Jake Alvarez's 5 Moves To A Bigger, Stronger Back

Want lats that block the sun? Bodybuilding.com athlete Jake Alvarez shows you how to build them.

The thought of strong, chiseled bodies immediately conjures certain features: a barreled chest, for one, but also a back that can deflect artillery fire from a tank—because, you know, that's how you test its fortitude.

What's more, a broad back makes the rest of your body look that much better. With your lats flared out like a cobra snake, for example, your waist will appear to shrink in comparison, even if it's the same circumference it's always been.

The question, of course, is how to build such a prodigious back. Folks, welcome to Jake Alvarez's back-attack workout. Class is in session.

Jake Alvarez's Back Workout
Watch the video - 4:21

In the video, Jake demonstrates five back exercises. Before beginning each set of a new exercise, Jake typically does a single warm-up set of higher reps to prime his body for the upcoming movement. It would be wise for you to do the same!

Be sure to watch the full video for tips and cues for each exercise. That way, you'll reap the full benefits of his epic back workout.

Jake Alvarez's Back-Attack Workout


3 sets of 10-12 reps
Pullups Pullups


Lat Pull-down

1 warm-up set of 8-12 reps followed by 5 sets of 12-15 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown


Cable Row

1 warm-up set of 8-12 reps followed by 4 sets of 8-12 reps
Seated Cable Rows Seated Cable Rows


Cable pull-over

1 warm-up set of 12-15 reps followed by 5 sets of 12-15 reps
Cable pull-over Cable pull-over


Reverse-grip lat pull-down

1 warm-up set of 8-12 reps followed by 4 sets of 8-12 reps
Reverse-grip lat pull-down Reverse-grip lat pull-down