The Back Workout Routines Get Wide Lats and Thick Traps With This Killer Workout!

     Whether you want to put on masses of muscle or simply want to look cut and clean, nothing says "I train Hard" like a big back! Getting a ripped back takes time and effort, just like the other body parts. Here are some key exercises to getting that great back you desire.

The deadlift helps work your lower back with intensity because it's the primary pivot spot for this exercise. With a proper deadlift, you extend the back and straighten the legs. The deadlift also places a lot of strain on the lats and traps. The lats are used the keep the bar in close to your body as you pull upwards. They are working although you may not feel them contracting in the same was as you would on a pull-up or a row. Even without the "shrug" movement, your traps will be burning just from the weight.

If your back workout routine involves deadlifts, be sure to do them at the beginning of your workout. They are a hard, heavy movement with a relatively large range of motion, and doing them after any other pulling movements is going to seriously limit the weight you can use. You won't get the full benefit if you are swinging too much weight.

However, there are other variations of the deadlift that you can use if you want to start your back training with pull-ups or rows. Rack-pulls are a short deadlift with the bar in a safe position. You start with the bar around knee height and pull the bar to lockout. Since the range of motion is much shorter, you can still sling some serious weight around even when your back is fatigued from other movements!

Most people focus on pulling exercises when focusing on the upper back. You will never be able to build a truly massive thick back without some serious workout with heavy free weights and this is very essential to get that wide back that everyone wants. Rowing is also a great way to increase your bench pressing abilities. A row is essentially the opposite of a flat press, and getting strong at the movement gives you great stability on the bench.

Another row variation is the dumbell row. From what I've seen, many people make mistakes here. I usually see trainees using super-strict, slow form with a small weight that they can probably curl! Form is important but only heavy weights will build up your back. The deadlift is great for the back, but uses almost every muscle group. Do you really think you need to "isolate" your lats to make them grow? If you use dumbbells for exercise, take a strong stance and brace yourself with your hand on the dumbbell rack. Also, use a huge weight for higher reps.

Finally, we come to a movement that every bodybuilder, weight lifter, and athlete is familiar with. While deadlifts and rows are going to put most of the mass on your back, you'll never get wide, flaring lats if you don't get strong on vertical pulling movements. If you aren't an advanced bodybuilder, then the pull-up is always the answer. You will eventually find pull-downs of various sorts to be better for back development, but until you're seriously big and strong, you need to bust ass pulling your entire body to that chin bar. This aspect is an important part of a back workout.

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