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How to Get a Big Back: Muscle-Building Exercise Routine for the Lats

By Edited Mar 3, 2016 0 0

I find the lats to be by far my strongest part of my body despite not being a standout muscle group in terms of size. I share my back routine with my legs and it is split off into two different categories. The power day where my upper back muscles are the first muscle group I exercise and the form day where they are the second group I exercise. Read this article in tandem with my How to Get Big Legs: Muscle-Building Exercise Routine for the Quads and Glutes article to get a full view of my muscle-building routine for the back and legs.

Power Day

3 sets of heavy Close-Grip Lat Machine Pulldowns (in front of the neck) X 8 reps
3 sets of Wide-Grip Lat Machine Pulldowns (behind the neck) X 15 reps superset with 10 reps of Close-Grip Lat Machine Pulldowns (in front of the neck)
4 sets of Machine Rows X 10 reps

The supersets are performed at 60% of the weight I use for the three heavy sets while the Machine Rows are performed at 50% of the weight. Doing Close-Grip Pulldowns with heavy weights will help with some bicep development as well.

Form Day

3 sets of Wide-Grip Lat Machine Pulldowns (behind the neck) X 10 reps performed at 80% of the weight used in first three sets of the Power Day.
2 sets of Wide-Grip Lat Machine Pulldowns (behind the neck) X 10 reps performed at 75% of the weight used in first three sets of the Power Day.
3 sets of Wide-Grip Lat Machine Pulldowns (behind the neck) X 10 reps performed at 65% of the weight used in first three sets of the Power Day.
2 sets of Wide-Grip Lat Machine Pulldowns (behind the neck) X 10 reps performed at 60% of the weight used in first three sets of the Power Day.

I currently do not have much variety in my upper back workouts. Much of the reason why I do not have Barbell Rows is I have aggravated my back injury triggered by doing squats when I have done barbell rows because of the position doing heavy Barbell Rows puts me in. I find doing lighter ones with very proper form and a straight back do not help with my upper back workout as much as the machine exercises do. I highly recommend a back routine with Barbell Rows included for anyone who can perform them without risk of aggravating an injury.

If you are interested in purchasing workout equipment for your home gym, Amazon has some great products available.

Refer to my other workout articles if you are interested in:

How to build big Biceps
How to build big Triceps
How to build big Forearms
How to build big Shoulders
How to build a big Chest
How to build big Legs
How to build big Calves
My Workout Routine

Dumbbell workouts:

Dumbbell Exercises for the Arm Muscles
Dumbbell Exercises for the Chest
Dumbbell Exercises for the Shoulders

More of my workout advice:

Are Bowflex SelectTech Adjustable Dumbbells suitable for you?
Should you buy Bowflex SelectTech Dumbbells in a store or online?
Why you would want to use barbells for your workouts
Why you would want to use dumbbells for your workouts
How I lost over 40 pounds in 6 months with some simple diet changes
Upper body exercises with no equipment needed
Lower body exercises with no equipment needed
Cardio exercises with no equipment needed
The Different Ways of Doing Dumbbell Bicep Curls
Inflatable Exercise Ball Exercises for Men

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