Muscle Building 2 - Back

A back-focused workout primarily targets the latissimus dorsi, trapezius, rhomboids, posterior deltoids, and erector spinae. It is recommended to start with compound movements and then move on to isolated exercises. 

 

  1. Wide grip cable lateral pull down - great activation of the largest muscles in the back and a great compound lift to start the workout
  2. Close grip lateral pull down - fantastic to add emphasis to the latissimus dorsi (otherwise known as "lats")
  3. Chest supported machine rows - fantastic isolation movement to build thickness in the back
  4. Seated reverse flys - great activation and stretch of the posterior deltoids 
  5. Close grip cable rows - f antastic isolation movement to build thickness in the back

For all exercises, choose a weight that pushes you but does not risk physical injury. 

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