How to Grow a Wider Back
A thick, wide back is a staple aesthetic for bodybuilders, and it’s also important for maintaining your posture and improving daily performance. If you’re looking to increase the size of your back, then it’s essential to build a solid workout program that includes exercises that focus on the latissimus dorsi, teres major and rhomboids.
A healthy diet is one of the best ways to boost muscle growth and enhance your overall appearance. Make sure you eat a meal that contains carbohydrates, moderate amounts of protein and low in fats and sugars at least three to four hours before your workout.
The right food can help your body recover, which can speed up muscle gains and prevent injury, says Lewin. The best food choices are fruits, vegetables, whole grains and lean proteins like chicken, fish and beans.
Heavy weights will help to build your back muscles, so make sure you choose a training method that will challenge you. It’s also a good idea to do cardiovascular exercises like swimming, running, rowing and using an elliptical machine to add some variety to your routine.
The deadlift is a must-have in any training arsenal and will work your entire upper body. This exercise is especially beneficial for a wider back because it targets many of the major muscle groups in your back, including the latissimus dorsi, trapezius and rhomboids.
Pull-ups are another great back-building exercise that also helps to add a thicker back. The key to pulling-ups is a medium pronated grip that will activate your lats.
A great way to build back width is by adding a rowing movement to your lifting routine. The Kroc row is a variation of the one-arm dumbbell row, but it’s performed with a heavy weight and requires body English to perform correctly.
You can do multiple sets of this exercise to build strength and endurance, but you should never go over 20 reps. You should also rest about a minute after finishing with one arm before going over with the other.
A well-balanced diet can also help you get a wider back. The best dietary choices are fruits, vegetables, whole grains and moderate amounts of lean proteins.
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