How To Get A Bigger Back

how to get a bigger back

There's 3 areas you got to focus on to get a bigger back…

  1. You got to work your lats (or latissimus dorsi) so you can make your back look wider to give you that sexy V-taper that also makes your waist look smaller and To get wider lats…

    You need to do any type of pull-ups or chin-ups or use any type of lat pulldown machine but its much better to do pull-ups or chin-ups than lat pulldowns to quickly build up your lats.

    Click on photos to see how to do exercise

  2. You need to build bigger upper traps or trapezius muscles and if you don't know already your traps are the mountainous looking muscles coming out the side of your neck - See the picture below↓
    how to get bigger traps or trapezius muscles

    The best exercises you can do for bigger traps are…
    • Olympic lifts like Power cleans, Snatches & High Pulls &…
    • Overhead shrugs and Regular shrugs &…
    • The Farmers walk with heavy dumbbells & Even Walking on your hands are all good exercises for bigger traps.

    Click on photos to see how to do exercises for bigger traps

  3. You need to work on the middle area of your back by building up your rotator cuff muscles, your middle traps and the muscles between your shoulder blades and usually…

    Any exercise that works your lats and traps will generally take care of your middle back as well but for a better middle back workout you can do specific rotator cuff exercises and/or any exercise where you are pulling the weight towards your chest like any rowing exercise.
  4. Click on photos to see how to do exercise

    Your rear delts (or the shoulder muscles on your back) also need to be worked on to get a bigger back but whenever you do any back exercise (except for shrugs) your rear delts are already involved and you can go here to see how to work your rear delts or the back or your shoulders more directly but…

The best overall exercise you can do for a bigger back is power cleans or…

Any other Olympic lifts such as the clean & press or power snatches because these exercises will work on all 3 areas of your back at the same time (your lats, traps & middle back) so basically…

You'd build an impressive back if you a did a workout where all you did was 4-to-6 sets of 4-to-12 reps of just Power cleans or any other Olympic Lift but…

You can follow this 3-part workout below To Build A Bigger Back…

GROUP 1
Click on photos to see how to do exercise

GROUP 2
Click on photos to see how to do exercise

GROUP 3
Click on photos to see how to do exercise

Workout guidelines for building a bigger back…

The most important thing you need to do for a bigger back is…

You need to make your back get stronger each time you workout so make sure you are keeping a training log and make sure you are trying to use more weight, reps and/or sets each time you workout to progressively get stronger to make your back bigger - For example…

If you do 4 sets of 10 pull-ups using just your bodyweight then at first your back may get a little bigger and wider but in order to make it much bigger than it already is…

You're going to have to beat that workout by…

To eat right for a bigger back…

Make sure you also see…

You may also want to look at…



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There are 22 comments
Stephanie

Can a woman do this work out too?

April 20, 2014

vikash

i want v-shaped lats. what should i do.my height is 173, and i'm 70kg. 20 years old. please suggest me

April 16, 2014

adrian bryant

shoulder width grip pullups are the best

April 17, 2014

Dev

Hy Brother i m 25 years old 183hight n 64 kg Weight n going to gym frm Last 1 Month 6 days in Week n Wanna gain Weight n muscle so wht should i eat n which workout plan i shld do Thnx :)

December 27, 2013

Adrian Bryant

go here

December 28, 2013

Jerry

bro ad,
I'm a 15 years old boy,what kind of workout and what kind of food should I eat and I do

December 07, 2013

Adrian Bryant

what is your goal?

December 08, 2013

jerry

a simply shredded body for arms chest and back

December 09, 2013

jerry

Thank you..You and Your website were so awesome thank you again.

December 11, 2013

Rena

Hello Adrian,

I want a leaner back not a wider back. What are the best exercises for that?

Thanks

December 06, 2013

Adrian Bryant

what is your current weight and height?

December 08, 2013

Sperminator

Hello, I wondered how many time should take a mass gaining period ?
Also how much weight to take during this period
Thank you.

October 10, 2013

Adrian Bryant

do you mean how long should you spend gaining mass?

October 11, 2013

pasa

i'm 21 yrs old, 167lb and 6.1...

what exercises are the best for widening the shoulders and back faster?i

September 23, 2013

Adrian Bryant

the exercises on this page and this page here

September 23, 2013

H

how to burn belly fat on the side of the stomach not the middle part.My waist is long because of my side what should i do?

July 15, 2012

Adrian Bryant

read this

July 15, 2012

H

it says page not found

July 20, 2012

Adrian Bryant

try it now

July 21, 2012

Nick

I want to get ripped and put some muscle on my chicken legs. How can I do that?

June 13, 2012

Adrian Bryant

start here

June 14, 2012


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