How To Build Your Back Workout Fast (12 Effective Exercises)

The Back consists of a number of interconnected, powerful muscles, like the latissimus dorsi, teres major, rhomboids and trapezius. While specific isolation exercises target each of these, creating a thick, massive back requires multijoint moves designed to hit all of these muscles.Pull-ups, lat pulldowns and cable rows are part of a complete back program, but here are four exercises I believe to be the most effective for building back mass and thickness. Deadlifts - Bent-Over Rows - T-Bar Rows - One-Arm Dumbbell Rows
0:00 start
0:10 ncline bench dumbbell rows 4x12
0:25 seated db lateral raise 4x15
0:47 lever high row 4x15
1:05 double cable neutral grip lat pull down 4x15
1:18 cable one arm alternate row 3x12
1:43 dumbbell one arm row 3x15
2:11 barbell underhand bent over row 3x12
2:27 cable lateral pulldown 3x15
2:56 smith deadlift hips 3x20
3:27 cable rear delt row 4x12
3:41 lever bent over row 4x12
4:00 cable underhand pulldown 4x12
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