Who don't wants a perfect back which makes you look broad,stronger and attractive in the group.every guys want a back like that.so,here are 5 best exercises for bigger and muscular lats.
1.Bent over row
the bent over row provided you utilize proper form with a weighted barbell.
To start,stand with your feet shoulder width apart. Bend your knees slightly and keep your head up. Bend so that you are almost but not quite parallel to the floor. Let the weight hand straight down directly below your chest. Your palms should be facing toward you as you lift the weight. Use your back muscles to draw the weight up to touch your chest while keeping your elbows tucked in close to your body. Lower the weight under control and repeat.
2.pull ups & chin ups
This exercise is a true measure of strength and a hefty challenge simply because you’re lifting your full body weight. An alternative for beginner would be to use a assisted pull-up machine which uses weight to counter act your own bodyweight.
Use this machine until you can perform regular pull-up/chin-ups in proper form
Because of the position of the grip, pull ups can often be a little more difficult than chin ups. Either way, start with a bar and jump up to reach the bar. Go palms down (away from you) for pull ups and palms up (facing you) for chin ups. Keep your hands at shoulder width approximately for pull ups and just to the outside of the width of the jawline for chin ups.
3.Barbell shrugs
This is a very focused workout that targets only the traps. You’re providing no additional workout to any other muscle group in the upper back, so keep that in mind as you rotate your exercises. Depending on the scale of your workout, you can usually dish on a lot of weight when working your traps – just keep your workout appropriately balanced.
To set this exercise up, use a weighted barbell and set it up at thigh height from an adjustable rack. Let the weight hang at your thighs with arms fully extended. Keep your back straight, chin up and try to shrug your shoulders as high as you can. Raise the weight as you do so, pausing for a few seconds at the height of the shrug. Lower the weight under control and repeat. Alternately, you can also use dumbbells to perform shrugs but you won’t get anywhere near the same weight on individual barbells.
4.Single arm dumbell row
This exercise provides a much fuller contraction over a greater range of motion as compared to barbell rows. This is also an ideal way to isolate and focus on each side of your back, resting one as your motor through working the other.
Use a bench to kneel, supporting yourself with your free hand on the bench. Move so that your torso is parallel to the floor. Let the dumbbell hang with your arm extended. Draw the weight to touch your chest, palms facing your body while keeping your elbows tucked firmly in. Release the weight and extend your arm under control. Your body angle, grip and weight will change the degree and difficulty of this top back exercise.
5.Barbell deadlifts
The deadlift is a widely popular exercise and for good reason. It’s a part of every serious weight training program because it requires the majority of the body – including the muscles of the back – to work in conjunction for the perfect lift workout. The only other exercise that’s more effective at building solid muscle and burning calories is the power squat.
It’s important to note that while this exercise targets the back muscles for stability, you are not lifting with your back. To perform the deadlift, stand with feet shoulder width apart. Bend your knees and reach down to grab the bar. With heavy lifting, keep your hands opposite with one facing in and the other facing out. When you lift, lift the weight with your legs, focusing the push in your glutes, hips and the rest of the leg muscle groups. Keep your back straight and stand up straight, keeping your arms fully extended down with the weight close to the body. When you rise fully, hold the weight and lower it again under control.
Beginner Workout
Assisted Pull-Ups - 2 Sets of 10 Reps
Assisted Chin-Ups - 2 Sets of 10 Reps
Barbell Deadlifts - 2 Sets of 8 Reps
Bent Over Rows - 2 Set of 12 Reps
Intermediate Workout
Assisted Pull-Ups - 2 Sets of 12 Reps
Barbell Deadlifts - 3 Sets of 6 Reps
Assisted Chin-Ups - 2 Sets of 12 Reps
Single Arm DB Rows - 2 Sets of 8-10 Reps
Barbell Shrugs - 2 Sets of 10 Reps
Advanced Workout
Barbell Deadlifts - 4 Sets of 5 Reps
Pull-ups - 2 Sets to Failure
Bent Over Rows - 3 Sets of 8 Reps
Chin-ups - 2 Sets to Failure
Single Arm DB Rows - 3 Sets of 10 Reps
Barbell Shrugs - 3 Set of 8 Reps
You’ll see the best results by adding the top exercises to build your back to your usual workout routine. When working on increasing muscle mass in back, remember that it’s important to take in the proper amount of nutrients and protein to sustain your exercises.
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