The BEST Exercises for Your Back

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Title: The BEST Exercises for Your Back

Word Count: 740

Author: Marc

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The BEST Exercises for Your Back

Copyright 2005 Marc

Have you ever wondered what the most effective ways to

build back muscles are? There's so many exercises to

choose from that it can be confusing to know exactly which

ones will make your back stronger.

Over the last 16 years, I've done just about every back

exercise. Granted, not all the variations, heck, I thought

I knew them all but I'm continually shocked to learn a few

new movements that make me sore again like a teenager who

hits the weights for the very first time (breaks into Top

80's song by Madonna)....

After doing many back exercises myself, the most effective

back exercises you can do are the following:

* Assisted wide-arm chin up (or regular pull ups)

* Assisted chin up ( or regular pull ups)

* Barbell rows

* Wide-arm lat pull downs

* Close-grip lat pull downs

* Dumbbell rows

* Wide-arm cable rows

* Close-grip cable rows

More important than that...

In that order! That's right. Not only are those a list of

the most effective back exercise but they are in order of

overall back development importance. Re-read this section

again until it soaks in. While you might have 10,000

exercises to choose from, not all of them will be as

effective in making your lats so wide it will be hard to

walk thru the door.

Listen...

If you want big barndoor lats, then pull ups are the king.

Followed by barbell rows. You'll get a thick, strong back

just with pull ups. Add in the barbell rows and you are

doing the exercises most professionals do.

You will probably see a lot of males/females on the cable

row machine. And much like squats, you'll only see a

handful of people who can or will do pull ups on a regular

basis.

Those are the ones who will have bigger and better

developed backs then the cable rowers or the people who use

those machines week after week. There's absolutely nothing

wrong at all with variety but a common mistake so many

people make is sticking with lesser known exercises and

completely missing out on the foundational exercises.

Hopefully you know that if you want the best leg

development possible, then you cannot beat squats. Just

like squats hit all the muscle of the leg, pull ups will

work all the muscles of the back.

Between the exercises listed above, you will be doing the

top notch, fundamental exercises for overall back

development and growth by doing pull movements and row

movements. Your muscles will be forced to grow!

If anybody has ever told you that you 'have a hole in your

back.' They won't after you start including these in your

weekly line up.

And if you think you can only do one style of pull up it

only takes a little imagination to realize that even pull

ups can be varied quite a lot to hit the muscle from

different angles. Even with rowing movements, you can row

to the stomach for a completely different focus on muscle

then if you row to the chest or row to the chin.

It's all back but the variety will really stimulate the

area. Next time you do any rowing movements, think about

where the bar is going. Lower, middle or higher. Each

variation will help with development and keep you from

hitting that dreaded plateau!

Not only will your back become stronger but you'll

experience full development. That's exactly what you want

to do. Variety and sticking with the basics.

Sound familiar? It is.

If you want the best back development, you'll include pull

ups. And then pick and choose from the list above in terms

of effectiveness after that. You can do any number of

additional back exercises for variety and variation.

The truth is...

Many people cannot or will not do pull ups. But they will

spend their time on every other machine or use all kinds of

isolation exercises to work the back muscles. They are

simply missing the point. Make sure you include pull ups

and the other most effective exercises in your arsenal and

you are almost guaranteed to boost your back development by

a notch or two.

If you really want a challenge, see how many high quality

pull ups you can do or add weight. You'll bring yourself

to the next level.

About the Author:

Marc is a bodybuilder and author of the, Beginner's

Guide to Fitness and Bodybuilding. You can get info on

Marc's e-book at: http://www.Beginning-Bodybuilding.com To

get Marc's free e-zine, visit http://www.JustAskMarc.com