To build an awesome back, it's important to work all of the big muscle groups. I selected the following exercises because they each target a specific muscle group in your back. By putting the movements together in one workout, we'll be working the entire upper and middle back.
The workout may only be four exercises, but resist the urge to do more. Your back muscles will get enough work, but it's still up to you to make sure every single set is intense. Be honest about the work you're doing in the gym. If you can go harder, do it.
If chin-ups are beyond your ability level right now, that's no reason to give up on this great lat-building movement. Use a resistance band, or use a jump and a flexed-arm hold at the top. It's that pause at the top that's really important to build muscle and improve your technique.
If you haven't already watched the back overview video, go do it! You'll learn more about why we're doing the exercises we are and how to execute them more effectively.
Put focus and intensity into every single rep. It's back-building time!
Perform the exercises below at the prescribed tempo to maximize time under tension (TUT). Tempo is shown as a series of 3 numbers, such as 3-0-1.
- The first number (3) is the eccentric, or lowering, component of the lift.
- The second number (0) denotes any pause at the midpoint.
- The third number (1) is the concentric, or lifting, component.
Regardless of the exercise, the first number is always the eccentric and the third number is always the concentric.