Workout Routines

The best 45-minute back workout

With just a barbell and some dumbbells, carve your way to the perfect back via this ideal back-strengthening workout.

by
Pullup Superset
Matthew Leete / Getty
Matthew Leete / Getty
Duration 45
Exercises 5
Equipment Yes

While plenty of guys can bulk up their back after a few weeks in the gym, it takes a more specific routine to develop the signature "V-taper"—a large, broad back that is guaranteed to impress the fit woman at your gym you've been wanting to ask out.

But to sculpt that unmistakable "V" look, you'll have to focus on building a few key muscles in your back: your deltoids, lats, and obliques.

The five exercises in this routine were specifically chosen to give you that defined look, as well as help you develop upper-body strength, for the best 45-minute back workout of all time.

How it works

Breaking your workout down to "single body part sessions" is an ideal method of training for those individuals who have a specific objective and/or goal in mind. Professionals such as bodybuilders, powerlifters, and athletes have advanced training and experience—and usually their training will include two separate body parts per day. For example, a chest routine in the morning, and a back routine in the afternoon.

Some studies have reported that a 45-minute workout is an ideal training format for growth and development. Typically, your body is in a building state after a 40- to 45-minute session. In other words, it's at its strongest during that time. Any additional time added or infused into the program puts your body in what we call "recovery mode" because of fatigue—it's also the phase when most injuries occur.

Directions

Perform the following exercises 3 sets each, 8-10 repetitions, 90-120 seconds rest, and increase weight by 10lbs in each set. For best results, allow your back to rest at least for two days before re-training.

The best 45-minute back workout Strengthen and build your lats

Exercise 1.

Pullup You'll need: Pullup Bar How to
Exercise: How to do an Eccentric Pullup thumbnail
3 sets
8-10 reps
90-120 sec. rest

Exercise 2.

Upright Row You'll need: Barbell, Dumbbells, Kettlebells How to
Upright Barbell Row thumbnail
3 sets
8-10 reps
90-120 sec. rest

Exercise 3.

T-Bar Row
exercise image placeholder
3 sets
8-10 reps
90-120 sec. rest

Exercise 4.

One-Arm Dumbbell Row You'll need: Dumbbells How to
One-Arm Dumbbell Row thumbnail
3 sets
8-10 reps
90-120 sec. rest

Exercise 5.

Shrug You'll need: Dumbbells How to
Shrug thumbnail
3 sets
8-10 reps
90-120 sec. rest
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