When you crack your exercise toolkit open each week on back day, you’ve got a seemingly endless array of movements available. Knowing which tools are best suited for building a wide, thick back will help you get the job done faster, which is why we’ve assembled our list of top 12 mass-building back exercises.

While head-to-head exercise comparison research is a bit limited in this area, we selected the following 12 exercises based on factors such as available literature, how difficult each movement is, how much muscle each stimulates, and how unique each exercise is compared to others. This video list will also help you figure out where to place each exercise in your workout.

If you are or aspire to be a physique competitor or bodybuilder, I don’t need to impress upon you how critical it is to have a well-developed back. As for the rest of you, I get that it may take some convincing. You don’t see your back when you’re looking in the mirror, and people don’t see it when you’re entering a room, so it’s understandable if back development isn’t at the top of your workout schedule.

But ask yourself this: What do people see when they look at you from behind? Are they dazzled by a rugged, thick, flaring wedge of iron? Or is there a void between your shoulders; a flat, muscle-less expanse that cries weakness? The exercises in this video will help you get a wide back! Get to work!

Athlete model – ULISSES Jr @ulissesworld

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