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.
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.
VIDEO
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.
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.
VIDEO
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.
If you want to do the same, here's a great source:
#ad
amazon.com/dp/B09CHDCG7Q?…
I like to use wrist wraps to get over this hurdle & maximize my lifts.
If you want to do the same, here's a great source:
#ad
amazon.com/dp/B09CHDCG7Q?…
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:
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:
VIDEO
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.
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.
VIDEO
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:
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:
VIDEO
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
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
VIDEO
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
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
VIDEO
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
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
VIDEO
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
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!
Repost and share the only 4 exercises you need for your next back day!
If you liked this, follow @LeddyLLC for more health tips!
Repost and share the only 4 exercises you need for your next back day!
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