The 7 Best For a Bigger Back

1. Deadlift

I’ve said it before and I’m sticking to it. Deadlifts are the absolute king of all exercises. They work every muscle in the entire body, head to toe. When it comes to building all around strength and and a massive back, this one can not be beat.

2. Chin Ups

Chin ups are a very effective exercise for hitting the lats. These can be performed on many different training apparatuses such as rings, suspension trainers, a straight bar or neutral grip handles. If you do not have the strength to do chin ups yet, you have a few options. You can add a band around your feet to assist you on each rep or do what is called a static or eccentric chin up.

A static hold chin up simply means starting at the top position and simply holding yourself for a twenty-second count then coming down. Repeat that three times for each set. A full eccentric chin up means, again you will start at the top position and simply lower yourself to the bottom through over a slow count of five-seconds. Than repeat

3. Dead Stop Barbell Rows

This exercise is just straight up nasty for building crazy strength and packing on size. The barbell will come off the floor each rep from a dead stop position. Zero momentum will take place. Make sure to keep your back arched each rep and try not to cheat. Just use brute strength to get that bar to your stomach and squeeze at the top, making sure to get a good lat and bicep contraction.

4. Chest Supported Rows

Great exercise to build multiple areas of the back depending on the incline you choose to perform these at. These will be done laying face down on an incline bench while holding dumbbells. Set the bench anywhere from 30-75 degrees and row. The higher you set the bench the more upper back you will engage. Lower you will incorporate more of the lats.

This is a simple exercise that can be in a safe manner even for those with prior lower back injuries.

5. Power Cleans

This is another big boy and not for the faint at heart. This exercise should be done for slightly higher reps, meaning 6-10’s. We are not performing this exercise necessarily for speed but for more sheer size and strength in this case. Each rep needs to be performed clean and with proper technique. Higher rep Olympic lifting can be safe if performed properly and under control. You will definitely see some serious size gains over time.

6. Single Arm Cable Rows

This is definitely becoming one of my favorite row variations to date. Keep the movement strict and minimize cheating. I like to go from a pronated hand position at the bottom, letting the lats stretch for a full two-seconds than pull to a semi supinated neutral grip hand position to finish the contraction, squeezing again at the top.

7. Farmers Walks

Anyone that knows me or follows me knows I love carrying heavy shit. Farmers walks are another one for the whole body and again will build a massive back and especially huge traps. You can do these by doing heavy static holds for time or carrying for a long distance. Make sure to brace the abs and squeeze the glutes during the entire set.

Add these exercises into your next training program and immediately start to see impressive gains to you back in size and strength.

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Jared Ferruggia