Muscle group: Back
Build a wide back with mass by attacking those lats with these upper and lower back workouts.
| Exercise | Reps & Sets | YouTube |
|---|---|---|
| Lat pulldown (version 1) | 3 sets, 6-8 reps |  |
| Reverse lat pulldown | 3 sets, 6-8 reps | |
| Wide grip pull up | 3 sets, 4-8 reps | |
| Wide grip seated row | 3 sets, 6-8 reps | |
| Seated low row | 3 sets, 6-8 reps | |
| Deadlift | 5 sets, 4-8 reps | |
| Exercise | Reps & Sets | YouTube |
|---|---|---|
| Lat pulldown (version 2) | 3 sets, 6-8 reps | |
| Standing lat pushdown | 3 sets, 6-8 reps | |
| Dumbbell bent over row | 3 sets, 6-8 reps | |
| Single arm cable underhand grip row | 3 sets, 6-8 reps | |
| Smith machine reverse shrug | 3 sets, 6-8 reps | |
| Monkey pull | 3 sets, 6-8 reps | |