The 4 Best Back Exercises For Mass and Definition


Vince Del Monte, WBFF Pro Fitness Model, Certified Fitness Trainer
and Nutritionist and author of No Nonsense Muscle

Back Exercise #1 – Bent Over Row

Step 1 – Body parallel to the floor, chest up and head neutral.

Step 2 – Grab the bar with an overhand grip and push OUTWARD with your hands (outward intentions).

Step 3 – Without bending your elbows, retract your shoulder blades FIRST and row the weight up to your abdomen.

Step 4 – Do not change the angle of waist flexion throughout the movement.

Step 5 – Return to the starting position by FULLY protracting your shoulder blades for a full stretch in your back.

Back Exercise #2 – Sternum Chin Ups

Step 1 – Grab a chin-up bar with an underhand, shoulder-width grip and outward intention.

Step 2 – Hang full with your chest up while leaning back.

Step 3 – Stay arched in that position as you pull your sternum (middle chest) up to the bar.

Step 4 – Slowly lower yourself down under control.

Step 5 – Maintain the backward lean at the bottom, and ensure you get a FULL stretch at the bottom.

Back Exercise #3- Seated Cable Row

Step 1 – Grab a straight bar with an overhand grip.

Step 2 – Retract your shoulder blades FIRST (without bending your elbows) and row the weight up to your abdomen.

Step 3 – Return the weight to the starting position under control by protracting your shoulder blades.

Step 4 – Focus on maintaining tension in your lats with outward intention throughout the exercise.

Step 5 – Avoid leaning back as you row. In fact, you should maintain a slight lean forward during the movement.

Back Exercise #4 – Straight Arm Lat Pulldown

Step 1 – Grab a straight bar or rope from a high-pulley cable or pulldown machine with a shoulder width overhand grip.

Step 2 – Step back so your torso is almost parallel to the ground, your arms extended behind your head.

Step 3 – Maintaining straight arms, bring the bar or rope to your waist as you simultaneously stand up straight.

Step 4 – At the bottom, think about pushing the bar or rope into your waist as much as possible.

Step 5 – Return to the starting position with a FULL stretch in your lats.

Which back exercise is your favorite? Which one would you have added to my list of best back exercises? Post them below.




































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3 thoughts on “The 4 Best Back Exercises For Mass and Definition

  1. Ezra, Wide Grip Pull Ups are great for getting the wide look on the lats but I think this article is concentrating more on mass (correct me if I’m wrong Vince), which in the case of the back is adding depth to the muscles as well as width.

    I particularly like the Sternum Chin Ups as a shoulder injury makes standard wide grip pull ups painful for me.

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