Get ready to attack the lats with muscle-building back workout from Brian DeCosta
► 10 Best Back Exercises for Building Muscle:
As forward-facing and forward-moving human beings, we tend to favor our training toward what we can see in the mirror—chest, front delts, abs, or quads. Still, there’s nothing more disappointing to the judges—or the rest of us—than watching someone turning around to reveal a back as soft as bread rolls compared to their front half.
If that’s you, or you just need a new challenge for your pull workout, DeCosta’s back routine has your back. Get ready to attack the lats with supersets, high reps, and all the pulling exercises. No better way to grow those wings big and strong than with a high-volume workload that covers all the angles.
| Brian DeCosta’s Big Back Workout |
1. Deadlift: 4 sets, 8 reps
2. Wide-Grip Lat Pull-Down: 3 sets, 10 reps
3. Single-Arm Dumbbell Row: 3 sets, 10 reps
4. Hyper Extension: 3 sets, 15 reps
5. Rope Pulldown: 3 sets, 10 reps
6. Biceps curl: 3 sets, 10 reps
| Deadlift |
This mighty pull is far more than a back exercise. It hits the entire posterior chain, from your calves to your upper traps, but it’s also a time-tested standout for overall backside development.
If you’re going heavy (sets of fewer than about 6 reps), do deadlifts first so you’re fresh. If you’re doing deads for repetitions, you can do them later in your workout. They may not be as sexy, but moderate-weight deadlifts are just as valuable as grinding max-effort PRs.
| Wide-Grip Lat Pulldown |
Slow down the rep tempo on these, squeeze hard at the bottom of each rep, and allow a good stretch at the top. When used as a mass-building exercise, it’s best placed toward the middle or end of your workout for sets of 8-12 reps. It’s great as a pump-focused finishing move, as well.
| Single-Arm Dumbbell Row |
This is a classic unilateral exercise—meaning each side works independently. It’s also one that allows you to move a lot of weight, particularly if you use straps. You’ll get a greater range of motion when training unilaterally, and you’ll be better able to support your lower back by placing one hand on a bench. Allowing a slight degree of rotation of the trunk has been shown to activate a greater amount of “core” musculature, as well.
This is a “meat and potatoes” back exercise. Do it in the middle or end of your workout for sets of 8-12 or higher.
Try Brian DeCosta’s Other Muscle Building Workouts
► High-Volume Back Workout:
► Shredded Upper-Body Workout:
► High-Volume Chest, Shoulders, and Triceps Workout:
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