4 Improved Movements For The Back

You’ve built your abs and your arms and you think your body is complete and ready to turn heads?

Well as those heads turn and you pass by, they’ll be looking directly at your back. And if your back is underdeveloped your overall look will suffer and you’ll look imbalanced.

A big, good-looking back with dense lats, capped rear delts and that amazing V – shape won’t only complete your look, but it will give you the

Are you ready to build your strong back? Then you should try these 4 exercises and moves for building your width, thickness and symmetry!


This is one of the most effective exercises, which is very taxing at the same time, you need to focus as much as you can to obtain the best results.

The deadlift uses almost all muscle groups, while stimulating the production of anabolic hormones. And the most important part, this exercise makes one of the best back exercises which develops both your upper and lower back muscles, of course if you perform it with the proper technique and form.

To really target your back, you should be using the usual hip-width stance, like when you perform a standing vertical jump. Classic deadlifts work amazing for hypertrophy due to the bigger range of motion they offer, and sumo deadlifts are amazing for maximum leverage for powerlifts.

For maximum size gains, you should use both high and low rep ranges. You should never risk the form in order to lift heavier weights, and you should end the set before your form disintegrates.



If your goal is a wider back, the go to move is the single-arm dumbbell row. One of the most adaptable upper body movements you can find. The main moves are the fan shaped latissimus dorsi muscles which run underneath your arms, and the traps and rhombs are used as key assisting muscles.

This movement consists of scapular retraction and depression, and spinal extension and compression. Simply put, besides acting as an amazing back builder, the dumbbell row is a great core stabilization exercise.

To make the most out of this exercise, you should perform as many reps as you can for 30 seconds, instead of the classic 3 sets of 10 reps. You should be using a weight with which you can do 10 reps per side and you shouldn’t stop at muscle failure – just keep on going and do partial reps until you hit 30 seconds.



Even though the straight arm pulldown is a one joint movement, it’s a great exercise which was one of the favorites of powerlifting world record holder Doug Young, who was the advisor of Arnold Schwarzenegger during his early years, who did 6 sets of this exercise in each upper body training.

You will rarely see this move in commercial gyms today, but those in the know rely on it to add back width.

The best thing about the straight arm pulldown is that it’s taking the biceps out. The power of the biceps is often a limit during the back workout, so if you remove your biceps out of the equation you can isolate your lats better.

You can perform this exercise with a rope attachment on a cable station or a lat bar. You should use a weight with which you do 20 reps and do as much as you can for 1 minute straight.



Every bodybuilder knows the benefits of the pull – ups, which are huge. They are one of the best lats, shoulders, arms and traps builders. The pull – ups with neutral grip are a bit easier to perform than the ones with a wide grip due to the stronger position your arms are placed when performing the neutral grip pull – ups.

Also, this version puts less stress on the elbows, shoulders and the wrists than the other versions, like underhand or overhand.

To perform this exercise you need a pull – up bar with a parallel or a neutral handles, with your palms facing each other. You should start with your arms extended and maintain the tension in your shoulder and your lats.

Then you should pull your chin towards the bar while moving your elbows down, and then return the body to the original position. If you want to add more intensity, you can pause for a moment at the hanging position at the bottom.