Get Your Back Buff Into A Muscle Shield

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.

Exercises covered:

Weighted Pull-Ups
T-Bar Rows
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.
T-Bar rows

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.

About Olivia Wygal

Olivia is a 19 year old college student who enjoys long walks in nature with frequent tree huggings. When she's not at school or with friends, she is constantly looking through nutrition blogs and different workout videos to find new workouts for her ever expanding athletic abilities. Pilates, Kettlebells, Swimming, and Yoga are her favorite workouts, but she is always up to trying new things

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