Bodybuilding and Fitness - Make Muscle

How often do you exercise the muscles of your back? Once a week? Twice a week?? Now most people do incorporate back exercises into their workouts, however these muscles tend to be worked almost as an afterthought. Half-heartedly and as a stopgap between exercising the more visible muscle groups.
Don’t you think that a large and muscular back looks good on a guy, helping to give you that broad V shape? You probably do, but as ‘your’ back is generally only ever seen by other people, it’s possibly not something that you think about much. Especially when you’re looking at yourself in the gym mirror. So for this reason I am outlining below a variety of methods to beef up and define your back.
1. Chin ups
The chin up is my personal favourite overall back exercise. It is something that I find helps to pre-exhaust all of the muscles of that area, leaving me ready to move on to more concentrated exercises. It is best performed with the hands in a fairly wide grip and you should lift yourself up until your chin is level with the bar and then lower yourself slowly.
2. Dumbbell Row.
The dumb bell row is a good focused exercise, allowing the bodybuilder to define and shape the back. With the arm and knee of one side of the body resting on a bench, the dumbbell should be held in the other hand and raised until it touches the chest and then lowered slowly.
3. Pulldown Bar.
This is done using the pulldown machine. The bar should be gripped widely and the preferred movement should be to the chest. Lowering the bar behind the neck can be damaging.
If you perform one set each of the above outlined exercises, two or three times a week, then you should quickly notice an improvement, both in the muscle mass and muscle definition of the back.