In this post I’m going to share the 3 best back exercises you should be doing to build a bigger, badder back.
I’m also going to talk about the #1 most common MISTAKE you might be making with your back workouts…
The Big Back Mistake
Before I cover the best back exercises, I want to address a problem I see guys making all the time. And that is a poor selection of exercises.
Many guys will do a back workout that consists of:
- Barbell Rows
- Dumbbell Rows
- Cable Rows
- T-Bar Rows
See a trend here?
Now don’t get me wrong. Rows are an essential exercise. But when you follow a routine like this, you’re not really getting any variety.
Sure, those are 4 different exercises…but they’re so similar that you’re basically performing the same path of motion, in the same plane of motion, for a similar number of sets & reps.
You’ll get much better results if you vary your back workouts to include different grips, weights, reps, and planes of motion.
Let me show you how:
Best Back Exercises #1: Weighted Pull-Ups / Weighted Chin-Ups
Do 3 sets of 5-8 reps.
They’re the king of back exercises, and for good reason.
They’re tough as nails to perform well, and they will help you put some serious mass on your back (particularly your lats).
There are a lot of variations you can do with these. For one thing, you can switch between pull-ups and chin-ups (basically an overhand vs underhand grip). I go back and forth so that I do chin-ups one back workout, and pull-ups the next.
You can also vary your grip width, going from very narrow chin-ups to wide-grip pull-ups. The different widths will stimulate slightly different parts of your back.
If you can’t do pull-ups yet, start with lat pulldowns…and make sure to increase the weight each week until you are pulling your bodyweight.
Then start doing bodyweight pull-ups and chin-ups.
When you’re able to complete about 12 reps, start adding weight to the exercise. I recommend starting as light as possible (2.5 pounds), and increase the weight as gradually as possible (2.5 pounds per week).
Before you know it you’ll be chinning 75+ pounds and you’ll be a certified badass.
What’s different about this exercise?
Two things.
First, you’re using a different plane of motion compared to most rows. Instead of pulling toward you, you’re pulling down. This stimulates different back muscles.
Second, you’re using heavy weight here for relatively low reps. This hits your fast-twitch muscle fibers at the beginning of your workout, while you’re still fresh.
Best Back Exercises #2: One-Arm Dumbbell Rows
Do 3 sets of 8-12 reps for each hand.
A lot of guys screw this exercise up by bringing momentum into the equation.
Avoid doing that by keeping your body perfectly still and tensing your lats as you raise the weight.
Remember to keep your torso as close to parallel with the ground as you can, and lift the weight as high as possible. Your elbows should go way past the edge of your back.
What’s different about this exercise?
The fact that you’re using one arm at a time. This unilateral training helps promote balanced strength in both arms.
Best Back Exercises #3: Seated Cable Rows
Do 3 sets of 12 reps.
This exercise is a favorite of many guys in the gym.
Why? Probably because it’s one of the easier back exercises out there.
(Sorry, it’s true.)
That’s why I like to save it for the end, and use it as a burnout-type move. Decrease the weight and go for 12 reps. Keep your motion slow and steady, and once again, bring your elbows as far back as you can. The handle should touch your stomach with every rep.
What’s different about this exercise?
Two things.
First, you’re using a much narrower grip than you do on most back exercises. That helps target a different part of your back.
Second, you’re lifting with lower weight for higher reps. This trains your slower-twitch muscle fibers.
(Remember, we already hit your fast-twitch muscle fibers when we went heavy during exercise #1.)
Follow A Smarter Training Program
If you want to get the most from your training, it’s critical to follow an intelligent and professionally designed training program. One that’s designed to stimulate multiple muscle fibers through several different planes of motion.
Trust me, guys: this can mean the difference between getting shredded vs seeing zero progress in the mirror.
I highly recommend my flagship program, The Stronger+Leaner Guide to Getting Ripped.
It will walk you through the A-Z of what it takes to get a strong and shredded physique as quickly and efficiently as possible.