Back Workout for Mass

Almost all fitness seekers wish to gain muscle as fast as possible, but some of them don't look for the proper guidance which is required so desperately. With the images of having massive chest, 'V' shaped back, and huge, bulging arms, they try to hit the gym, work on the same machines again and again, and still don't get the desired results. Although, the upper body gets more attention in the muscle building section, many of us forget about building mass on the back. You really don't want to end up having huge arms and chest, and your back is still slender and not complementing your upper body. To overcome the non-proportional weight distribution, let's take a look at the workouts.

Back Mass Workouts

Along with burning necessary calories to gain muscle mass, these exercises will work for back and chest workout for mass building as well. The following exercises will give you the appearance of thick, wide, and powerful back. The muscles that will get worked here are your lats, traps, lower back, rhomboids, and spinal erectors.

Bench Press

• Lie on the bench and grab a bar from the rack. Take the one that has a wide grip.
• Place your feet firmly on the floor and keep your elbows at 90º angle.
• Bring the bar closer to the middle of your chest. Exhale and raise it till both your arms are almost locked at the elbows.
• Make sure you don't arch your back while doing this workout.
• For variations, you can do incline or decline bench presses (not beyond 30º).
• You can also lower the bar at different positions on your chest, such as your neck. Also you can work with dumbbells to give your workout a change.

Dumbbell Flys

• Lie on the bench and grab a dumbbell in each hand. Hold it above your chest while keeping your palms facing each other.
• Keep your arms straight but somewhat bent at the elbows.
• As you rotate your shoulders, exhale and lower the weights towards your sides. Stop once your hands are parallel to the floor.
• Inhale and bring your arms back at starting position. You can also do the dumbbell flys from an incline bench as well, but it shouldn't be lower than 30º.

Dumbbell Pullover

• Lie sideways with your upper back on the bench and grab a dumbbell with both hands.
• Hold the weights in the palms of your hand and raise it over your head till it reaches above your chest.
• Bring the dumbbell back and stop just behind your head again. As you move the dumbbell up and down, your hips will move up and down as well.
• Hold the weights properly as you don't want to drop them anywhere near your head.

Bar Dips

• Stand between the parallel bars, climb on the steps, and place your palms on each side.
• Now let go of your legs, cross the ankles, bend your upper body a little, lower yourself down, and move slightly forward till your shoulders are stretched.
• Push yourself up and balance your weight. Make sure your posture is same as you perform the exercise.

Wide Grip Pull-Ups

• Hold the overhead bar with both hands. Cross your ankles and pull yourself up.
• Come up till your chin is over the bar. Hold this position for a second.
• Lower yourself down and let your arms and shoulders feel the stretch.
• Make sure you don't swing yourself once you come down. You can also use a dip belt to add weight.

Seated Row

• This exercise needs to be performed on the row machine. Sit on the machine, keep your knees bent and back straight.
• Hold the handles in your hands and pull it towards you. Let the handles rest below your chest.
• Hold for 2 seconds and release the weights back to its original place.
• Try not to lean back as you pull on the handles.

Upright Rows

• Stand with your feet shoulder-width apart and grab a barbell or dumbbell in your hands.
• Inhale, hold them straight down, and as you exhale bring them up, closer to your chin.
• Hold for 2 seconds and release the weights back to its original place.
• Make sure that the barbell or dumbbells are close to your body and your wrists are flexed.

Shrugs

• Stand with your feet shoulder-width apart and hold a barbell in your hands.
• Keep the barbell behind you and raise your shoulders up.
• Move them as high as you can, as if you're shrugging at some.
• Hold for 2 seconds and release your shoulders back to its original place.
• When you lower your shoulders, droop them as low as possible. You can also shrug your shoulders in a circular, front, and back motions.

Here are some more exercises for back fat you can read and perform. To ensure you are undertaking the best back workout for mass building, always go for workouts that isolate the muscles mentioned above. Do consult your doctor, coach, and/or personal trainer before you begin any of these exercises.