Best Back Workout Exercises + Huge Back Workout

Back Diagram

Hello and welcome to http://bodybuildingformass.com and Best Back Workout Exercises.

In this article we will have a look at the best exercises for building not only a wide back, for that much sought after V- taper, we are also going to look at developing thickness and strength.

Don’t worry – I won’t leave you hanging on just the exercises – we’re then going to arrange those best back workout exercises into a ‘Huge Back Workout’.

Sound good?

Let’s get into it…

Hyper-Extensions: 

Hyper-extensions are a great exercise and can be utilised to serve a variety of purposes.  Here, we shall use them primarily as a warm-up exercise.

Don’t go too extreme on the range of motion and keep a controlled tempo.

Even though we are using this as a warm-up, I still want you to feel it working the muscles.  So if you can exceed the required reps with bodyweight then add weight by holding a plate or dumbbell to your chest.

Hyper Extension - Bottom Position

Hyper Extension – Bottom Position

Hyper Extension - Top Position

Hyper Extension – Top Position

 

 

 

 

Overhand Wide Grip Pullups: 

You want that wide V-shape we were talkin’ about?  Here it is.

When executed properly, wide grip pull-ups hit the lats super efficiently.

When you do these, make sure to lower to a FULL stretch.  Then, before pulling up with your arms, initiate the movement by first pulling your lats down and back – you should raise a half inch or so – keep the tension on the lats and pull up with a slight arch back and chest up and out.

Overhand-Wide-Grip-Pullup-Bottom-Position

Overhand Wide Grip Pullup – Bottom Position

Overhand-Wide-Grip-Pullup-Top-Position

Overhand Wide Grip Pullup – Top Position

 

 

 

 

 

 

 

 

*Make sure to read my added tips further down.

 Bent-Over Barbell Rows:  

The bent over barbell row is again a staple of bodybuilding history.

This exercise was, and still is, used by all the bodybuilding greats and should definitely be used by you.

The bent over barbell row will build your overall pulling strength and develop a thick, powerful back.

Bent-Over-Barbell-Row-Start-Position

Bent Over Barbell Row – Start Position

Bent-Over-Barbell-Row-Finish-Position

Bent Over Barbell Row – Finish Position



Seated Cable Rows: 

The seated cable row is another multi joint exercise making it a compound move.

This is a great exercise for targeting the middle back and lats.  Inadvertently we are also hitting the arms and core.

Read further down for tips on how to perform the seated cable row. 

 

Seated-Cable-Row-Start-Position

Seated Cable Row – Start Position

Seated-Cable-Row-Finish-Position

Seated Cable Row – Finish Position

Deadlifts: 

Aww, c’mon…you knew I wouldn’t leave this article without putting these in :-)

Everybody’s favourite – well, they should be.

They’re hard and they’re mean.

However, if you want to build an overall impressive back along with massive strength gains, then you’re gonna want to Dead-lift.

DeadLift-Bottom-Position

Dead Lift – Bottom Position

DeadLift-Top-Position

Dead Lift – Top Position

 


Putting It Together -

There you have it.

In my opinion these are the Best Back Workout Exercises to build a Big, Strong Impressive Back.

Okay, now let’s put it all together into a –

Huge Back Workout 

Exercise Sets/Reps Rest
Hyper-Extension 2 x 12 – 8 90 secs
Overhand Wide Grip Pullup 2 x 12 – 8 2 mins
Bent Over Barbell Row 2 x 8 – 6 3 mins
Seated Cable Row 2 x 8 – 6 3 mins
Deadlift 3 x 12 – 8 3 mins

*Please take the time to do a couple progressively heavier warm-up sets, especially for Bent Over Barbell Rows and Dead-lifts.

Looks simple enough huh?

Here’s the thing – you’ve got to work it.

Don’t go easy on yourself – after all, you are on a mission.

When you walk in the gym, walk in with purpose.

You’ve heard the phrase ‘Go Heavy or Go Home!’ – well…You Ain’t Goin’ Home.

That leaves one thing…you are Going Heavy – Yeah Baby!

Apart from your Hyper-Extension warm-up, you are to Push Every Set To Your Max.  Aim for incremental weight increases on every exercise each week.

You want Growth – then Earn It!

Best Back Workout Exercises – Tips: 

     Overhand Wide Grip Pull-ups –

  • Use a thumb over grip – so your fingers are basically a hook over the bar and your thumb is really neutral, not wrapped around.
  • When lowering go to complete stretch.
  • Initiate the pull-up by engaging the lats – pull down and back.
  • Keep lats engaged and pull through your elbows.
  • Hold top position briefly then lower under control to full stretch.
  • Repeat, keeping tension on the lats.

