Exercises that Define the Back

A massive back makes a person appear stronger and bigger, even with clothes on. Also, a well-trained and defined back complements the mass and definition of the chest, biceps, shoulders, legs, and abs. The back also provides anterior and posterior balance int he body, which promotes good posture and spine health. In line with back definition, the following are some exercises one can do.

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The pull-ups mainly develop the arms, but they also engage the shoulders and the biceps. It utilizes three kinds of grips – the wide grip, which involves hand placement more than shoulder width; the medium grip, which follows hand placement at shoulder width; and the narrow grip, which has a hand placement of less than the shoulder width.

To perform the exercise, as cited by Body Building, the person grabs the pull-up bar with the palms facing forward using one of the aforementioned grips. Then, with the arms extending in front, holding the bar at the chosen grip width, the person brings his torso back around 30 degrees while creating a curvature on his lower back and sticking his chest out. Next, he pulls his torso up until the bar touches his upper chest by drawing the shoulders and the upper arms down and back. A good practice is to squeeze the back muscles one the full contracted position is achieved. Also, the torso should be static as it moves through, which means only the arms should move. After a brief pause at the contracted position, the person breathes in and gradually lowers his torso to the starting position when his arms are fully extended and his latissimus dorsi (also called lats) are totally stretched.

For variations, a person can find a spotter and ask to hold his legs or make use of a chin assist machine (if available), it she does not have the strength to perform it. Such machines help a person do the exercise with the use of weight to help a person push his body weight.

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Good Mornings

A person can define his back, particularly the lower back muscles, with good mornings. According to Live Strong, the exercise is done by starting off with low weights on the bar, which is placed resting on the shoulders behind the head. A good practice is to minimize the risk of injury by having a spotter. The person holds the bar on either side of his head for stabilization. Then, he stands up straight and spreads his feet shoulder-width apart. After that, the person bends forward at the waist and comes back up. Another good practice is to bend as far as he can to prevent falling forward.


The deadlift is one of the exercises that help develop a chiseled back, as per Lean It Up. It is also one of the exercises that add mass to the upper body, since it uses a compound movement. According to the publication, the person performs the exercise by starting in a low squat position and grabs the bar with an overhand grip. Then, he sits back in his hips and pushes through his heels. He ascends and raises his torso until he is in a complete stand. A good practice is to keep the core tight and straight back throughout the movement. Then, the person gradually descends with control by dropping his hips and torso until the bar touches the floor.

Overall, the back is one of the major muscle groups that add strength and aesthetics to the body. Along with the aforementioned exercises, back definition is best achieved with proper nutrition and adequate rest.

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