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✅ “The back can take a lot of training volume,” “So to really build back mass, you need to have at least one back-focused day per week in your lifting routine, ideally along with another day devoted to the posterior chain, or entire backside of your body—back included.”


Long Bar Row
Long Bar Row

That means you’re going to need a lot of back-building exercises in your weight-room arsenal for a healthy mix of movements. Use these exercises to build your best back workouts for mass.


🚨 Conventional Deadlift

The best back workouts for mass center on the all-important deadlift, which allows you to train the lats and spinal erectors with huge loads, according to Kompf.

Conventional Deadlift
Conventional Deadlift

✅ How to: Stand with your feet about hip-width apart and a loaded barbell roughly an inch in front of your shins. Push your hips back and allow a slight bend in your knees to grab the barbell with an overhand grip, your hands about shoulder-width apart or right outside of your legs. Keeping a neutral spine and your arms extended, inhale, and squeeze your shoulder blades down and back. Forcefully exhale, push your feet through the ground to thrust your hips forward and straighten your knees to stand tall, keeping the bar staying close to your body as possible as you stand up. Pause at the top of the movement, then slowly reverse the motion and control the weight down to the ground.


✅ Recs: Use the deadlift to kick off a posterior chain workout, opting for heavier loads as you master the form. Complete 4 to 5 sets of 5 to 6 reps to start, resting for about two minutes between sets.


🚨 Decline Bench Pull-Over

For the pull-over, setting up at a decline increases the lats’ total range of motion for greater gains.


✅ How to: Lie down on a decline bench with both legs secured and a dumbbell on the floor behind your head. Reach your arms back to grab the dumbbell with a diamond grip. Maintaining a slight bend in your elbows, raise the weight until your arms are completely vertical and parallel to the floor. Pause, then slowly lower your arms behind you to return to start.

✅ Recs: The single-joint exercise is best saved for the second-half of your back workouts. Perform 3 to 4 sets of 8 to 12 reps.

🚨 Back Extension

The exercise focuses on the erector spinae, also called the spinal erectors, which bulge along both sides of the spine to give the back a more 3D look, says Kompf. Bonus: They are quick to hypertrophy, which means they’ll develop muscle quickly.

Back exercises
Back exercises


✅ How to: Lie face-down on a hyperextension bench with your upper thighs on the pad, your feet secure, and a weight plate against your chest with your arms crossed. Hinge at the hips to lower your torso as low toward the floor as possible. Squeeze your low back muscles to raise your torso back up to start.

✅ Recs: Opt for light weights with high rep counts to avoid overstressing the lumbar spine, performing 3 to 4 sets of 12 to 15 reps. Also resist the temptation to extend your back past neutral; stop when your torso is in line with your legs.

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