Bent-Over Barbell Row –

  • Use the Olympic Bar (squat bar).
  • Stand with feet just wider than shoulder width.
  • Pivot at hips, keeping back straight until upper body is almost parallel to the floor.
  • Grip bar slightly wider than shoulder width.
  • Engage the upper back muscles/upper lats for initial lift then pull through elbows bringing the bar up to stomach.
  • Briefly squeeze shoulder blades together then lower the weight under control.

Seated Cable Row –

  • Position yourself so you need to lean forward to initially grasp handles.
  • Use a vertical hand grip.
  • Bring in the handle to where you’re seated upright
  • Tighten abs then allow the handle to go forward creating a full stretch in the lats whilst remaining upright.
  • Engage the lats by pulling back with arms straight, then pulling through the elbows draw the handle to your sternum.
  • Hold briefly as you contract (squeeze back together in the middle), then release under control to stretch position.
  • Repeat for reps.

Dead-Lift –

  • Stand with feet a little wider than shoulder width apart then bend down and grip the bar with a fairly wide grip – one hand over and one hand under seems to offer superior grip.
  • Get in a position similar to a low squat position.
  • Inhale deeply just prior the lift, and hold – this gives a strong stabilising effect to the core as well as filling your blood with oxygen.
  • Keep the bar always close, almost touching your legs as you pull the bar up.
  • Keep your back straight and drive through your feet like you are actually pushing the floor down and away.
  • As the bar comes over your knees, keep your back straight as you contract your glutes (butt) and thrust your hips forward bringing your body to standing erect.
  • Release your breath at the top of the movement, pulling shoulders back and pushing the chest up and out.
  • Hold briefly then lower under contracted control following same line of movement as coming up.
  • Pause very briefly at the bottom adjusting form then repeat.

You may wonder why I haven’t included a shrugging exercise for developing the Trapezius muscles – Since the superior muscles of the Trapezius are situated across the Scapulae and are primarily engaged when contracting the scapular, I prefer to put these in on a shoulder workout.

This is, of course entirely optional – if you would prefer training your Traps on Back day, that’s fine.

For the objective of packing on mass, I would suggest Heavy Barbell Shrugs or strict Heavy Dumbbell shrugs.


 

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Now comes MI40X to Take You Above And Beyond.

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Conclusion

That’s it folks.

Get in there and get at it –

Put the Get Huge Back Building Routine to the test and grow the big wide wings you’ve been after.

I’d love to hear how you’re getting on, so come back and post a comment whether after your first or tenth workout :-)

Also, if you’d like to share your own tips or favourite Back Building exercise then feel free to post here.

You may also be interested in reading: How to Gain Muscle Strength and Size; 3 Focus Lifts

 

Train Hard, Train Well, Train Safe.

Blessings Be,

Bodybuildig-for-Mass-Rich-Far

 

 

 

 

Rich Far

Founder of Bodybuilding for Mass

http://bodybuildingformass.com

Contact: info@bodybuildingformass.com

 

Thank you for reading:

Best Back Workout Exercises

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Comments (18)

  1. GoFiskit

    What a great post! Hats off to you Big Man. You are giving your 100% to make physically fit for others. Really a great post!

    Reply
    1. Rich Far

      Thank you – I appreciate your comment.
      Wishing you Health, Happiness and Success.

      Reply
  2. Rhonda

    I needed to thank you for this wonderful read!!
    I definitely enjoyed every little bit of it. I have got you
    bookmarked to look at new stuff you post…

    Reply
    1. Rich Far

      Thank you Rhonda :-)

      Reply
  3. Eric Pickmypreworkout

    Rich,
    Good overall information for a starting back muscle building workout. I would like to add if your goal is for hypertrophy then you should try to increase the set numbers from 2 to 3. Based on the scientific research I’ve seen, as well as what I’ve learned from knowledgeable coaches and my own training experience, the optimal number of sets to maximize muscle hypertrophy is 12-20 sets per muscle group and your planned workout is a bit short of this.

    Reply
    1. Rich Far

      Hi Eric,

      Thank you for visiting http://BB4Mass.com and for posting your comment.

      I appreciate your input and understand what you are saying. There has certainly been considerable debate as to the most efficient set/rep schedule for hypertrophy.

      Considering this workout is constructed in the manner of priming the back muscles then focusing on compound movements, when performed correctly is very effective for gaining both strength and muscle mass.
      As I stated in the article ‘Apart from your Hyper-Extension warm-up, you are to Push Every Set To Your Max. Aim for incremental weight increases on every exercise each week.’

