WORKOUT: Big back attack

An impressive and imposing back is often cited as one of the most attractive aspects of the male physique.

Training your back is more than just for looks though, since most lifters are generally obsessed with pushing exercises.

If you’re incorporating more ‘pushing’ and not ‘pulling’ movements, it often results in an out-of-proportion physique with pronounced chest development, and a weak, backs that result in drooping shoulders and poor posture, not to mention impingements and other injuries associated with a lack of balance and proportion.

As with all things in life, your body needs to be balanced, which means if you push you must pull.

Use these tried-and-trusted basics to build a big, powerful and ripped back that creates symmetry throughout the body.

The Workout

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Check out the complete workout series: Arms | Back | Legs | Shoulders | Chest


This compound mass maker is unrivaled in terms of the number of muscles it works, as well as the anabolic hormonal response it promotes. Take the time to learn how to perform this move properly and you will achieved serious results.

Do 4 sets x 8 reps

Bent-over barbell rows

This compound move is simple yet effective. And like most barbell exercises, it is also a prolific mass builder. The more upright you stand during this exercise, the more emphasis you place on the upper back.

Do 4 sets x 8 reps

One-arm rows

Do not rotate your torso in an effort to “throw” the weight up. Your torso should remain close to horizontal. Positioning your supporting knee and/or arm slightly forward or back will allow for proper alignment of your torso.

Do 4 sets x 8 reps per side

Seated cable row

This cable exercise can be used to isolate particular parts of the middle and upper back, depending on the grip you use. The constant tension helps to create a serious pump during training.

Do 3 sets x 12 reps

Lat pulldown

Predominantly a lat exercise, this movement can also be performed with grips of varying width, both pronated and supinated, to target different aspects of the back.

Do 3 sets x 12 reps