Today I want to talk about creating the “best back workout for mass” by putting together a routine that targets the upper back, lower back, and the lats. This back workout will allow you to build a stronger, wider, and more muscular back with just 3 simple exercises. The great thing about this routine is that all of the exercises are heavy compound lifts that mainly target sections of your back while also engaging other important muscle groups. Not only is it great to target different muscle groups in your lifts, but it is also extremely beneficial due to muscle fiber recruitment. Without further adieu, here is a great back workout for mass I created and have gotten significant results from.
Best Back Workout for Mass:
Bent Over Rows 4 x 12 (45 second rests in between sets)
Weighted Wide Grip Pull Ups 5 x 5 (1 Minute rests in between sets)
Dead lift 4 x 12 (45 second rests in between sets)
Bent Over Rows – Be conservative when performing this workout, it is a heavy compound lift and can be very taxing on your energy. Another reason why you want to avoid going too heavy is to make sure you are pulling high enough to get a nice contraction on the upper back.
Weighted Wide Grip Pull ups – Warm up by performing a couple of sets with just your body weight. This is great because it is a body weight exercises that also targets stabilizer muscles when lifting your body in the air. This grip is great for targeting the lats, make sure to use proper form and allow your arms to fully extend when going back to starting position in order to get that nice stretch.
Dead lift – Dead lift is another heavy compound lift that targets more than one muscle group. Some of these muscle groups include the gluteus maximus, hamstrings, and of course the lower back. This exercise like “good mornings” will also help to add thickness to the back.
In my opinion this is the best back workout for mass, however, if you would like to tweak it to your liking there are a few alternative exercises that can be performed instead.
-One arm dumbbell rows
-Lower Back Extensions
Fitness coach Lee Hayward also has his own idea of what the best back workout for mass. I would like to share this with you as well because I feel it follows the same principles as mine and will definitely get the job done.