9 Best Back Workout for Mass

If you want to build a stronger and massive back, you must include a lot of back workouts if possible. I would also suggest spending a lot of time training your back and performing pulling movements. You must also consider your training frequency, volume, and recovery.

Having a massive back looks impressive as it can shape your overall physique. It makes your whole body wider and adds firmness to your chest, arm, and cores. When you are aiming for a massive back, you will also become more efficient in pulling motions.       

Most gym-goers spend a lot of time improving their chest and arms, they often neglect their back probably because people won’t admire it and they can’t see their back in the mirror. But the truth is, having a massive back has lots of benefits such as adding strength to your bench press.

Today, I’m going to share with you the 9 best back workouts for mass. You could choose from these different exercises. You will also learn how this workout will benefit you and what muscles are going to be activated. Try to train your back at least 2 times per week for faster results.   

1. Overhand Pull-Ups

The overhand pull-ups are one of the classic and best strength training workouts for achieving a massive back. This exercise is very effective in targeting your lats and traps which are part of your back. This is a compound exercise so expect that this exercise can be quite challenging.

If you haven’t performed pull-ups before, adding them to your workout program would surely improve your back muscles. Beginners would have a hard time doing pull-ups at the gym. I would recommend trying using a machine to support you. You can also use a band or perform pull-ups one at a time.

If you’re an advanced lifter who can perform clean pull-ups for a very long time, you can still challenge your muscles by putting some weights with a weight belt or vest. Doing this will keep you away from your plateau level and you will continue building a massive back.

Sets: 4

Reps: 12 to 15

Rest: 2 minutes

2. Barbell Bent-Over Row

The barbell bent-over row is one of my favorite back workouts for building a stronger and bigger back. A lot of lifters at the gym include this in their workout program since they can feel and see the benefits of this workout. When incorporating this exercise into your program, form is very important.

You must select a weight that would challenge you and it won’t sacrifice your form. You must be careful in doing this exercise to avoid some lower back injuries. This workout works wonders in your back as it can activate and improve your traps, lats, and rhomboids.

The technique when doing this exercise is to put your hands on the bar and lean your body forward. Don’t think of pulling the bar but think about pulling your elbows. Keep everything tight and try to pause at the top of each rep. If the weight is too heavy, it’s okay if you won’t pause.

Sets: 4

Reps: 12 to 15

Rest: 2 minutes

3. T-Bar Row

Another popular and great exercise when it comes to building a massive back. The T-bar row is effective in isolating your upper back muscles and lats. If pull-ups are great in helping you to get a wider back, then rows will help you achieve a thick back muscle.

Even if it’s an isolation exercise, it still works a lot of several muscles in your back. Such as your lats, rear delts, and rhomboids. To achieve a thicker and better muscle definition in your back, always squeeze your shoulder blades at the top and pause for a second. If you’re using a machine, make sure to have the right amount of weight that would challenge you.

A lot of bodybuilders are saying that if you want your back to grow, you need to row! A lot of gym-goers perform endless rows at the gym and I can really say that they have a massive back. In my back workout program, I always make sure that I have at least two rowing exercises.

Sets: 4

Reps: 12 to 15

Rest: 2 minutes

4. Seated Cable Row

A great place to start for beginners who wants to build a massive back is the seated cable row. This exercise is beginner-friendly and easy to perform. This back workout is also one of the best movements since you are in a seating position and keeps you away from possible injuries.

The primary target of this workout is your latissimus dorsi muscle. But this is a compound exercise so it works several muscle groups such as rhomboids, middle traps, and posterior deltoids. To do the seated cable row, try to start with the V-grip attachment as it is the recommended tool for hitting your back.

If your goal is to have a massive back, you must perform heavy weights and fewer reps. But of course, those heavyweights won’t be effective if you have the wrong form. When performing this exercise, make sure to sit back straight and rotate your shoulders backward to avoid injury.

Sets: 4

Reps: 12 to 15

Rest: 2 minutes

5. Dumbbell Single-Arm Row

The dumbbell single-arm row is a good addition to your overall back workout program. This workout is great to help you achieve a stronger and bigger back as it activates your upper and lower back. It also engages your entire back and lats.

