Sculpting a muscular back with definition and size is no small task.
you’re gonna wanna lift heavy weights using pulling motions tobuild up your back muscles.
Unfortunately, pull-ups are not suitable for everyone.
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But don’t fret, because these six pull-up alternatives can help you build a bigger back.
Newer fitness enthusiasts may struggle to do a single repetition and thus cannot start with standard pull-ups.
In addition, shoulder injuries and other injuries can affect your ability to safely perform pull-upsespecially as you age.
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Thankfully, there are great alternatives to pull-ups that willgive you a massive backandhelp you build impressive arm muscles.
The following are my top pull-up alternatives to build a bigger back.
Rest for 60 to 90 seconds between sets.
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Complete the workout one to two times per week.
Use a wide grip or reverse grip on the bar.
Squeeze your shoulder blades together, and pull the bar down until it’s at your chest height.
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Slowly allow the bar to return to the starting position.
Be sure to extend your arms all the way up, and use a full range of motion.
you’re able to use large rubber resistance bands or an assisted pull-up machine.
Lift yourself all the way until your chest hits the bar.
If you cannot do so, add more assistance.
Then, slowly return to the starting position.
To set up, attach a single handle to the lat pulldown machine.
Grip the handle overhead with an overhand grip, palm facing away from you.
Pull the handle down, and rotate your hand and thumb outward as you bring it down.
Finish with the handle at your chest, palm facing you.
Begin with a cable machine and a straight bar attachment coming from the top cable.
Adjust the distance you are standing from the cable machine to find the fullest range of motion.
Dumbbell Rows
Dumbbell rows build thickness and definition in your upper back.
You will need a dumbbell and bench or box about thigh higher.
Place one hand on the bench, and hinge forward at the waist.
With your free hand, grip your dumbbell with a straight, extended arm.
Row the dumbbell upward until your upper arm is parallel with your torso.
Keep your shoulder from shrugging throughout the movement.
The 10-Minute Dumbbell Workout to Sculpt Boulder Shoulders
Dumbbell Pullovers
Dumbbell pullovers hit your lats primarily.
Begin this final exercise by lying on your back on a workout bench with a dumbbell.
Raise the dumbbell, keeping your arms straight until your arms are extended upward.
Focus on squeezing the armpit and lat area throughout the movement.
