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Best Back Workout for Mass

Type: Back Workout

Looking to build a bigger, stronger back? This back workout for mass is one of the best places to start. The width of your upper torso is largely determined by the size of your lats. Many think it’s the chest – but your back is what gives you the hourglass shape. In order to build the back, you need a great workout designed specifically to build strength and mass in the lats by emphasizing pulling motions at a variety of angles.

A common mistake among amateur exercisers is to use the arms to pull instead of the back. Squeeze the shoulder blades together as if you’re trying to crack an egg between your lats, and focus on using the back to move the weight. Focus on technique over weight when performing a back workout. A few weeks of conscious effort doing this and your back workouts will all become twice as effective.

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Best Back Workout for Mass
Instructions:

Each back exercise should be performed one after the next. Complete all sets listed for one exercise, then move on to the next. Take 60 seconds rest between each and every back exercise during this workout. Be sure you have a stopwatch or an app that does the same thing handy to ensure your back muscles are getting enough rest, but not too much.

Beginning your workout will pull ups, then transitioning from high-load exercises to more fine-tuning movements ensures that as your lats get fatigued, you’re still able to maintain correct technique.

Exercises: Show All | Hide All
1 Pull Ups, Overhand, Wide Grip
4 sets 
8 reps 
Focus on your lats, not your arms.
 
Targets: 
Muscle Groups:
Back
Biceps
Forearms
Mid Back
 
Description: Pull ups (also known as chin ups) are a great bodyweight exercise for working the back and arms as well as a tough test to measure muscular fitness and strength. The wide grip focuses more attention on the upper and mid back ...

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2 Bent Over Row, Barbell, Overhand
4 sets 
10 reps 
Keep the back flat and stationary
 
Targets: 
Muscle Groups:
Mid Back
Biceps
Rear Shoulders
 
Description: The barbell bent over row is an effective exercise for developing the lats, and is performed by bending at the waist and performing a row, squeezing the shoulders together. It also works the biceps & rear shoulders. Variation ...

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3 Lat Pulldown, Cable, Wide Grip
4 sets 
12 reps 
Move the weight with the back, not the biceps
 
Targets: 
Muscle Groups:
Lats
Biceps
Mid Back
Upper Shoulders
 
Description: The lat pulldown works the major muscles in the back and also the biceps in the arms. It's a good exercise to progress up to doing pull ups as it develops strength in the back and arms, so its ideal for beginners.

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4 Dumbbell Row, Single Arm, Bench, Elbow In
4 sets 
15, 12, 8, 6 reps 
Keep all reps slow and controlled
 
Targets: 
Muscle Groups:
Back
Biceps
Rear Shoulders
 
Description: The single arm dumbbell row has the elbow tucked into the side of the body and targets the main back muscles. Using a bench helps to stabilize the position. To progress and make the exercise more challenging, it could be perf ...

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5 Bent Over Row, Dumbbell, Alternating
3 sets 
15 reps 
Keep the back flat and stationary
 
Targets: 
Muscle Groups:
Lats
Lower Back
 
Description: The Alternating Bent Over Row is an effective exercise for developing the lats, and is performed by bending at the waist and performing a row. The lats are some of the largest muscles in the back and cover pretty much the who ...

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6 Cable Pullover, Straight Arm
3 sets 
15 reps 
Squeeze the lats hard at the bottom of each rep
 
Targets: 
Muscle Groups:
Lats
Chest
Mid Back
Triceps
 
Description: The straight arm version of the lat pulldown targets all the major muscles in the back as well as the triceps and to a lesser degree the chest. It requires good core strength to perform the exercise correctly, so beginners sh ...

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Print Workout 

 Intensity Levels

Level Intensity (Int) Goal Examples & Guide Lines
5 Low N/A Daily activities. Normal Breathing, Talking (>2 hrs)
6 Low Moderate N/A Brisk Walk, Slow Jog, Normal Breathing & Talking (1 - 2 hrs)
7 Moderate CV: Endurance Jogging - Fast breathing. Talk just okay (> 20 min)
8 High Moderate CV: Race pace Fast Jog - Heavy breathing, Talk broken (>10 min)
9 High CV: Sports Hard run - Breathing heavy. Talking hard. (1-3 min)
10 Maximum CV: Speed Sprint - V. hard breathing. Talk impossible. (5 -8 sec)

 Workout Saftey

All exercises should be completed with proper technique maintaining good posture throughout. Use technique and posture failure as an indicator as to how challenging you find the resistance or exercise position. Optimize the resistance and exercise type according to your own ability.

It is important to incorporate exercises that cover all major muscle groups into your main workout to ensure a balanced program. Focusing too much on one muscle group can cause muscular imbalances.

Taking these guidelines into consideration means that you will get far more from your workouts, advance quicker and help reduce the risk of exercise related injury.

Always seek professional advice from a qualified fitness instructor before attempting any exercise or workout.

 


 


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