Exercises for a Great Back

Many people are surprised to discover that the back muscle constitutes seventy percent of the total muscle mass in the upper body. Developing that back muscle properly will give you a powerful upper body and an equally powerful look. The important back muscles are the lats, traps, rhomboids, lower back, and spinal erectors. There are a number of exercises that have proven to be great for developing the back muscles. The question is, "What is the best back workout for building up the back muscles quickly?" Several of those most highly recommended are discussed below.

The best back workouts must include Deadlifts, They are the quintessential back exercise. No back exercising regimen can be considered complete without including deadlifts. They are outstanding for developing your back muscles, but they also work muscles over the entire body effecting overall muscle gain.

These exercises, oftentimes referred to as rows, include cable rows, seated machine rows, dumbbell rows, and bent-over barbell rows. They are excellent exercises for working the upper back, middle back, and the lats. It's tempting to use cable and machines for these exercises, but they should be avoided in favor of free-weight rowing exercises. Dumbbell rows and barbell rows are excellent choices to include in the best back workout.

Traditionally, the best back workouts include four exercises that are often grouped together into a routine that has proven for many to be excellent for building muscle mass very quickly.

* Wide Grip Overhand Chin-ups: Two sets of five to seven repetitions
* Deadlifts: Two sets of five to seven repetitions
* Bent-over Barbell Rows: Two sets of five to seven repetitions
* Barbell Shrugs: Two sets of ten to twelve repetitions

This routine, properly followed, will undoubtedly move you quickly toward building a strong powerful back with impressive lats and traps.

The final exercise is just one set of straight arm pull downs. These will help get a load of nutrient rich blood pumping through the back muscles. By the time you have finished this final set, your should feel a nice pump in your back.

The final group of muscles is the lower back area or the lower trapezius area. This area is self-explanatory and covers the lower region of the back, down to the hip area. This area is often the one most forgotten by those trying to build mass in their back area. Perhaps this is because this area does not seem to become as thick and dense as some of the other areas of the back. Nevertheless, this area is just as important to strengthen because not only will it make you look better but these exercises can also help prevent or reduce back pain. All back workouts should include exercises that target this area, such as the dumbbell dead lift, barbell deadlift and the rack pull.

The muscles in the back area are often the most forgotten muscles of the entire body. This is primarily due to the fact that the back is not highly visible to a person unless they are looking in a mirror. However, strengthening the back mass will create the ultimate look of strength and physical fitness that many people desire. When creating back workouts for mass, it is very important that you create a well-balanced fitness program that targets each of the four main muscles groups in the back, including the traps (trapezius), middle back (rhomboids), lats (latissimus dorsi) and the lower back (lower trapezius).

Now that you know what the best back strengthening exercises are, you need to learn how to integrate them properly into your regular workout routine. You will need to ensure a balanced strength training program so as to reap the full benefits of these exercises.