MOST EFFECTIVE BACK WORKOUT FOR MASS

If you want a thick, dense, and well-balanced upper body, stick around because this video brings you a detailed back workout by our world champion, Mr. Yatinder Singh. If you incorporate these movements to work on your back, we guarantee that you’ll have balanced and strong muscles to support you through the day.

 

The most prominent part of our body is the torso. It provides the bulk of support and strength we need to function through the day, no matter how small the movement. Here are the 5 most back-blastic exercises to plug into your workout routine for muscle growth.

Before starting the workout, it is well known that a good and effective pre-workout is the most crucial factor to keep you energized and focused throughout the workout. For that, our champion trusts only PowerHouse, a high-performance pre-workout. It is formulated with an expert’s eye, which does not give any itching or redness post-consumption, and also contains muscle-protecting ingredients. You can read more about the product at 2xNutrition's Powerhouse Collection.

 

✅ Exercise 1: LAT PULL DOWN

This exercise is used to build the muscles of the back. While the exercise will primarily target the lats, you will also notice a fair amount of biceps and middle back activation.

✅ Exercise 2: BARBELL BENT OVER ROW

One of the greatest back workouts for developing muscles is this back-day mainstay. This is typically done to build and strengthen the muscles in the upper back. However, it requires assistance from the muscles of the lower back, core, and arms to perform it correctly.

✅ Exercise 3: LOW PULLEY ROW / SEATED CABLE ROW

It helps develop the muscles in the back and forearms. The best aspect of this exercise is that it targets both your lower back and arms simultaneously.  

✅ Exercise 4: ONE-ARM DUMBBELL ROW

A fundamental movement pattern, rows are necessary for training to achieve balanced strength and muscle growth.

✅ Exercise 5: STIFF ARM PULL DOWN

This exercise replicates the movement of a dumbbell pullover. It mostly works the lats, but it also works the middle back and biceps to a moderate degree.

Tip: The emphasis should be on feeling the entire range of motion and not the amount of weight to be used on the exercise.

 

Incorporating the right exercises in your routine can be the game-changer. These movements not only target the back muscles but also promote better posture, enhanced strength, and reduced injury risk. The exercises shared in the video are designed to activate your muscles more efficiently. So, if you’re not able to see results by doing the same back exercises, then it's time to switch things up.

 

Watch the complete video to learn the correct form, execution tips, and key mistakes to avoid. Replace your regular back day movements with these and feel the difference yourself.