Workout Routines

The 30-minute big back workout routine

Add more width and thickness to your entire back with this quick-hit session.

The 30-minute big back workout routine
Paul Aiken / EyeEm / Getty
Paul Aiken / EyeEm / Getty
Duration 30-45
Exercises 5
Equipment Yes

Circuit training and high-intensity workouts are "in," but when it comes to packing on size, there's always room for single body part routines.

Certified trainer and registered dietitian Tim McComsey shares his favorite back workout for building size and strength—without spending too much time in the gym.

The 30-minute big back workout

Exercise 1.

Pullup You'll need: Pullup Bar How to
Exercise: How to do an Eccentric Pullup thumbnail
4 sets
AMRAP reps
60 sec. rest

Exercise 2.

Dumbbell bentover row You'll need: Dumbbells How to
Dumbbell bentover row thumbnail
4 sets
10 reps
60 sec. rest

Exercise 3A.

Lat Pulldown You'll need: Cable Machine How to
Lat Pulldown thumbnail
3 sets
10 reps
30 sec. rest
Perform as superset with TRX row

Exercise 3B.

Supine TRX Row You'll need: TRX How to
Exercise: How to Do a Supine TRX Row thumbnail
3 sets
10 reps
30 sec rest
Perform as superset with lat pulldown

Exercise 4.

Seated Cable Row You'll need: Lat Pulldown Bar How to
Seated Cable Row thumbnail
2 sets
Complete as a dropset. Perform 10 reps, drop the weight by 10-20%, perform another 10 reps, drop the weight by 25%, perform another 10 reps. reps
90 sec. rest
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