@LeddyLLC: How to build a HUGE back with ...

How to build a HUGE back with only 4 exercises.

This is the only workout routine you need to build your back muscles.

1. Barbell Rows

A staple for back mass & one of my favorites.

Why?

Your lats & core stay engaged through the entire movement.

It'll help build stability + scapular control that'll aid you in all of your exercises.

Do light for form/control & heavy for mass building.

2. Deadlifts

The KING of back exercises.

This compound movement overloads your entire posterior chain.

A key for overall strength & heavy lifting.

Form is crucial, this can be more complex then you think.

But an essential exercise for mass, strength & power.

Especially during deadlifts, your grip can give out before your larger muscles do.

I like to use wrist wraps to get over this hurdle & maximize my lifts.

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3. Pull-ups

The symbol for bodyweight strength.

Another favorite of mine, with many variations.

A wider grip can aid a wide atheistically pleasing upper back.

Can also be weight-loaded to decrease reps & increase load.

If you can't do these yet, check below:

Bonus: Lat pulldown

These can be considered a staple for most, especially if:

1. You can't do pull-ups
2. You want to focus on form + increased reps
3. You want to build control for pull-ups & use machines to pull heavier weights.

A great addition, or alternative to pull-ups.

4. One arm row

Great for full range and a good stretch + strengthen movement.

Also isolated to fix imbalances & maximize Lat engagement.

Less power back strain than barbell rows, more focused on full range of motion & muscle balance.

Here's 3 stretches to help recovery:

Doorway Lat Stretch

This helps open up tight Lats, upper traps & rear delts.

- Stand next to doorway or squat rack
- Grab the edge of the frame with one hand (around shoulder height)
- Step back & lean torso forward to create a deep stretch
- Hold 20-30 seconds per side

Cross-Body Stretch

Amazing for the muscles used for scapular retraction & mid-back movements.

- Get on hands & knees
- Slide your arm across your body on the ground
- Use the other hand to stabilize
- Relax your shoulders
- Hold 20-30 secs per side

Child's Pose

One of the best full-back stretches.

- Kneel on the floor with your toes touching & knees slightly apart
- Extend arms straight out in front of you, press your chest to the ground
- Rest your forehead on the floor and breathe deeply
- Hold for 20-30 seconds

Here's the only 4 exercises you need for a HUGE back:

1. Barbell rows
2. Deadlifts
3. Pull-ups/Lat pulldowns
4. One-arm dumbbell row

And 3 stretches to help recovery:

1. Lat doorway stretch
2. Cross body lat stretch
3. Childs pose

I hope this helps you become a stronger, healthier, version of yourself.

If you liked this, follow @LeddyLLC for more health tips!

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