Best Back Exercises for Maximum Gains 2

3. Dumbbell Rows

Not as effective as the barbell row, but still a powerful exercise to use in your efforts to growing a bigger back. There are various ways to perform the exercise, so I suggest you mix it up to shock your back.
First, you get the option of various hand grips; the overhand, underhand, and neutral grip — all of which will affect the development of your back. The underhand grip will place more emphasis on the lats, while the neutral and overhand grips will incorporate muscles from the upper back.

This exercise can also be performed with two hands instead of the traditional one-arm row. When performing the two-handed variation, don’t keep your upper body parallel to the floor, instead, lift your chest ever so slightly. If you want, this exercise can also be performed on a bench. Either you could adjust the bench to a 45-degree angle (or less) or you could lie face first on a flat bench. The great thing about doing dumbbell rows this way is that it eliminates the movement of the upper body. So, the muscles of the upper back are isolated to an extent.

4. T-Bar Rows 

If there’s an exercise that you absolutely should be doing on back day, it’s the T-bar row. If you take a look back at some of the greatest backs in bodybuilding history, you’ll see that they all performed T-bar rows; Arnold, Ronnie, Franco, Dorian, etc. I think that goes to show that this is an exercise that works.
A couple years ago I incorporated this exercise into my back day regime (along with heavy deadlifts) and had the thickest back I’ve had to-date. For some reason, I stopped doing those two exercises and quickly saw my back fade into a shadow of its former glory. However, I have in recent months been doing these two exercises again in the same workout. Safe to say that my back is coming back bigger and stronger.

                                                                         

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