1. Pull-ups / Chin-ups
When you see someone walking around the gym with a big back, you can guarantee they can jump up and kill 15-20 pull-ups without even breaking a sweat. See the connection? Pull-ups and chin-ups are two of the best mass builders for the back. Targeting the lats, shoulders, biceps and grip, these exercises have so many different varieties, you’ll never get bored.
- Change the grip; wide, narrow, alternated
- Change the grip again; towels, thick ropes, two fingers, three fingers, gloves
- Overloaded; dip belt, med ball, sandbag, dumbbell, kettlebell
- Change the movement; side-to-side, slow negatives, holds, explosive
Sumo deadlifts, conventional deadlifts, beyond the range (from a deficit), rack pulls - it doesn’t matter, just do them. The back not only works antagonistically to stabilize the torso (and spine) it works to lock out the weight to finish the movement. Deadlifts, by definition, are an exercise where you can move big weight.
- Implement: barbell, trap bar, dumbbells
- Stances: Conventional, wide
- Range of Motion: Beyond the range (deficit), partial – rack pulls
- Overloaded: Bands, chains, straight weight
3. Seated Rows / Bent Over Rows
Don’t throw them, don’t hyperextend, don’t tuck your chins and many other bad technique flaws you see everyday in the gym. Do them correctly and you’ll be targeting your lats, rhomboids, biceps, grip and posterior delts.
Bent Over Rows
Biggest flaw? Being too upright. Most guys use this exercise with too much weight and either throw it up, don’t arch their back or have too limited range of motion from being too upright. Keep your torso as close to parallel to the ground as possible while keeping your back in neutral.