If you want strong, powerful, and wide cobra back, you want to do these back workout and exercises. Below are the 4 Best Muscle-Building Back workout & Exercises!
You can’t have an impressive physique without an impressive back, and more importantly, the true strength of lifting and pulling objects originates from, well… strong back muscles.
Understand your Back
The bulk of the back muscles can be divided into four distinct groups of muscle fibers
- Trapezius muscle (or “traps”).
- Latissimus dorsi muscle (or “lats”).
- Rhomboid muscles (minor and major).
- And erector spinae muscles (lower back muscles).
Building a great looking well-proportioned back is not rocket science, you just simply have to make those four groups of muscle fibers strong as well as increase their mass by expanding the glycocen stores.
NOTE: There are few smaller muscle fiber bundles in the back that are somewhat important too, however when you focus on the four groups above you will simultaneously work the smaller bundles of muscle too.
The questions that remain are: What is the optimal set/rep pattern and frequency for training back? And what about the heaviness of the weights as well as optimal movements?
Optimal Training Frequency and Set/Rep Patterns for Back Workout
You may have heard claims that the back grows best with high-rep work. Maybe you’ve read about a training program of some extremely shredded fitness model on a bodybuilding magazine and now think it would be smart to follow his 15-20 rep sets to get “that burn”.
Machine training and high-rep “pump” work will never allow a natural trainee to build that thick wide back, as it is a fact that the main muscles of the back are multi-sided large bundles of muscle fibers which respond best to heavy pulling work
The best way to build your back is to get as strong as possible on a handful of key exercises.
So that means you need to lift heavy weights.
The smartest way to train back as a natural lifter would be to choose 1-2 main lifts which you would perform at the rep range of 2-6 (to build strength) and then pick 1-2 assistance lifts which would be performed at rep ranges of 8-12 (to expand muscle glycogen stores and gain mass). The amount of sets per exercise varies a lot between individuals but should land between 2-5. Training Back muscles 2-3 times a week is enough, more than that and you’re not going to properly recover for being able to progressively move into heavier weights (and if you can’t, your gains will plateau rather quickly).
Here’s an example of what this could look like in practice;
- Main exercise for the sternal head of pecs 6×3
- Main exercise for targeting the clavical head 6×3
- Assistance exercise 10×4
- Assistance exercise 10×4
Key takeaways for back Workout
- Do exercises for all of the major back muscles.
- Focus on lifting heavy weights.
- Emphasize progressive overload.
- The best back exercises are those that allow you to safely move heavy loads and most increase your strength.
4 Best Back Workout Exercises for a Wide Cobra Back
NOTE: Click the links for guide on how to perform
The deadlift is at the core of any great weightlifting program.
My back sucked in both strength and size until I started really working on my deadlift and I’ve never looked back.
Many people are afraid of this lift because they think it’s inherently bad for your lower back or dangerous.
At first glance, this fear would seem to make sense: lifting hundreds of pounds off the ground—putting all that pressure on your back, particularly your low-back and erector spinae muscles—would be a recipe for thoracic and lumbar disaster, right?
Well, research shows otherwise.
In fact, when performed with good form, the deadlift is actually a fantastic way to build lower back strength and prevent injury.
The wide-grip pullup is one of the best exercises you can do to build the middle of your back and your lats (especially as you get stronger and can add weight with a dip belt).
The dumbbell row allows you to safely overload your upper back with a full range of motion.
The seated row is yet another style of row that’s great for building your upper back.
Remember–Progression is the Key to Muscle Growth
That’s it for the best back exercises.
The key, however, isn’t just doing the exercises–it’s progressing on them. That is, increasing the amount of weight you can move over time.
If you don’t get stronger, you won’t get bigger.
But if you do work on building your strength on these exercises, and you eat enough food to grow, your back will respond.
That’s it on the exercises. Out of all the dozens and dozens you could do, these 4 are all you need to build strong, full, and big back.
The key, however, isn’t just doing the above exercises. It’s progressing on them. That is, increasing the amount of weight you can handle over time.
Remember that as a natural weightlifter looking to get bigger, you must focus on getting stronger.
If you want to look jacked, you’re going to need big, strong, defined back. And especially if you want to have cobra back.
Most weightlifters know this but fail to get the back they really want mostly due to making one or more of the following mistakes:
The three biggest mistakes most people make in their back workouts are:
- Focusing on the wrong back exercises.
- Focusing on high-rep training.
- Neglecting progressive overload.
And by the same token, you can basically guarantee good results by going in the other direction:
- Focusing on below exercises
- Doing a lot of heavy lifting
- Ensuring you’re progressing over time
If you follow those principles, you can’t go wrong, and especially if you put most of your time and effort into the following 4 exercises:
- Weighted chin-ups
- Dumbbell Row
- Seated Cable Row
The Best Back Workout Routine
|Weighted chin-ups||3||6-8 Reps|
|Dumbbell Row||4||8-12 Reps|
|Seated Cable Row||4||8-12 Reps|
What About Supplements?
I saved this for last because, quite frankly, it’s far less important than proper diet and training.
You see, supplements don’t build great physiques–dedication to proper training and nutrition does.
Unfortunately, the workout supplement industry is plagued by pseudoscience, ridiculous hype, misleading advertising and endorsements, products full of junk ingredients, underdosing key ingredients, and many other shenanigans.
Most supplement companies produce cheap, junk products and try to dazzle you with ridiculous marketing claims, high-profile (and very expensive) endorsements, pseudo-scientific babble, fancy-sounding proprietary blends, and flashy packaging.
While workout supplements don’t play a vital role in building muscle and losing fat, and many are a complete waste of money…the right ones can help.
So let’s just quickly review the supplements that are going to help you get the most out of your back (and other) workouts.
- Whey Protein
Building a thick, cobra back is not rocket science, and although some people try to make it sound like it would be astronomically complex, the reality is that you just need to properly work your back.
You don’t need fancy drop-sets, no muscle confusion bullshit, or any other weird trickery.
Just hit the back workout once a week with focus and intensity following the above guidelines and you’ll grow.
As you can see, learning how to get big back is not as hard as you think. Your back grows when subjected to progressively heavier and heavier weight week after week, using exercises that maximize the muscle activation in target fiber bundles. Anything else is just hi-fi hype and very likely results in no extra gains whatsoever.
You can forget drop-sets, muscle confusion workouts, “pump-training”, and all that nonsense. If you’re natural trainee you simply need to pick up heavy objects and workout with them until you can pick up even heavier objects.
Just remember to use effective movements, constantly progress to heavier weights (progressive overload), and train heavy. This article should literally be all you need training-wise.
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