How to Build a Bigger Back

Posted at 9:6 on Aug 30, 2010 by Muscle Blog

For decades, the bent-over barbell row has been the mass-building exercise of choice for anyone wanting to building a bigger, wider back.

However, the only problem is that it can put a lot of stress on your lower back, potentially leading to back problems further down the road.

Flex magazine reports on an exercise that could work your lats just as well, but without the lower-back issues.

"Researchers compared muscle activity of the lats during two exercises - the inverted row and the bent-over barbell row. With the inverted row, the bar remains stationary while the body moves."

And the result?

"They found that lat muscle activity during the inverted row was greater than during the barbell row, which means that it stimulated more muscle fibres to grow bigger." But there's even more good news.

The scientists also report that "the inverted row didn't stress the lower back as much as the barbell bent-over row," which is important for anyone who has a healthy back and wants it to stay that way as well as people with lower back problems.

If you have strong back muscles, the inverted row may seem a little too easy. To make the exercise harder, simply put a weighted rucksack on your back (a Maximuscle rucksack filled with stones, a sandbag or a few bags of flour will work fine) or raise your feet by putting them on a chair, bench or Swiss ball.

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