If you have been looking for the right kind of exercises to really make your back muscles pop, then you have come to the right place. Doing any one of these exercises on a regular basis will make your back muscles grow quite well. Find a way to do a couple of them in every routine and you’re really going to be impressed in a short period of time. The one thing you must keep in mind when you start to do these exercises is that you aren’t going to be able to do many of them at a time when you start. Over time, you will get stronger and be able to do more in each set.
1. Standard Chin-up
To start off, you will need to grab the bar with a standard wide grip and you’ll your palms facing you rather than facing out. As the name of the exercise points out, you’ll want to pull yourself up until your chin is at the level of the bar. Then you will slowly lower yourself down until both of your arms are fully extended. Pull yourself back up until your chin is at bar level and repeat. This particular exercise will work your upper back quite well. The added bonus is that while this is one of the best pull up bar exercises for back you will be working your arms and chest at the same time.
This workout is almost exactly the same as the chin-up, except your palms are going to be facing out, rather than facing towards you. The motions are very much the same, although if you can do it, or when you get stronger, you should be able to your head well above the bar, rather than at chin level. The same parts of the body that you see with the chin-ups are going to be worked, though this will give your upper back muscles a bit more of a workout as the palms out is a bit more unnatural than palms towards you.
3. Burpee Pull-ups
If you have absolutely mastered the chin-up and pull-up, then you can move onto something a bit more strenuous. This one not only gives you the benefits of a pull-up but also gives you a really good cardio workout. In order to pull this off, you start by standing in front of a pull-up bar. Then you go into a squat formation with your hands on the floor. Then drop all the way down to the ground, and do a full push-up. When you have finished this move, push yourself up to your feet and leap upwards to the bar, grab it and pull your body and head up over that bar. Then drop down and go back into the squat and push-up. Repeat until you are absolutely exhausted. This is a kind of full body workout that will work your back when you are doing the pull-up and the push-up but will also work your legs and arms in a very big way. Don’t be frustrated if the first couple of times you do this, you can only do a couple. You shouldn’t expect to be a real burpee pull up warrior starting out.
4. Behind the neck pull-up
In order to do this special kind of pull-up, you’ll want to grab the bar with your palms out. As you start to pull up, you’ll want to lean your torso forward so that when you complete the pull-up the bar will be behind your head. You’ll want the bar to lightly graze the back of your neck. Then you will drop back down to start. This particular workout will focus more attention than normal on your back, working your lattisimus dorsi more than anything else.
5. Gironda sternum Chin-up
You start this exercise by holding the bar with your palms facing you. As you pull yourself up and over the bar, you should lean your head and top half of your body backward until your chest touches the bar. By leaning backward like this as you are pulling up, this will work your lats more than you are working your arms.
6. The Climber Pull-Up
This is quite a bit like a regular pull-up but it takes it to the next level. The thing that makes this one so hard is that when you are lowering yourself down you shift your weight to the left. Then you do the same kind of pull-up as usual but when you are lowering yourself, you shift your body to the right just a little bit. This kind of shifting your weight is going to be working your back really, really well. This is something that you will find to be really hard the first couple of times. As it gets easier, you will be absolutely shredding your back.
7. Windshield Wipers
Easily one of the toughest pull up bar exercises for back is also one that is going to be quite good for your stomach. This is similar to the climber in that you are going to need to be adjusting your body weight as you hang on a bar. This will have you gripping the bar with your palms facing out and then has you start the same kind of chin-up and then when you are starting to pull yourself up you stop in the middle of the motion. Then, as you keep your legs straight, you start to swing your legs left and right. Eventually, this will make it look as though you are a human windshield wiper. This is the kind of exercise that is going to work your entire back, both upper and lower. It works your upper back because you are having to hold your body rigid to some degree. It will be working your lower back because the motion from side to side is working the very core of your body.