Top 5 Exercises For Increasing Back Mass

Blast and bomb your back into growth with these 5 exercises: bent over rows, pull ups, barbell shrugs, dumbbell rows and deadlifts.

BACK MUSCLE EXERCISES

1. Bent Over Rows

Each of the primary muscle groups of the back will be utilized in the bent over row provided you utilize proper form with a weighted barbell.

BACK MUSCLE EXERCISES

2. Pull ups and Chin Ups

This exercise is a true measure of strength and a hefty challenge simply because you’re lifting your full body weight. An alternative for beginner would be to use a assisted pull-up machine which uses weight to counter act your own bodyweight.

BACK MUSCLE EXERCISES

3. Barbell Shrugs

Depending on the scale of your workout, you can usually dish on a lot of weight when working your traps – just keep your workout appropriately balanced.

BACK MUSCLE EXERCISES

4. Single Arm Dumbbell Row

This exercise provides a much fuller contraction over a greater range of motion as compared to barbell rows. This is also an ideal way to isolate and focus on each side of your back, resting one as your motor through working the other.

BACK MUSCLE EXERCISES

5. Barbell Deadlifts

The deadlift is a widely popular exercise and for good reason. It’s a part of every serious weight training program because it requires the majority of the body – including the muscles of the back – to work in conjunction for the perfect lift workout.

BACK MUSCLE EXERCISES