Sculpting a muscular back with definition and size is no small task. You need to lift heavy weights using pulling motions to build your back muscles. Pull-ups are some of the most effective exercises for building upper back and lat muscles, which are the main muscles you need to target. Unfortunately, pull-ups aren’t for everyone. But don’t worry, because these six pull-up alternatives can help you build a bigger back.
New fitness enthusiasts may find it difficult to do a single rep and therefore cannot start with standard pull-ups. Additionally, shoulder injuries and other injuries can affect your ability to perform pull-ups safely, especially as you age. Fortunately, there are great alternatives to pull-ups that will give you a massive back. And help you build awesome arm muscles.
Whether you’re not strong enough to perform pull-ups yet or have an injury that prevents you from doing them, you can still build muscle in your back. Here are my best pull-up alternatives for building a bigger back. Perform three sets of eight to 12 reps on each exercise with a difficult weight in this range. Rest for 60 to 90 seconds between sets. Perform the workout once or twice a week.
The lat pulldown is a safe and effective way to work your back muscles even if you can’t do pullups.
Set the pin to the appropriate weight and adjust the pads so they touch your upper thighs without excessive compression. Use a wide grip or an inverted grip on the bar. Squeeze your shoulder blades together and pull the bar down until it’s level with your chest. Slowly let the bar return to the starting position. Be sure to extend your arms fully upwards and use a full range of motion.
If you lack the strength to do full pull-ups but have healthy shoulders, assisted pull-ups are a solid option. You can use large rubber resistance bands or an assisted pull-up machine. I prefer strips because they mimic a more realistic body position.
Select your level of assist and grip, which can be wide, neutral, or reverse depending on the pull-up bar options. Raise yourself until your chest touches the bar. If you can’t do that, add more support. Then slowly return to the starting position.
One-arm lat pulldowns differ from standard lat pulldowns because the handle allows you to rotate your arm and hand for a fuller range of motion.
To set up, attach a single handle to the lat pull machine. Grab the handle overhead with an overhand grip, palm facing you. Pull the handle down and rotate your hand and thumb outward as you lower it. Finish with the handle across your chest, palm facing you.
Straight arm cable pulls specifically isolate your lats.
Start with a cable machine and a straight bar attachment from the top cable. Stand with your arms straight with just a slight elbow bend, grasping the bar with an overhand grip. Pull the bar down, squeezing your lats and armpit area for the contraction, until the bar makes contact with your thighs. Adjust the distance you stand from the cable machine to find the greatest range of motion.
Dumbbell rows build upper back thickness and definition. You will need a dumbbell and a bench or box on your thigh higher.
Place one hand on the bench and lean forward at the waist. With your free hand, grab your dumbbell with a straight, outstretched arm. Row the dumbbell up until your arm is parallel to your torso. Prevent your shoulder from shrugging throughout the movement.
Dumbbell pullovers primarily hit your lats.
Begin this final exercise by lying on your back on a workout bench with a dumbbell. Extend your arms overhead and hold the dumbbell vertically to the floor, palms facing each other. Raise the dumbbell keeping your arms straight until your arms are straight up. Focus on compressing the armpit and side area throughout the movement.
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