Back exercises / Lats exercises - Build a strong muscular back

A strong back is the cornerstone to muscle building. Check these best back exercises to build wide lats and a strong back. The thickness and muscularity will then show for itself.

Best Back Exercises are the ones which build the entire back. The lats exercises I have mentioned are the best ones and will blast the back muscles like never before.
 

Introduction

Latissimus dorsi and erector spinae constitute the major muscles of the back. The basic function of back muscles is to pull shoulders downwards and hold the spine.
 

When training back muscles its not only important to have wide lats but the strength of the entire back is also important. Back is used in almost all important power moves which without a powerful back will suffer immensely.
 

Remember a strong back is the true measure of how much a weight trainer you are.
 

Critical Back Training Points for an awesome Workout

1. Back Training is tough for 2 reasons. It highly energy consuming and the out-of-view muscles makes it very difficult to target them properly. To counteract these drawbacks develop a mind-muscle connection by concentrating and contracting your back muscles harder.
    
2. Use slow negatives for proper back targeting.
    
3. Form is the most important thing, see your arms just as levers between the bar and your back muscles.
    
4. Bent over barbell rows is the granddaddy of all Upper back training exercises and Deadlifts are the best Lower Back Muscle Builders.
    
5. Warm up properly before all your back exercises and workouts.
    
6. Stretching before your lower back workout is crucial - lunges, high knees, butt kicks, lying scorpion, side bends.
    
7. Read the Back Safety Training Tips before starting any Weight Training Workout Program.
    

Back to Back Muscles. Latissimus dorsi constitutes majority of upper back and also lower back. This is therefore called lats. Trapezius also constitutes the upper back.

When training back its important to work these areas - Upper back, lower back and middle back.
 

The middle back is composed of erector spinae muscles.
 

Best Back Exercises

1. Upper back - Barbell Shrugs { &Dumbbell Shrugs } and Upright Rows for traps and close-grip chins and Lat pull downs.

2. Lower Back - Heavy Deadlifts and Bent-over Barbell rows are the best lower back exercises. Good mornings,Stiff Leg Deadlifts and Hyperextensions are great exercises.

3. Middle Back - Barbell rows, seated rows,One Arm Dumbbell Rows and T-bar rows build a strong middle back.

4. Serratus Muscles -Rope Pull downs and Barbell Pullovers.

5.Lower Back Exercises.

Now with this knowledge of the various muscles of back and best exercises for each part we can plan a deadly Back Training workout session designed to build overall back muscle density and width.

Basic Weight Training Program
 

For beginners I suggest that you do not waste time trying all the exercises mentioned here.

Start with Close grip chin ups/ Close grip pull downs and Deadlifts. You can add a rowing movement as well. But make these exercises a regular part of your back training workout and the results will amaze you.

Check the Back Workouts section to select a back training plan for you.

Also readBack Exercises at Home if you want to workout at Home.

Advanced Weight Training Program
 

In addition to chin ups and Deadlifts an advanced weight trainer should add bent over rows, hyperextensions and rowing exercises.

Check the Back Workouts section to select a back training plan for you.

Check the sample Weight Training Workouts section to select a back training plan for you.

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