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Top 7 Back Exercises for Massive Muscle Growth

Build a massive back with these movements from a top trainer.

If you are looking for the best exercises to increase your back’s size, you’ve landed on the right page. Here are the top 7 back exercises for massive muscle growth according to John Meadows.

John Meadows“The Mountain Dog”, was a professional bodybuilder, trainer and nutritionist who died in 2021. He is famous for sharing gym tips, and workouts and showing how he trained to achieve his goals.

Meadows is well respected in the bodybuilding community and a very good teacher when it comes to laying out why one exercise might be better than another. He always uses his own experience of trial and error through the years to come up with lists like the one you are about to see.

bodybuilder shows off back muscles

Top 7 Back Exercises for Massive Muscle Growth

According to Meadows, his back was lagging behind compared to other body parts which is terrible for a bodybuilding and physique competition.

These are the exercises that the Mountain Dog does himself. Some of them might look unfamiliar, but that is only because he had to get creative to force muscle growth on his back.

Here is his full list of the top 7 back exercises for massive muscle growth.

  1. Meadows row
  2. One-arm barbell row
  3. Dumbbell pullover
  4. Rack pull
  5. Banded pull-ups
  6. Single-arm supinated pulldown
  7. Barbell hyperextension

To see each exercise being explained and shown, click on the video below. Make sure you watch it completely, as Meadows explains where to put the tension, how to set up, how many reps and sets and how heavy you should go – the whole deal!

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Working out your back muscles offers numerous benefits for overall health, fitness, and posture. Here are some of the key benefits of back muscle workouts:

  1. Improved Posture: Strengthening your back muscles can help improve your posture by providing support for the spine and reducing the risk of slouching and hunching.
  2. Increased Strength: A strong back can help you perform everyday tasks more easily, such as lifting and carrying heavy objects.
  3. Reduced Risk of Injury: A strong back can help reduce the risk of back pain and injuries by improving spinal stability and reducing the load on the lower back.
  4. Improved Athletic Performance: A strong back is essential for many athletic activities such as running, swimming, rowing, and weightlifting.
  5. Enhanced Aesthetics: A well-defined back can improve overall body composition and help create a more aesthetically pleasing physique.
  6. Better Breathing: Strengthening the muscles between the ribs and back can improve breathing patterns and lung capacity.

Overall, working out your back muscles is an important component of any well-rounded fitness program, offering numerous benefits for both physical health and aesthetics.

Back-Muscles perfect back workoutSource: Nigel Msipa on Unsplash

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The back muscles, also known as the posterior muscles, are the group of muscles that are located on the posterior aspect of the torso. These muscles include:

  1. Trapezius muscle: It is a large, triangular muscle that extends from the base of the skull to the middle of the back and the shoulder blades.
  2. Latissimus dorsi muscle: It is a large, flat muscle that extends from the lower back to the upper arm bone (humerus).
  3. Rhomboid muscles: There are two rhomboid muscles, major and minor, that are located beneath the trapezius muscle and help to stabilize the shoulder blade.
  4. Erector spinae muscles: They are a group of muscles that run along the length of the spine and help to maintain posture and extend the spine.
  5. Splenius muscles: They are a pair of muscles located on either side of the neck that help to rotate and extend the head and neck.

These muscles play a crucial role in maintaining proper posture, supporting the spine, and facilitating movement of the upper body.

Source: Anete Lusina on Pexels

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Should You Work your Back Muscles Every Day?

No, you should not work out your back muscles every day. Like any other muscle group, the back muscles need time to rest and recover between workouts. Overworking them can lead to muscle strain, injury, and fatigue, which can negatively impact your overall fitness goals.

It is generally recommended to give your back muscles at least 48 hours of rest between workouts, allowing for adequate recovery time. Depending on your fitness level, goals, and overall workout routine, you may choose to train your back muscles 2-3 times a week, or even less frequently. It’s also important to vary your exercises and focus on different areas of your back to ensure that you are working all of the muscles effectively and avoiding overuse injuries.

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