ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

The Best Back Building Exercise You are Not Doing

Updated on August 1, 2012

Blast your lats with this twist on the bent over row

The back muscles are involved in every pulling motion we do, and stabilize the body in an infinite number of others. When they are fully developed they look amazing; and more important, a strong back contributes to healthy mobility on a daily basis. The basics are essential to developing this muscle region; pull-ups, lat pull downs, bent-over rows and dead lifts, but with a little adjustment to the basics, the upper back muscles can get blasted from a fresh perspective which will encourage new growth.

One of the best back building exercises you can do with the same equipment you have now is the one arm barbell row. This exercise is best performed with a 5 foot bar or EZ curl bar for starters, progressing up to an olympic length bar for a greater challenge. The movement is performed much like a one arm dumbbell row, but with more active contraction of supporting muscles. In particular, the forearm will contract intensely as you pull the bar off the floor. As with any new exercise, start with a light to moderate weight until it becomes comfortable.

To execute the One Arm Barbell Row, place the barbell on the floor in front of you. Stand with knees slightly bent and lower back and abdominals locked in place. Grasp the bar in the exact center and contract the entire posterior muscle chain from the calves to the lower back as you lift. Squeeze the lats and biceps and tighten the grip on the bar as you row the bar from the floor in front to one side, rotating it 90 degrees as you do. Maintain control of the bar by actively contracting the working muscles throughout the concentric and eccentric phases of the movement.

Because of the intensity of the One Arm Barbell Row, it is best to use this towards the beginning of a back muscle workout and finish with pulldowns, pull-ups or other rowing exercises. Here is a great sample workout incorporating this exercise (don't forget a thorough warm-up first.)

One Arm Barbell Row:

-2-5 sets x 6-8 repetitions.

Power Cleans (from floor:)

-2-5 sets x 6-8 repetitions

Barbell Pullover:

-2-4 x 10-12 repetitions

Pull-ups or Lat Pulldowns:

-2-4 x 10-12 repetitions

Execute the movements with precision and control and your back muscles will start popping like never before. Couple this with good nutrition for the best results.


Some Good Nutrition Advice for Building Muscle

There are a few essential rules to follow in order to build muscle:

1. You must eat enough high quality protein:

Most experts recommend eating between 1.5 to 2 grams of protein per pound of body weight. Start with at least 1 gram per pound and work up if necessary. Good sources of lean proteins are whey powder, fish, eggs, lean red meats and poultry.

2. Eat for function first:

Don't forget to eat just because the food doesn't sound appetizing. Resolve to give your body the nutrients it needs, even if it's the sixth meal of plain tuna and greens you've swallowed today. Fortunately, there are tons of tasty and healthy recipes out there, so this should be a rare occurrence. In addition to quality proteins, fruits and vegetable should make up the remainder of the diet. Consider whole grains a luxury after these.

3. Drink at least a gallon of water every day, and more on days when you sweat excessively.

Hydration is vital to general health and life-saving for athletes. Carry a jug with you throughout the day and don't stop until the bottle is finished. Consider buying Brita water filter containers to keep at work and home, and fresh water will always be avaiable.

Remember, consistency is the key. Create a lifestyle out of staying fit and eating healthy!


This website uses cookies

As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

Show Details
HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
LoginThis is necessary to sign in to the HubPages Service.
Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
AkismetThis is used to detect comment spam. (Privacy Policy)
HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
MavenThis supports the Maven widget and search functionality. (Privacy Policy)
Google AdSenseThis is an ad network. (Privacy Policy)
Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
Index ExchangeThis is an ad network. (Privacy Policy)
SovrnThis is an ad network. (Privacy Policy)
Facebook AdsThis is an ad network. (Privacy Policy)
Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
AppNexusThis is an ad network. (Privacy Policy)
OpenxThis is an ad network. (Privacy Policy)
Rubicon ProjectThis is an ad network. (Privacy Policy)
TripleLiftThis is an ad network. (Privacy Policy)
Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
ClickscoThis is a data management platform studying reader behavior (Privacy Policy)