The 4 Best Back Exercises For Mass and Definition


Back Exercise #1 – Bent Over Row

Step 1 – Body parallel to the floor, chest up and head neutral.

Step 2 – Grab the bar with an overhand grip and push OUTWARD with your hands (outward intentions).

Step 3 – Without bending your elbows, retract your shoulder blades FIRST and row the weight up to your abdomen.

Step 4 – Do not change the angle of waist flexion throughout the movement.

Step 5 – Return to the starting position by FULLY protracting your shoulder blades for a full stretch in your back.

Back Exercise #2 – Sternum Chin Ups

Step 1 – Grab a chin-up bar with an underhand, shoulder-width grip and outward intention.

Step 2 – Hang full with your chest up while leaning back.

Step 3 – Stay arched in that position as you pull your sternum (middle chest) up to the bar.

Step 4 – Slowly lower yourself down under control.

Step 5 – Maintain the backward lean at the bottom, and ensure you get a FULL stretch at the bottom.

Back Exercise #3- Seated Cable Row

Step 1 – Grab a straight bar with an overhand grip.

Step 2 – Retract your shoulder blades FIRST (without bending your elbows) and row the weight up to your abdomen.

Step 3 – Return the weight to the starting position under control by protracting your shoulder blades.

Step 4 – Focus on maintaining tension in your lats with outward intention throughout the exercise.

Step 5 – Avoid leaning back as you row. In fact, you should maintain a slight lean forward during the movement.

Back Exercise #4 – Straight Arm Lat Pulldown

Step 1 – Grab a straight bar or rope from a high-pulley cable or pulldown machine with a shoulder width overhand grip.

Step 2 – Step back so your torso is almost parallel to the ground, your arms extended behind your head.

Step 3 – Maintaining straight arms, bring the bar or rope to your waist as you simultaneously stand up straight.

Step 4 – At the bottom, think about pushing the bar or rope into your waist as much as possible.

Step 5 – Return to the starting position with a FULL stretch in your lats.

Which back exercise is your favorite? Which one would you have added to my list of best back exercises? Post them below.

1 Response to “The 4 Best Back Exercises For Mass and Definition”

  1. Ezra

    This is a great list!

    I would have added Wide Grip Pull Ups :)

    A little bragging:
    I am a little proud of my back development, check out the footage of my first competition:

    I have mostly done bent over rows, pull ups , chinups and deadlifts.