We all want to be slinging around weight or crushing a WOD while “looking” like we lift. Although a ripped physique might not be your ultimate goal, it sure is nice having one to show off anyway. Our back muscles contain some of the largest and smallest muscles in our body and are used in a variety of different movements. Developing a chiseled back often has the supplementary benefit of transferring into better performance in your sport. Here are five exercises that will help define and grow your back and translate to increased performance.
5 Exercises for a Stronger Back
1. One Arm Dumbbell Row
Dumbbell rows are often overlooked for the barbell row because of the increased loading that can be done on the barbell. However, using the dumbbell can improve your core and stabilize muscles while giving you the opportunity to isolate your back muscles.
Ensure that you are performing good movement mechanics rather than just yanking the dumbbell from the floor. Work through the full range of motion at a tempo while squeezing your lats at the top of the rep.
2. Clean/Snatch Pulls
Ever see an Olympic weightlifter and think to yourself, “Check out those TRAPS!”? The first and second pull of both the clean and snatch ask a significant amount from your upper back. Furthermore, in order to keep the bar close — which is vital in the Olympic lifts — your lats are forced to work overtime to keep the bar pulled into your body.
Performing pulls at more than 110% of your best snatch or clean and jerk will surely tear up your back and have significant carryover benefit to your lifts.
3. Pull-Ups
Pull-ups are a staple in a variety of different programming styles, which says a lot about their utility and effectiveness. They target a large area of the back and also assist in developing the smaller stabilizing muscles. Once you are proficient in bodyweight pull-ups, make sure that you are progressively overloading by adding weight, or choosing a tempo, as you continue.
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4. Pendlay Row
If “thick” is the new “ripped,” then rows are the new bicep curls. Rows are a great tool for developing the thickness of your upper and middle back and are a featured functional movement to boot. Pendlay rows from a dead stop each rep have the added benefit of improving your power output to translate over to your Olympic lifts.
To do the Pendlay row, start with a standard Romanian deadlift position with the bar resting on the ground. Soften your knees and grip the bar just outside shoulder width. While keeping a neutral spine and tight core, pull the bar from the ground.
5. Deadlifts
NEVER forget your deadlifts. Deadlifts make you strong. Deadlifts make you sexy. They should be a staple, along with squats, in any and all training regimes. If performed correctly, they can also be a great stressor on the full range of back muscles. You won’t find many chiseled backs that ever got that way without a healthy dose of deadlifts.
Try incorporating these five exercises into your training programming and you’ll start seeing improvements in no time.