The biggest advantage of this workout is it can better isolate your lats since you are focusing one arm at a time. You can place your other hand on a stable surface so that you can balance your whole body. Compared to the barbell row, you have a greater range of motion even if you lift a heavyweight.

Try to avoid some errors from this exercise. Keep your back straight and avoid rounding your back throughout the exercise. Instead of moving your arm, move your shoulder blade to initiate the row. You can start with a lighter weight before lifting a heavier one so that it is easy for you to activate the muscles.

Sets: 3

Reps: 12 to 15

Rest: 2 minutes

6. Deadlift

One of the most popular compound exercises and great strength training for your lower back muscles. The deadlift is one of the commonly used exercises in the entire world and it involved picking the bar from the ground and standing back up.

While lifting the barbell on the floor and raising, it will allow you to train several muscle groups such as your lats and lower back. The number of reps that you must do when doing deadlifts depends on the weight you’re carrying. If you’re a beginner, 3 sets with 10 reps are enough as long as you’re challenging your body.

Remember that correct form is very important in this exercise to avoid injuries. You also need enough rest in between sets allowing your body to recharge. The more monster weights you carry, the more you will recruit muscles and get big. Don’t rush with heavyweights, master the basics first by lifting lesser weights.

Sets: 3

Reps: 8 to 10

Rest: 2 minutes and 30 seconds

7. Underhand Lat Pulldown

It is also called the supinated lat pulldown and in this exercise, your palms are facing towards you as you grip the bar on the lat pulldown machine. When using an underhand grip, you are activating some of the secondary muscles that won’t be activated in some of the other back workouts.

The underhand lat pulldown also has a better job of training and maximizing your lats compared to the overhand lat pulldown. You can also carry a huge amount of weight during a pulldown when you grip your hands in an underhand position. It also allows you to pull the weight down further which helps you contract your lats at the bottom making it thicker and stronger.

One common mistake when doing the underhand lat pulldown is using your arms too much. They used their biceps to bring the bar down. You must bring the weight down with only minimal help from your arms. Try not to swing your body when performing this exercise, try to decrease the weight so you can perform the exercise correctly.

Sets: 4

Reps: 12 to 15

Rest: 2 minutes

8. Incline Dumbbell Row with Bench

In an incline dumbbell row, you are supported with a bench and you don’t have to worry about your position anymore. This is a beginner-friendly exercise that helps you build a thicker back and helps you control the weight easily.

A beginner can start with this exercise before performing a barbell or T-bar row. A lot of gym-goers struggle in doing the barbell bent-over row, that’s why I recommend mastering this exercise first. I love this exercise as it helps me carry heavy weights as much as I want and I don’t feel any risk of injuries since my upper body is supported by a bench.

This exercise, helps you target your lower lats in particular. It also targets your traps from your neck to your middle back. It also activates the diamond shape of your upper back which is the rhomboids. One of the best benefits of this exercise is it builds your upper back with more size and strength.

To perform this exercise, position your bench at a 45-degree angle and grab a pair of dumbbells or kettlebells. When you lift the dumbbells, squeeze your shoulders and pause for a second to feel the contraction.

Sets: 4

Reps: 12 to 15

Rest: 2 minutes

9. Back Extension

The back extension is a not-so-common back exercise but this workout helps you attain a massive back. This is a great isolation exercise that targets your lower back. If you’re not comfortable doing the deadlifts, this can be your alternative exercise.

When you perform the back extension, it makes your lower back stronger which helps you coordinate your movement from everyday tasks. The common error when doing this exercise is people are too fast, your movement must be slow and controlled. Avoid lifting heavy weights because lightweight is already enough. The safest way to perform this is by only using your body weight.

I only perform this exercise if I’m already too consistent with my deadlifts. This is a great exercise but I still prefer the deadlifts since it is a compound exercise that brings a lot of benefits to my overall body.

Sets: 3

Reps: 8 to 12

Rest: 2 minutes

Lorofy
Lorofy

Hey! I'm Lorofy, I'm a politician in our Local Government Unit and a Church Leader. I'm a dedicated leader in our community and an ambassador of goodwill. I became a motivator and an advocate for men who are looking for meaning in life and on how to reach their full potential. I'm also a fitness enthusiast and consider fitness as my everyday expertise.