And since the back is the second largest group in the body (after the legs) consisting of many different muscles which all need to be isolated for complete development, the only way to do it is time and volume. Similar to the chest strategy, there are many different movements, grips and angles used to target each muscle of the back.
When performing these exercises, you'll want to switch up your grips because different grips work different parts of your back. For example, when you use an underhand or closed prone grip, you are targeting your inner back/ lower lats due to your elbows being close to your side along with your arms. When you use an overhand grip or wide grip, you are targeting your outer back/ upper back and your lats, due to your elbows flaring out and your arms being positioned further from the body.
The basis of your back workout should consist of heavy compound, free weight movements for maximum development, mainly pulling and rowing movements which contract the targeted muscles.
Upper Back
Rear Deltoids:
3 sets of 10 reps
The rear delts can be considered part of your back but technically is the back part of your shoulders. Many people choose to workout rear delts on back day while others choose to do it with their shoulder workout. Either way is fine.
Rear delt exercises include bent-over dumbbell rear delt extensions, reverse pec dec machine(seen below), and the cable rear delt extension.
Wide Grip Pull-Ups:
4 sets of 10-15 reps
The staple of the professional back routine is the wide grip pull-up. It can be difficult at first if you've neglected lat development, but it's a necessity.
Bent-over Barbell Row (overhand grip):
4 sets of 6-12 reps
Seated Closed-Grip, Low Cable Row
4 sets of 6-12 reps
Lat Pulldowns:
3 sets of 8-10 reps
It is important to lower the weight to the point you feel your lats stretching and then pull the weight up to your belly button and squeeze your shoulder blades together feeling your back muscles work.
On pulldowns, you want to stretch your lats all the way at the top and pull down to your upper chest squeezing hard at the bottom of the contraction. Try to take your biceps out of the movement for rows and focus on using your arms only as "hooks" to hold the weight. The weight should be moved using as much of your back muscles as you can, for optimal development.
Lower Back
Deadlifts:
5 sets of 5 reps ( for strength and power along with lower back)
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Deadlifts can be done along with your leg routine, or on back days, but should be done regardless. It is indisputably one of the most powerful strength building moves that exist.
Hyperextension:
3 sets of 10 reps
This movement is more for developing flexibility and good posture.
Incorporating the above workouts in a consistent and focused manner will produce a magazine-spread worthy back. Test us on that.
