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Supersets For A Bigger Back

Hit your back hard with a workout that will attack every muscle needed to build serious size.

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  • 15 min

  • 5

  • Yes

Bent-Over Barbell Row
Edgar Artiga
Bent-Over Barbell Row
Edgar Artiga

Focusing just on the large back muscles, like the latissimus dorsi and trapezius, and neglecting smaller ones, such as the teres major, teres minor, rhomboids, and quadratus lumborum, can lead to an underdeveloped and underwhelming V-taper.

Even when time is tight, you can train your entire back by pairing a vertical pull with a horizontal one to hit your mid and upper back, and lower and upper lats. Supersets will also shave minutes off your workout while keeping the intensity high. Traps get special attention, and nothing will build a massive yolk like heavy-ass high pulls.

SEE ALSO: The Seven Best Barbell Moves for a Bigger Back

Form check

With bent-over rows, lead with the elbows as you pull and squeeze the shoulder blades together at the move’s apex.

SEE ALSO: Pullup Bar Exercises That Build Serious Muscle

Routine

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The Speed Session

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 5

Back Extension

Equipment
Sets
5
Reps
10
Rest
--
Exercise 2 of 5

Wide-Grip Pullup

Equipment
Pullup Bar
Sets
5
Reps
to failure
Rest
--
Exercise 4 of 5

Stiff-Arm Pulldown

Equipment
Sets
5
Reps
10
Rest
--
Exercise 5 of 5

Barbell High Pull

Equipment
Barbell
Sets
5
Reps
3
Rest
--
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