How to achieve a wide and muscular back?

Fitness Articles | May 17, 2010

Having a wide back/ lat muscles is one of the attributes every bodybuilder would like to have. The trick on having a muscular back muscles lies on training and exercise routine one use. See some of the effective exercise you can use to see results fast.

A wide back is a really impressive asset that can only be achieved via bodybuilding. Athletes who only devote their time on their chosen sports (especially swimming) could develop a wide lattissimus dorsi muscles but nothing can be compared to a bodybuilder who spend time training and developing them.

The back composed of several complex muscle groups and is the second largest muscle in our body next to the legs. Professional bodybuilders who compete in Mr. Olympia and other bodybuilding contests flaunt their wide back during the lat spread pose that could dwarf other competitors! Pro bodybuilders like Sergio Oliva and Arnold Schwarzenegger have an impressive wide back assets and tapered waist line accentuating the lats even further.

So how can you achieve such an impressive and wider back?

First, you need to understand that all of us (male and female) have similar muscle composition although, depending on the person's genes and hereditary trait some have a more prominent and more developed back muscles. Thus, a little training will do "wonders" on their back unlike us "normal" beings. However, don't despair, you can still have that tone and detailed "Christmas tree" to flaunt with your friends with this tips

Barbell rows - this is an effective free-weight exercise routine that targets your center back, lats and lower back muscles. You can overload your back using barbell rows. For variation you can use the EZ curl bar for a different grip and feel of the weight. Some prefer to use the Smith machine for this exercise, although I always use free weights for a more flexible, natural movement.

Lat pull down - most gym have a lat pull down machine either with a curve or a straight bar. You can use both for variation. A little tip when using the curve bar, grab it before it slopes down. This way, you can effectively pull more weight without compromising your rotator cuff muscles.

Ab exercises - in order to accentuate your back with a lat spread pose, you must have a tapered waist line. Do your normal ab exercise routine and equipment machine to develop your abs and have the six pack everyone envies

Cardiovascular routine - treadmills, ladders, stationary bikes or any cardio workout is good in eliminating unwanted body fats especially on the waist / "love handles" for men. You can't have strike a good, lean and muscular pose if you carry several pounds of body fat.

Again, the key to having a wide back is to develop lat

, center back and lower back muscles coupled with a slim waistline. The tapered waistline will create the illusion of the inverted "Christmas tree" providing you with a killer lat spread.

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