If you want to build a bigger, stronger-looking back, you'll overstrain the muscle group with too much work.
"The back can take a lot of exercise volume," says Justin Kompf, C.S.C.S., strength and conditioning specialist at the CLIENTEL3 training studio in Boston. "So to really build a back mass, you need at least one residue-focused day a week in your lifting routine, ideally along with another day dedicated to the back chain or the entire back of your body – including the back."  That means you'll need a lot of backbuilding exercises in your weight room for a healthy mix of exercise. Use these 8 exercises to build your best back training for mass.
The best back training for mass centers at the important deadlift, which allows you to train the lats and spine erectors with heavy loads, according to Kompf.
How to: Stand with your feet about hip-width apart and with a loaded dumbbell about an inch in front of your shins. Push your hips back and allow your knees to be slightly bent to grab the dumbbell with one hand, hands about shoulder-width apart or just outside the legs. Keep a neutral spine and your arms straight, inhale and push your shoulder blades down and back. Push hard, push your feet through the floor, push your hips forward and stretch your knees to keep your legs up, and hold the pole as close to your body as you can get up. Pause at the top of the movement, then slowly reverse the movement and control the weight to the floor.
Recs: Use the deadlift to start a back chain workout and choose higher loads Complete the form. Start with 4 to 5 sets of 5 to 6 reps, resting between sets for about two minutes.
Reject Bench Down-Over
In the event of a pull-over, the hiring increases if the total reach of the lats request for greater gains.
Instruction: Lie down on an incline bench with secured legs and a dumbbell behind your head. Grab your arms to grasp the dumbbell with a diamond grip. Maintain a slight bend in the elbows and lift the weight until your arms are completely vertical and parallel to the floor. Pause, then slowly lower your arms behind you to return to the start.
Recs: The single joint exercise is best stored for the second half of your back training. Perform 3 to 4 sets of 8 to 12 repetitions.
The exercise focuses on the Erector Spinae (also called spinal cord markers), which bulge on both sides of the spine to give the back a 3D look. says Kompf. Bonus: They are fast hypertrophic, which means they develop muscles quickly.
How to: Lay your thighs on the upholstery, rest your feet and place a weight plate against your chest with your arms crossed. Hinges on the hips to lower your upper body as far as possible to the ground. Press your lower back muscles together to raise your upper body.
Recs: Select light weights with high reps to avoid lumbar spine overload by performing 3 to 4 sets of 12 to 15 reps. Resist the temptation to stretch your back neutrally; Stop when your torso is in line with your legs.