A 3-move workout for a bigger, stronger back

augustine ikenwa

April 13, 2017 7:20 AM

If you're looking to build a bigger back, try this sweet 3-move stack I used in a recent workout.

3 move workout for a bigger stronger back

This routine will hit your back muscles from every single angle

If you're looking to build a bigger back, try this sweet 3-move stack I used in a recent workout. It uses multiple training tools, grips, tempos, and angles to stimulate all types of new growth.

Here's how it works:

Do each move in the order listed with no more than 15 to 30 seconds rest between moves.

1. T-bar row, 10 to 15 reps

2. Close hammer-grip pullup, as many reps as possible

3. TRX rotational row, as many reps as possible

That's 1 round. Do 3 to 5 rounds, resting 2 to 3 minutes between rounds.

For move 1, do sets of 10 to 15 reps with a 4-1-1 tempo (4 seconds down, 1 second pause at top, 1 second up). I could throw 3 or 4 plates on this move and use my whole body to get 10 to 15 reps in just 20 seconds. Or I could use 1 plate like I do in the video with a slow and controlled tempo and get a way better contraction and mind-muscle connection.

For move 2, do as many reps as you can. Expect your rep total to be half of what you normally could do, because of the pre-fatique from move 1. It's kind of like doing weighted pullups but with your bodyweight. If you can't get at least 6 reps on the first set, do assisted pullups or lat pulldowns instead.

For move 3, do as many reps as you can to finish off that back. Use a body angle that allows for at least 10 reps after you're toasted from the previous two moves.

You'll notice that three unique gripping actions are used with this stack to stimulate as many of your back muscles as possible. I love these type of metabolic bodybuilding routines (check out my Men's Health MetaShred Extreme program for metabolic bodybuilding workouts you can do at home) because you can get so much done and achieve so many benefits in a very short period of time.

Follow MH fitness director BJ Gaddour on Instagram @bjgaddour for daily fitness tips!

augustine ikenwa