Top 3 Exercises That Grew My Back The MOST 📈🫢
You don't really need 5 back exercises to grow your back.
I saw my best back gains after making these 3 lifts my foundation. When I focused on getting stronger on them, my back grew fast. I only took them seriously in years 5 and 6 of lifting, so no excuses not to make gains these late in the game. If I can I believe so can you. 😤
✅ Lat pulldown or Pull ups
- Target the lats for a V taper.
- Easy to load heavy and progress with full range.
✅ Cable rows or Barbell bent over rows
- Built more back thickness for me than supported rows.
- Train the spinal erectors to an extend which is super underrated when it comes to back thickness.
✅ SLDL or RDL
- Strong stimulus for spinal erectors and overall thickness.
- Personally it also hit the lats well when you keep the bar close and control the lower.
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For anyone struggling to see serious back development, I found that consistency and progression with these foundational exercises are key. Lat pulldowns or weighted pull-ups effectively target the lats to create that coveted V-taper shape. Meanwhile, cable rows or strict barbell rows deliver thick, dense muscle growth by engaging the spinal erectors and mid-back muscles more fully than other rowing variations. Incorporating stiff-legged deadlifts (SLDL) or Romanian deadlifts (RDL) adds incredible thickness and strength to your lower back and spinal erectors while also stimulating the lats when performed with control and keeping the bar close to your body. A practice that worked well for me was doing two sets to failure or applying double progression to continually challenge these muscle groups. Remember, I was an average 9-5 corporate worker and a lifelong natural lifter who started skinny. With dedication, anyone can build a truly muscular back by prioritizing these three exercises. Tracking progress, focusing on proper form, and gradually increasing load or reps have been vital components in my growth journey. This approach helped me break through plateaus when other complex routines didn’t produce results. If you're serious about growing your back and want a practical, no-fluff routine, give these exercises a shot. It’s about quality over quantity, and these lifts gave me the biggest impact.
Would appreciate some advice on how guys can train abs so that the fummy rests flatter when unflexed, but also have that 6 pack definition, emphasis on lower abs, thanks!!