus dorsi or the ‘lats’ are the muscles that give someone a v-shaped back with which the wideness comes in. You’ll have to work on your lats a lot if you want to get a wider back.

Nonetheless, it is essential to note that exercises should begin with warm-ups. In this case, you should have a good set of upper back stretches to get the adrenaline kicking before you can start lifting the weights. Furthermore, it is important to work on your shoulders as they play a crucial role in how your back appears when you flex.

So if you’re looking for exercises to make your back wider, what are your options?

Exercises to Get Wide Back

If you’ve been putting lots of effort into getting a wider back to no avail, consider opting for these effective wide back workouts for maximum results;

1.     Straight Arm Pulldown

You can only do this exercise on a machine. This exercise impacts your back and shoulders, isolating the latissium dorsi, posterior deltoid, teres major, triceps brachii, levator scapulae, and deep rhomboisis. The combination of the gains from these muscles makes your back wider.

The procedure to perform this exercise is;

1. Secure the pulldown bar.
2. Put your desired weight in the machine. Starting smaller to avoid straining, affecting your form, injuries, or muscle imbalance is advisable.
3. Stretch your arms towards the pulldown bar and firmly front-grip on it.
4. Gradually pull down the bar as you get resistance from the weights set. Pull as low until you get close to your body.
5. Slowly release as you resist the weight until the bar is back to the initial position.
6. Do several other reps and increase the weight.

2.     Wide Grip Pull Ups

Pull Ups are known to be a killer exercise and probably the best exercise for a wider back. They work on your brachioradialis, brachialis, biceps brachii, posterior deltoid, teres minor & major, middle & lower trapezius, and latissium dorsi. Pull Ups test your form and endurance, and there are different techniques on how to do them. However, for a wide back exercise, the wide grip version is the best.

The correct way to do the exercise is;

1. Stand below the pullup bar.
2. Raise your hands and grip the bar. It is ideal if you use a front grip for more resistance on your back. Go as wide as you can.
3. Raise your legs and cross them to suspend the rest of your body entirely.
4. Lift yourself gradually until your chin is past the pullup bar.
5. Descend slowly until your body is fully suspended.
6. Do several other reps and if you are interested, introduce weights on your waist or ankles for extra resistance.

3.     Seated Cable Rolls

Seated cable rolls are a two-way exercise that impacts different muscles depending on your position while doing the exercise. The pulling work on the pectoralis major, brachialis, and brachioradialis. The reverse movement works on the ters minor & major, posterior deltoid, middle & lower trapezius, infraspinatus, deep rhomboids, deep erector spinae, and latissium dorsi.

The proper way to do this exercise involves;

1. Set the weight you want to begin with.
2. Sit on the bench of the cable machine.
3. Stretch your legs and rest them on the platform provided to give firmness.
4. Stretch forward, and arms headed towards the gripping bar. Grip the bar with both hands.
5. Pull the bar backward without changing the position of your legs or curling your back in any way. Go as far as you can to get to an upright sitting position.
6. Gradually keep releasing as you go back to return to the bar where it was initially.
7. Do several other reps and increase the weight for more resistance.

4.     Side Lateral Raises

Side lateral raises are back exercises that will test your strength, posture, and endurance. It works on your anterior deltoid, lateral deltoid, and serratus anterior. Although these muscles are slightly located close to the ribs, they contribute to the overall v-shaped back appearance.

The safest way to perform this exercise is;

1. Pick two dumbbells of the same weight and place them on the floor on either side of your arms.
2. Look for free space and stand firm with your feet almost together.
3. Pick up the dumbbells. Maintain the stretch on your arms without straining or trying to lift the dumbbells.
4. Raise the dumbbells to the side. Ensure your body is firm and not swinging. Breathe in and out steadily and make the procedure slow.
5. Slowly bring down the dumbbells back to your waist position.
6. Do several other reps and increase the weight for more resistance.

5.     Single-Arm Dumbbell Rows

Like side lateral raises, you require some safety tips before performing this exercise. Dumbbell rows work on your posterior deltoid, brachialis, brachioradialis, middle & lower trapezius, infraspinatus, teres major & minor, and latissiun dorsi.

How to perform the workout;

1. Get a strong bench for support and a dumbbell.
2. Stand beside the bench and put your right knee on the top part of the bench.
3. Place your right hand on the bench for support and keep your left leg rooted to the ground.
4. Please pick up the dumbbell using your left hand and suspend it.
5. Raise it towards the side of your ribs and gradually release it slowly back to the suspended position.
6. Do several reps, then change the hands and legs to work on the other half of the back.
7. Add more weight for extra resistance.

Conclusion

It is essential to consider personalized exercises if you’re targeting specific muscle groups. It helps you make the most out of the wide back workouts. If you feel that you’re overdoing such exercises, you can opt for exercises to get rid of the wide back to cut down on the width. At the end of it all, you have to observe safety and check on your diet.

Are you looking to get a wider back? Do you know the correct exercises to get you there? Leave a comment.

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