Build a Stronger Back with This 4-Move Workout

Forget endless gym equipment. Experts Dr. Mike Israetel and Dr. Pak Androulakis-Korakakis suggest targeting different muscle fiber angles with just four key exercises performed to near failure for optimal back strength and growth.

The Science-Backed Back Workout

Maximize your gym time with this efficient routine, rooted in scientific research. Aim for 1-2 sessions weekly, completing 10-20 challenging sets, each taken close to muscular failure. Increase weight or repetitions as strength improves.

The Four Essential Exercises

These movements collectively target various back muscle groups, ensuring comprehensive development.

• Underhand Close-grip Lat Pulldown: 3-4 sets of 8-15 reps
• Chest-supported T-bar Row: 3-4 sets of 10-15 reps
• Double Movement Row: 3-4 sets of 8-12 reps
• Dumbbell Pullover or EZ-bar Decline Pullover: 2-3 sets of 10-12 reps

Mastering the Moves for Maximum Gains

Proper form and technique are crucial to reap the benefits of this workout.

Underhand Close-grip Lat Pulldown

Dr. Pak calls this his favorite lat exercise, saying: “Yes, absolute banging exercise. Easy to do, easy to load, tonnes of stretch and resistance of the stretch… bicep pump off the gods, and it feels really good overall. I recommend it.”

To perform, sit tall and grasp the bar with a close, underhand grip. Pull the bar towards your upper chest, concentrating on driving your elbows down. Pause briefly, then gradually return to the starting position, ensuring a full stretch without leaning back.

Chest-Supported T-bar Row

According to Dr. Israetel, “You get a really cool stretch from this, and it’s easy at the top, so it matches a force curve of optimal hypertrophy, which is really nice.”

Lie face down on the machine, chest firmly against the pad. Grip the handles and row towards your lower chest, squeezing your shoulder blades. Lower the weight with control.

Double Movement Row

This innovative exercise, developed by the coaches, combines a deep stretch with a dynamic row. Dr. Israetel notes its effectiveness:

“…you realise two things at the same time. One, a deep stretch for the muscles of your back at the bottom is a really good idea. So, you should hinge a lot. And two is that if you continue to hinge really deep, it’s a great exercise, but you realize that you get really close to failure really early and you can’t pull up all the way to your tummy. So, you want to get a leverage advantage and still get a completed rep by coming up as you row to a much higher angle, maybe 45 degrees, maybe even 60 degrees.”

—Dr. Israetel, Hypertrophy Researcher

Begin in a deep hip hinge, allowing the weight to hang beneath your chest. Initiate the row from this stretched position, and as you pull, elevate your torso to a more upright position. This technique maximizes both muscle stretch and contraction.

Dumbbell Pullover or EZ-bar Decline Pullover

This exercise provides significant muscle stretch. Dr. Pak says it requires “minimal equipment… Lots of tension at the stretch. Very well suited for lengthened partials, which are making a comeback.”

Dr. Israetel adds that using a decline “you can get into that super stretch position and still be close to orthogonal to gravity, which means you get the most stretch and tension at the same time.”

Lie on a flat or decline bench, holding the weight above your chest. Slightly bending your elbows, lower the weight behind your head until you feel a deep stretch. Return to the starting position under control.

By incorporating these four exercises into your routine and focusing on progressive overload, you can effectively build a stronger and more muscular back. Remember to prioritize form and listen to your body to prevent injuries. According to the National Electronic Injury Surveillance System (NEISS), weightlifting injuries have been on the rise, with over 17,000 people treated in emergency rooms for such injuries in 2022 alone (CPSC.gov). Train smart and stay safe!