Back Exercises

The Jacked Back Workout

Ditch the gimmicks, and simplify your back training program to get growing again.

by CSCS
bodybuilder back pose
Duration 1 day
Exercises 4
Equipment Yes

Back training is like the tax code of physique building. The methodology is as diverse as it is mystifying, and as complex as it is confounding, but in the end your goal is simple: You just want to get as much back as possible (pun intended). You experiment with new workouts and flirt with multiple angles, all with the hope of adding a little swole to your rearview. If this sounds like you, breathe deep and let this simple strategy wash over you: Pull heavy stuff. Rest. Repeat.

Unless you’re considering donning a set of posing trunks and getting onstage, the diversity of your angle work is a bit inconsequential. As with other muscle groups, using progressively heavier weight is the most direct route to new strength and size. While pulling through multiple angles will help you target different parts of your back, the benefits are not so specific as to warrant the additional fuss. With a few vertical and horizontal pulls in your plan, you’ll add ample depth and width to your back.

The Back Workout

Exercise 1

T-Bar Row You'll need: Barbell, V-Handle Attachment How to
T-Bar Row thumbnail
5 sets
12 reps
1-2 min rest
Go as heavy as you can for 12 reps on each set. After reaching failure on the last set, drop the weight 20-30% and immediately continue performing reps to failure.

Exercise 2

Lat Pulldown You'll need: Adjustable Cable Machine, Lat Pulldown Bar How to
Lat Pulldown thumbnail
5 sets
12 reps
-- rest

Exercise 3

Straight-Arm Pulldown You'll need: Adjustable Cable Machine, Straight Bar Attachment, Lat Pulldown Bar How to
Straight-Arm Pulldown thumbnail
5 sets
12 reps
-- rest

Exercise 4

Back Extension with Front Raise
exercise image placeholder
3 sets
12 reps
-- rest
After reaching failure on the last set, drop the weight and immediately continue performing reps to failure using only your body weight.
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