► Abel Albonetti's 30-Day Back Training Program: https://bbcom.me/2TqbceE ► 10-Best Back Exercises for Building Muscle: https://bbcom.me/3i9Qni4 ► Subscribe: http://bit.ly/2DK5lGD
For all the exercises, let your muscles, not your ego, pick the weights. You should still be able to control the weight through every rep with perfect form and a full range of motion! And if you find that this workout simply demands more time than you can spare, or more volume than your body can recover from
| Abel Albonetti's High-Volume Back Workout for Building Muscle |
1. Neutral Grip Lat Pulldown: 4 sets, 10-12 reps (last set is a double drop set)
2. Barbell Row Overhand: 3 sets, 12 reps
3. Weighted Pull-up: 4 sets, 8-10 reps (every set is a single drop set)
4. Incline Dumbbell Row: 4 sets, 10-12 reps
5. Close-grip Lat pulldown: 4 sets, 10-12 reps (last set is a single drop set)
a. Seated cable row: 4 sets, 10-12 reps (last set is a double drop set)
b. Rope Pulldown: 4 sets, 12-15 reps
7. Deadlift: 4 sets, 10 reps
Slow down the rep tempo on these, squeeze hard at the bottom of each rep, and allow a good stretch at the top.
This is a total back-builder: upper back, lower back, lats, traps, spinal erectors—the whole deal. And the science backs it up. It's a staple as one of the best back exercises for men and women.
It's always a good idea to have an overhead pulling movement in your back routine, and the pull-up is one of the best. Each variation has its own advantages: Wide-grip variations are great for the upper lats, while close-grip chins or neutral-grip pull-ups have a greater stretch and overall range of motion. Mix it up!
Incline Dumbbell Row
Unlike T-bar rows or bent-over rows, this increasingly popular movement doesn't torch the lower back—and that's its appeal. It allows you to go as heavy as you want on a row variation, without risk of that "oops, I tweaked something" moment.
The bench also enforces strict technique, making it a favorite accessory movement for heavy lifters and anyone looking to improve their posture and build overall back muscle.
Seated Cable Row
Unlike every free-weight variation here, the classic seated row maintains constant tension throughout every inch of the movement. Plus, many gyms have a wide range of handles that you can clip onto a seated cable row with a carabiner, giving you all manner of wide and narrow grips and different hand positions.
Hits the entire posterior chain, from your calves to your upper traps, but it's also a time-tested standout for overall backside development. If you're doing deadlifts for repetitions, you can do them later in your workout. They may not be as sexy, but moderate-weight deadlifts are just as valuable as grinding max-effort PRs.
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| More Muscle-Building Workouts from Abel Albonetti |
► Super-Pump Arm Workout for Mass: https://bit.ly/3i9TYg8
► Abel Albonetti's Ultimate Back Workout: https://bit.ly/3x2ta5J
► Abel Albonetti's Meanest Chest Workout: https://bit.ly/3i9pRFj
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