How To Have a Balanced Back When Working Out

[ 0 ] February 14, 2016 |
Back bicep - Jay Cutler

Back bicep – Jay Cutler

Having a balanced body is really important if you are serious out Bodybuilding, and I’m not talking about chicken legs either. I’m talking BACK baby, you know the V shape you see on guys and girls.

So many people forget that the back is nearly a third of your muscle grouping, and different muscle groups that form the back, such as trapezius, rear deltoids, latissumus dorsi, rhomboids, erector spine

In most cases the back is an afterthought for many beginners. The back can’t be seen when you look in the mirror and most people have a hard time contracting the back when they first start working out, so the majority of beginners do a few half hearted sets of pull-downs and low cable rows and move on to something else. I am going to change all that for you

In the article below I will discuss the anatomy of the back, its function, location in the body and some exercises for each area of the back. Finally, what you have been waiting for, I will include 5 of my favorite workout programs to help turn your tiny back into massive slabs of muscle.

Tips for Back Training

Its really important to hit a large muscle group like the back from different angles. I mean top to bottom and side to side.

Form is critical,  how many times have you heard, that Johnny hurt his back at the gym. You know the guy that loads up the dead lift and kills his back by using really crap form.

Weight, well this one goes in hand with the form tip, you need to lift heavy enough to go to failure but still keep your form.

Grouping Muscles with your Back

There are plenty of ways that you can train back. You can group it :

  • Back / Chest
  • Back / Hamstrings
  • Back / Biceps
  • Back

You get the picture, there is  plenty of ways to train your back. just make sure its structured properly in your training routine. Lets take a look at exercises you should include for building a back.


  • Deadlifts
  • Wide Grip pull downs
  • Bent over dumbbell rows
  • T-bar row
  • Single arm Bent over dumbbell rows
  • Seated long pulley row
  • Bent over dumbbell lateral raises

Again there are plenty of exercises, you can use, so mix it up. What a Back training routine really looks like

  • Warm-up
  • Wide Grip rear lat pull downs
  • Seated long pulley rows
  • Single arm Bent over dumbbell rows
  • Bent over dumbbell lateral raises

That’s it, a lot of tips and trick to help you build that killer back you always wanted.

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Category: Back

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Add Muscle Secrets is dedicated to helping the hard gainer in the gym, by giving the best tips trick and ideas for working out and nutrition. We answer the questions about how to get the hard gains in the Gym,

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