Canvas & Ratio
Choose your destination platform format
Layout Template
Choose a content structure for your slides
Preset Themes
Typography & Sizing
Brand Kit Customization
AGENCYConfigure brand assets for headers & footers
Outro Slide CTA
Customize your closing call-to-action slide
Background Pattern
Build Your Carousel
Drag and drop any post card below onto a slide, or use the quick buttons to insert content/images instantly!
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. If you want to do the same, here's a great source: #ad <a target="_blank" href="https://www.amazon.com/dp/B09CHDCG7Q?ref=t_ac_view_request_product_image&campaignId=amzn1.campaign.2U80D2B1QA1GC&linkCode=tr1&tag=34460e-20&linkId=amzn1.campaign.2U80D2B1QA1GC_1742138512060" color="blue">amazon.com/dp/B09CHDCG7Q?…</a>
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! Repost and share the only 4 exercises you need for your next back day!