Get ready for 5 of the absolute best back exercises for building mass and strength. These back exercises include both vertical and horizontal pulling exercises.
Horizontal pulling exercises are performed by pulling resistance towards your chest. These horizontal exercises are designed to help you increase the thickness of your back.
Vertical pulling exercises are performed by either pulling your body upwards, or by bringing a weight from overhead down. These vertical pulling exercises are designed to increase the strength and size of your lats. The stronger and larger your lats are, the wider your upper body will appear; and as a result, the thinner your waist will look.
We’ll begin this list by focusing on the back thickening exercises (horizontal pulling):
Barbell Rows: 3 sets, 5-8 reps
Inverted Rows (AKA Fat Man Pull-Ups): 3 sets, 10-12 reps
Dead Stop Dumbbell Rows: 4 sets, 8-12 reps
To conclude, we’ll perform 2 exercises to increase the width of our back (vertical pulling):
Pull-Ups: 3 sets of max reps
Cobra Lat Pull Downs: 4 sets, 8-12 reps
For a killer mass building back workout, combine the above exercises and perform this workout 1-2 times per week to really improve your upper back game. Utilize proper form and always ensure you’re using a weight that matches your strength. This will prevent injuries, and will improve the effectiveness of your back training.
***The order of the 2 pulling exercises is opposite of what I mention in the video. If you want to put all of these exercises into an effective workout, I suggest you begin with the pull-ups for your vertical pull, while you still have a fair amount of strength left. If you put this exercise at the conclusion of your workout, you won’t have the strength to perform the exercise properly. You might even want to put the Pull-Up as your very first exercise to begin your workout. It’s a very taxing exercise.
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