Seven exercises to build strong and wider back

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The stronger back is very important for a good physique. Moreover, it prevents injuries and postural improvements. If you practise exercise for back regularly it makes your backside sculpted and it looks good when you walk. The back exercise has a deeper impact on your body as it keeps your posture clean and spine healthy.

Here are exercises to make wider back:

Barbell Deadlift

The exercise best for the overall development of the back as it hits the entire posterior chain from your calves to your upper traps. This exercise affects your musculature and know is the best exercise to strengthen bone structure.

Bent-Over Barbell Deadlift

This exercise works on larger muscle groups of the upper and lowers back equally. If you practice this exercise with perfection it will reward you with a ton of back muscles.

Wide-Grip Pull-Up

Wide-grip pull-ups are an effective way to put emphasis on the upper lats. For better results practice 3 sets of 8-12 reps.

Wide-Grip Seated Cable Row

This exercise is also very effective to build wider back as it shifts some of the emphasis to the upper lats. You can also make it more effective by flipping your grip. This will effectively target the lower lat.

Reverse-Grip Smith Machine Row

This exercise targets the lower portion of the lats. The Smith machine allows you to concentrate only on pulling as much weight as possible. While practising this exercise you don’t have to worry about balancing it.

Single-Arm Dumbbell Row

This is a great unilateral exercise which works independently each side that allows you to move a lot of weight. In this exercise, you will get a greater range of motion while training and you would not be restrained if your weaker side fails first.

Single-Arm Smith Machine Row

This is a great exercise to target lower lats. To practice this exercise, hold the bar toward the middle, and keep your body close to the apparatus using a split stance and bent knees for balance. As you pull the bar up as high, your body may sway a bit to keep the movement natural.

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