Build A Better Back With Buff Dudes
Build a back that the actors of 300 would be jealous of! Buff Dudes say that this will build a “muscular shield” of muscle, and by looking at the guys I believe it!
Buff Dudes is quickly becoming a favorite channel of ours here at The Workout of The Day, because of the way that they present each move and provide the best moves to do with no BS.
Reverse Grip Bent-Over Rows
One Armed Cable Rows
Straight Arm Lat Pulldowns
weighted pull ups –
Primary muscle group – latissimus dorsi, rhomboid major/minor, teres major, trapezius lower portion
secondary muscles – brachioradialis, biceps
Benefits – Use this exercise for total back development, helping with that v-taper.
Underhand bent over rows –
Primary muscles – Lower lats, upper traps
Secondary muscles – Biceps
Benefits – Helping build the lower lats (christmas tree) and strength in the erector spinae, also activating more of the biceps.
Primary muscles – Lats, traps, posterior delts, teres major/minor
secondary muscles – abs, biceps, erector spinae
Benefits – include this in your back routine for middle/upper back thickness.
Bent over DB one arm DB rows
Primary muscles – Lats, traps, posterior delts
secondary muscles – biceps
Benefits – a Unilateral exercise – great for working out any inconsistencies in form and strength from one side to the next. Helping elongate the lats for maximum v-taper.
Straight arm lat pull-downs –
Primary muscles – Lats, teres major
secondary muscles – triceps
benefits – one of the only isolation exercise for the lats, helping elongate and stretch the lats. Also a great warm-up or burn out exercise to either start of finish any back workout.