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The Specifics: Five Moves to a Massive Back

Back. The muscle group that when built well can make a 150-pounder look 170. And a 190-pounder look downright scary. Personal trainer, physique competitor, and HUMANFITPROJECT network contributor Joey Frad pieced this routine together to get you there. 


Meadows Row
3 sets x 8 reps

Wrist Pullup
3 sets x 12 reps

Seated One-arm High-cable Lat Pulldown
3 sets x 12 reps

Iso-lateral Standing Pullover
3 sets x 12 reps

3-Count Shrugs
3 sets x 15 reps

For more workouts from the series visit

Note: All of the workouts in The Specifics are NOT to done collectively in one week. They are one-offs to add into your regular mix.


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