Building a bigger back

**BlackDoberman** · 08-11-2019, 01:52 PM

I'm having issues developing my back. It might be that I'm arm dominant in back movements. Any tips to help me focus and really blow up my back?

**wesley_swolle** · 08-11-2019, 02:39 PM

How about a snapshot of what your current back routine looks like

Engage Your Critical Thinking Skills And Seek The Truth #FE

**Primemuscle** · 08-11-2019, 03:08 PM

Make sure you pull with your elbows. And when you row the line of pull is more so an arching motion that drags towards your hips and then back towards your spine. Again focusing on elbow drive.

Good basic cue would be for upper back elbows slightly flare out. For mid to lower back elbows will be tight towards the ribs and pulling down then back towards your spine as if you were trying to touch both elbows behind you.

It’s a bit harder to write this without demonstrating but hopefully the cueing makes sense

Sent from my iPhone using Tapatalk

**Herc** · 08-11-2019, 03:31 PM

Are you going heavy enough and getting enough squeeze on your back exercises like pulldowns and rows? Heavy deadlifts are great for back mass, if you aren't deadlifting this could be why your size seems limited.

**Sqwuidd** · 08-11-2019, 04:49 PM

I have this issue as well
My approach has been to compound pull exercises together and do them consecutively w no rest in between them

So example -- Bent over BB rows (olympic bar with 45s on each side ) with Seated low row hammer grip attachment like 175lb
Do 10/12 BB rows then jump on to low row and do 10/12 then rest for like 60/90 seconds in between -- repeat

Do this with all your back movements combining similar ones and just exhasut your back -- first few times its hard to make it through it -- but you get used to it and def will see more development in aesthetics and strength of your back

AS mentioned -- focus on pulling with the elbow - not the hands --drive elbows back first -- hands are just merely holding the attachment and back muscles should be doing all the work

**thebear** · 08-11-2019, 04:54 PM

Rows rows rows...narrow, wide, DB, bent over etc. Also, heavy DL help a ton.

I am a part time Proctologist and full time Gynecologist

**Mattymoo** · 08-11-2019, 05:42 PM

I start with scapula pull downs

**Cmack053** · 08-11-2019, 06:10 PM

I also had this issue on top of being a more narrow person.

But when i started to push the ego away and use lighter weight so i could really squeeze and hold it. And also pull with the elbows only as much as possible like prime said and now i always make a point to keep my elbows close to my body when pulling. I also raised my rep range for most back exercises to 12 - 15 reps to really feel the burn and help the mind muscle connection.

Sent from my SM-N950U using Tapatalk