Latissimus Dorsi (back)

TOP 5 EXERCISES FOR A BIGGER STRONGER BACK

Overhand Barbell Row

The overhand version will not involve the biceps as much as the underhand version. You don't need to be bent at a 90-degree angle for this movement but don't just slightly lean forward, either. Position yourself at 45 degrees and your lats will get blitzed. After your warm-up set, do this movement for 8-12 reps.

Bent-Over Two-Arm Dumbbell Row

You can have the dumbbells right there where you are doing the barbell rows, so transitioning will be quick. The dumbbells will force you to work each side of your back independently-plus you can pull in more than you can with the bar. You're doing this immediately after the barbell rows, so you won't be able to use the same total weight with the dumbbells that you have on the bar. For example, if you have 200 pounds on the bar then, you likely won't be able to perform the dumbbell rows with the 100s. After your warm-up set, do this movement for 8-12 reps.

Wide-Grip Lat Pulldown

The wide-grip pulldown will help build lat width-but only if you do them right. Don't let gravity take over at any point during the set. You may be tired, but fight through the fatigue. If at any point you can't control the weight, then your poundage. Squeeze when you finish pulling and take the weight back up slowly. After the warm-up set, you'll do this movement for 12-15 reps.

Reverse-Grip Pulldown

Your grip will be closer, and your palms will now be facing you. So while your biceps will help a little, focus on your lats instead. Just like with the wide-grip pulldowns, you control the weight, not vice versa. You may be tempted to start swinging a little at this point to move the weight, but resist. Lower the weight instead and pull with the lats. After the warm-up set, do this movement for 12-15 reps.

Hyperextensions

Finally, we're at the last exercise. Can't forget about the lower back. You may want to either speed up to get through this or skip it altogether, but once again, finish strong and finish right. If your bodyweight isn't enough resistance, hold a plate across your chest. If you start to use weight and realize you can't finish the set, simply place the weight down and keep going. After the warm-up set, you'll do this movement for 20 reps.