5 Awesome Exercises For Your Back

A lot of guys train their “Beach Muscles.” Every day is “chest day,” or “arms day.” I used to see it all the time when I went to commercial gyms. There was always some clown doing curls in the squat rack for an hour. But if you want to put on size and strength you had better hit your back, and hit it hard!

You want that V-shape? Well, trim that waist and prepare to work. Here are 5 movements you should include in your routine.




This is the grandaddy of them all for back exercises in my opinion. Every muscle in the back is worked and since it is a compound movement, it will save you time in the gym as well. Form is crucial, because you can hurt yourself once you start pulling heavy weight from the floor. That my friends is Mr. Franco Columbu, showing you how to get things done!


2) Pull-ups


Yeah, I know they are hard, but they are an essential movement for any back work out. If you can’t do them, get assistance from a training partner. Wrist straps might help, but I think you should work on your grip  instead. As this picture illustrates, they hit pretty much of every muscle group in there.


3) Kroc Rows


Matt Kroc is considered the founder of this movement, though I’m not really sure why? Lean on a bench as shown and Pull! Keep your elbows tight to your body and squeeze the shoulder blades at the top of the movement. Again, straps can be used.


4) Bent Over Rows



Overhand or reverse grips can be used. The latter  will hit your biceps more, but be careful once you start going heavy, guys will tear them. Bend forward at the waist and pull the bar into your hips. Squeeze those shoulderblades together, otherwise this will hit your arms more and that’s not what this article is about.


5) Seated Cable Rows


You obviously need a cable station for this one. Switch up the handles periodically to hit the back from different angles. Don’t lean either too far forward, or backwards. Controll the weight, don’t let the weight control you. If it does, decrease it. Egos need to be checked at the door!

Of course, there are many different variations you can use. Not everything will produce the same results for everyone. Take your time, experiment to see what works best for your body…Then hit it hard! But, always be safe my friends. Happy training




Rocco Marinelli

Rocco is the VP here at QuirkyByte, and he has been writing since he could hold a crayon. He is a huge fan of music, nature, the arts and anything unique, or creative. Physical fitness is also a passion for him. Currently Rocco resides in upstate New York.
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