How-To Build Your Back into a Muscle Shield – Buff Dudes

How-To Build Your Back into a Muscle Shield – Buff Dudes


The Dudes are back with another How-To, this one focusing on how to build the Back into a Muscular Shield which will send shivers down the spines of all who oppose it!

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.

Buff Dudes / Fitness / Back
Starring: Brandon Myles White
Shot n’ Edited by: Hudson

Music by Kevin MacLeod

Griphop – ISRC: US-UAN-11-00413
Impact Intermezzo – ISRC: US-UAN-11-00620
Ice Flow – ISRC: US-UAN-1200088

Pixel Art By João Victor G. Costa (JinnDev)