For the best back workout for mass and strength, aim for low reps and high weight. for a good back workout bodybuilding mass, try combining these back exercises for mass to develop a wide back with well defined musculature. barbell deadlift – 5 sets, 6 reps. single arm dumbbell row – 5 sets, 6 reps. Best back exercises. 1. pull up or chin up. for lats, the pull up (overhand grip) or chin up (underhand grip) ranked best. the pull up ranks slightly better because the biceps do more work in the chin up, but it’s a surprisingly close call between the two. study 2, which tested a variety of grip widths, found the wide grip pull up (hands.
Exercise 1: prone y raise. you can throw these exercises into 1 back workout per week or sprinkle them into a few of your workouts throughout the week. anywhere between about 3 5 sets for each exercise will be the right amount of volume for most of you to maximize your back growth. but experiment with it. Starting position is lying face up on the floor. bend your elbows up with your fists in the air. pushing hard through the upper back muscles and pulling your shoulder blade in, engage the rhomboids, traps and posterior deltoids to push your upper body and spine off the ground. This applies for all back exercises. 2. bring your shoulders down and away from your ears to depress relax your traps before (and during) each exercise. 3. try utilizing a "thumbless grip" by removing your thumb from underneath the bar dumbbell grip and put it over the grip with your fingers. About athletic insight. athletic insight is a privately held organization providing expert insight on exercise, dieting, supplements and sports psychology. with over two decades of thorough academic research, professional experience and laboratory testing, athletic insight continues to teach, train and develop athletes around the world.
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