2 Workouts to Help Grow Your Back

Upgrade your back with this ultimate back workout program that includes 2 separate workouts that’ll take your back development to the next level!

Workout Description

When it comes to bodybuilding and physique development, there is no single movement that can help you achieve your ultimate success. There are different exercises that help you build up different areas.

If you need evidence to support that theory, look no further than the upper back. There are several goals where it comes to building that body region. You can be thicker, wider, detailed, denser, and stronger. No one exercise is going to help with all of that. That means movements you can incorporate into your plan in order to achieve it.

This eight-week program can help do all of that because it is going to train the area so you can achieve all of the above. It will be better to do two different ones on two separate days instead of doing them all in one. So, there are two workouts that you can alternate weekly to help you grow that area to full ability.

Workout A is focusing on the thickness, detail, and power. Workout B then serves as the width day to get wider and extend those lats to where it shows separation in the middle along with the overall back development.

Take note that this program focuses on the upper back only. The lower back will be involved in a few exercises, but it will be minimal and mostly as a supporting muscle group. The workouts will be intense to compensate for this. Both workouts will work back exclusively with minimal focus on lower back as well as 10-12 reps with the rest of the sets worked out.

Workout A (Weeks 1, 3, 5, 7)

Workout B (Weeks 2, 4, 6, 8)

Barbell Row

The barbell row is a great movement for anyone needing to get stronger and bigger. This old-school movement hits everything in the upper back and also challenges the lower back and hamstrings a bit.

One Arm Dumbbell Row

The barbell row is another great way to keep the lats isolated and focused on the rear part of the body. As long as you can stabilize and pull up your stomach. Add weight, grab the bench and pull it with the opposite hand. You can also get the reps a bit more than 10 if you. As for a three or four try to get better numbers in under control.

Wide Grip Lat Pulldown

This is a lat-focused movement that is effective in helping with thickness in the upper back as well as targeting the lats. It can be a great accessory or assistance exercise when you need it.

High Machine Seated Row

The first is the high machine seated row. Some are directly above you which will train the back for balance. Each rep should make your rear delts want to complete. Two workouts and two hard sets done.

Pull-Up or Assisted Pullup

This is one of the best exercises for overall back development. It should be a part of any program. Use either the band assistance to get you the full benefits. Use as you need but try to go up.

Dumbbell Pullover

The traditional method of doing this one is by lying on your upper back across the bench and your feet holding your lower body. If you, have lower back problems, go ahead and sit on the bench to perform it.

Wide Grip Seated Row

The seated row is a very versatile movement. The way you hold the handles can determine which parts of the muscle will be targeted while working. If you are using the pull, using a wider grip puts more of the emphasis on the lower part of the lats as well as the middle of the upper back.

Single Arm Cable Pulldown

Like the dumbbell row, when using the pulldown, the focus here is on balance and making sure each side is working independently of each other.