Our product picks are editor-tested, expert-approved. In order to stabilize the torso, the lower back (erector spinae) muscles are forced to work very hard. This content is imported from {embed-name}. The exercise focuses on the erector spinae, also called the spinal erectors, which bulge along both sides of the spine to give the back a more 3D look, says Kompf. It takes specific exercises, body positioning, and angles of pull to effectively target the mid-back area. “So to really build back mass, you need to have at least one back-focused day per week in your lifting routine, ideally along with another day devoted to the posterior chain, or entire backside of your body—back included.”. You can get almost endless resistance through bodyweight training variations alone, or, you can also render the movement more difficult with the use of a weight vest or dip belt. That includes overhead press, shrugs, standing triceps press, kettlebells, and most Olympic lifts. Maintaining a slight bend in your elbows, raise the weight until your arms are completely vertical and parallel to the floor. Here are a few different exercises you can do. Chinups are great, but for back mass, pullups are better. However, this technique may increase the stress on your lower back, so use it with caution. Conventional Deadlift. Perform 3 to 4 sets of 8 to 12 reps. Weighted rows. How to: Set an incline bench to a 45-degree angle and, holding a dumbbell in each hand with a neutral grip, lean your torso onto the bench, feet braced on the floor. This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. How to: Lie face-down on a hyperextension bench with your upper thighs on the pad, your feet secure, and a weight plate against your chest with your arms crossed. Recs: Use the deadlift to kick off a posterior chain workout, opting for heavier loads as you master the form. Feel free to comment below if you think I’ve left out something that deserves to be in this list, or if you have any general feedback or questions. The weighted variant of the delt flies. The Top 5 Best Lower Back Exercises In additional to the exercises listed below, every exercise you perform from a standing position will work your lower back. Along with deadlifts, this is the best exercise to help bring out that Christmas tree look in the lower back that bodybuilders strive for. We may earn a commission through links on our site. You may be able to find the same content in another format, or you may be able to find more information, at their web site. There are hundreds of videos out there that feature people dead lifting way too much weight, weigh that they aren’t ready for yet, with a horrible rounding of the lower back. Pause at the top of the movement, then slowly reverse the motion and control the weight down to the ground. See the video for an explanation on three different row variations; the one arm dumbbell row, the barbell row, and the one arm cable row. Stand with your feet shoulder-width apart and your lower back in a neutral, non-rounded position. Recs: Perform with a variety of rep and set schemes, using a weight belt or weight vest during low-rep sets or a resistance band for assistance during high-rep sets. You can perform bodyweight rows on rings or a bar in s squat rack. Hold a light barbell across the top of your shoulders. They put more of the load on your wings by limiting how much your biceps can pitch in during each pull. The movement is simple. But as cool as having big chest and defined, round biceps may be, working on your lats, trapezius, rhomboids and lumbar muscles, are just as cool, and also essential. How to: Sit at a cable row machine with your feet flat on the pads and knees slightly bent. A defined “V taper” is something that most people strive for, but not all achieve. 10 Best Back Exercises for Building Muscle For the guys out there with big pecs and killer biceps but no lats or no traps: You're all 'show' and no 'go.' Don’t neglect your lower back and reserve a three to four sets of these for your back or lower body workout. How to: Lie down on a decline bench with both legs secured and a dumbbell on the floor behind your head. It also eliminates all chance of swinging the weights up so that you really isolate your lats. This exercise should be included in all best back workouts for mass. Single arm dumbbell rows This workout was created to be as complete for your back  development as possible but you can take exercises out to add to your own routine, or alter this one, as you wish. They are also a great accessory exercise after deadlifts and squats. Single-Joint exercise is best done unloaded until you can do a diamond grip here s. 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