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The Essential Bigger Back Training Routine

How to attack your backside? Combine these bigger back training tips and moves to muscle up your upper and lowers lats, middle traps and rhomboids like never before.

Pull-Up

Probably one of the most difficult and underused moves in the gym, the important goal in the pull-up is to try and bring your chest to the bar. You can try various grips: The wider your grip, the more the focus shifts to your upper lats. If you go narrow or use a reverse grip (sometimes called a chin-up), you’ll shift emphasis to the lower lats and biceps. Since you’re using only your own bodyweight, take each set to failure.

Do it Right: Grasp a fixed overhead bar with a wide overhand grip with your thumbs wrapped around the bar for safety. Hang freely from the bar, arms fully extended and feet crossed behind you. Contract your lats to raise your chin over the bar. Concentrate on keeping your elbows out to your sides and pulling them down to your sides to raise yourself. Hold momentarily in the peak-contracted position before lowering yourself down to the starting position. Try not to swing but stay tight, pulling with just your lats.

Power Pointer: Put a bench underneath you so that you can step up to adjust your pulling straps to the overhead bar or handles. The bench also makes it easy to dismount when you reach failure.