      By ‘MAX’ I refer to absolute muscle exhaustion – if you can even think of pushing out another rep then you aint finished. Same with the Sets – if you really want to do another set then you didn’t bust your balls on the last one (not sure what that is for girls…maybe ‘bust your ass’ :-))
      Under these conditions, your muscles have no choice but to grow to prepare for the next onslaught.

      The reps begin in the ideal hypertrophy range 8 – 12 and end in the strength/hypertrophy range 6 – 8 (pure strength training being in the 1 – 6 range).

      Give this workout a try Eric, in the manner I’ve prescribed and let me know what you think after 4 -6 weeks.

      If you’re after a mass building schedule with somewhat higher numbers, check out these two articles:
      Click Here=>Bodybuilding For Mass – Workouts
      Click Here=>How To Improve On Bench Press;Five Lifts For Incredible Strength

      Thank you again Eric for taking the time to comment.

      Wishing you Health and Happiness.

      Train Hard, Train Well, Train Safe –

      – Rich

      Reply
  4. LAMIA

    Nice to meet you champion , this is so informative .The best part is you are keeping things natural and sharing your personal workout .The breathing tips and the detailed steps are realy helpful . The people tend to underestimate the power of the breathing techniques during exercise in general . I will recomend your helpful site to my friends in the gem .I wish you a lot of success and happiness .You deserve all the best .

    Reply
    1. Rich Far

      Hey Thanks Lamia – what a Great comment!

      Yes, breathing correctly absolutely makes a ton of difference in the power, strength and form of the lift.
      I appreciate the recommendation to your friends and welcome them to my site.

      Wishing you Health, Happiness and Success Lamia.

      Blessings Be –

      – Rich

      Reply
  5. Tracy

    I will bookmark this back workout for future reference. Thanks for the exercises.

    Reply
    1. Rich Far

      Hi Tracy,

      I Am pleased you found this article useful – let me know how you go.

      Blessings –

      – Rich

      Reply
  6. Damien Parsons

    Rich the man! Your workout exercises are the best for everything. You really know the body well, and it’s awesome that you spare the time to share your workouts with everyone.

    The summer is approaching and I really need to get myself back into action. I’ll be following along and updating, especially if I get the new training by Ben Pakulski.
    thanks!

    Reply
    1. Rich Far

      Hi Damien,

      Great to have you back – been a while since hearing from you :-)
      Thank you for taking the time to comment and I appreciate the positive feedback (love it actually :-))

      Yup, as Summer approaches we seem to all get the realization that it might be good to be shaping up a bit – especially if you’re someone who likes the beach or hanging out at the pool.

      You would definitely be getting into action if you jump on board with Ben Pakulski – Mi40 & Mi40X Rocks!

      Thanks again Damien – wishing you Health and Happiness.

      – Rich

      Reply
      1. Damien Parsons

        I forgot to mention. I recently purchased and setup a Gravity Bar and been using this as a go-to for a quick workout.

        Have you used them? If so, what is your opinion? Do you think it would benefit in the long term, or would there become a point where the effect is nill from using it?
        (It does use your own weight and I don’t weigh much)

        Maybe it’ll end up being used for a morning stretch… ha ha ha!

        Reply
        1. Rich Far

          Hello Again Damien,

          Congratulations on taking a step in the right direction!

          The ‘Gravity Bar’ system definitely has it’s benefits, especially if using with the strap Attachments.
          It is a great conditioning tool for the body.

          To increase intensity, simply innovate the exercises – use slower repetitions, static holds etc.

          Of course, ultimately, it depends upon your desired outcome.

          You may wish to get fit and keep your body toned – for which the ‘Gravity Bar’ will serve well. However, if you are wanting to develop your musculature somewhat beyond basic conditioning then I would absolutely recommend grabbing a barbell and some dumbbells, loading up and getting serious :-)

          As I said – it is great you are exercising and conditioning your body. If you wish to pack on some quality muscle size then try one of the programs offered on this site.

          Give this one a go for Great Results => CLICK HERE

          You may also find benefit from this article => CLICK HERE

          Blessings Be –

          Rich

          Reply
          1. Damien Parsons

            Thanks for your help Rich. I’ll let you know if I need help, and how things go.

          2. Rich Far

            No worries Damien – anytime :-)

  7. Eoinmc

    One of the best BB sites I’ve come across. The real deal – you are actually showing how it’s done. Powerful stuff. I will be referring your site to a gym trainer I know. This is as good as it gets!

    Reply
    1. Rich Far

      Hey, Thanks Eoin – that’s a ‘real deal’ comment :-)
      I appreciate the positive feedback and certainly welcome your gym trainer buddy.

      Wishing you Health and Happiness –

      – Rich

      Reply

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