Bulk Up Your Back in 20 Minutes
Row your way to a thicker, wider back.
The reason your chest is pumped but your lats are junk is because you can’t see them. Without regular feedback on how they look—the kind you get from your pecs, biceps, and abs—it’s easy to neglect the muscles on your back and let their development fall behind. That ends now. While we can’t help you see your back any better, we can show you how to grow it by blitzing it with exercises that will pack on mass and increase strength.
Perform the exercises as a giant set—do one set of each move, resting only as long as it takes to set up for the next exercise. Afterward, rest 90 seconds and repeat. Perform a total of four to five giant sets.
THE WORKOUT >>
1. Lat Pulldown
Sit at a lat-pulldown station and grasp the bar outside shoulder width. Lean back slightly and pull the bar down to your collarbone.
2. Seated Cable Row
Attach a straight bar to a cable pulley and grasp it at shoulder width. Place your feet against the foot plates of the machine and pull the bar back to place tension on the cable. Start with your torso bent slightly forward so you feel a stretch on your lats, then row the bar to your sternum. ** Demonstrated above.
3. Chest-Supported Row
Set an adjustable bench to a 45-degree incline and lie facedown on it with a dumbbell in each hand and palms facing each other. Squeeze your shoulder blades together and row the weights to your ribs.
4. Face Pull
Attach a rope handle to the top pulley of a cable station and grasp one end in each hand with palms facing you. Pull the rope to your face, flaring your elbows out until your upper back is fully contracted.