Best High Volume Back Exercises


I know you’ve been itching to achieve a V-taper – there’s more reason why you need to work your back. Toning it is essential not only for improving your body’s physical appearance, but also for keeping it stronger than ever. It also improves your posture, enhances your flexibility, and prevents injuries and soreness that you may get when doing different sets of exercises.

Simple twists, turns, rotates, and bends will improve your back, but it’s better to spice up your workouts every now and then. Here are some of the best high volume back exercises, suggested by UKBFF bodybuilder and personal trainer David Lyszczek on My Protein:

Top 5 Muscle Building Back Exercises

Even though the idea of a “perfect” physique definitely differs between most gym goers, very few will deny the impressiveness of a decent v-taper. A thick, wide and flaring back will give you that comic book-like body shape; but to get to this stage it’s going to take some hard work and grind. Simply resting your elbows on imaginary lats, following the “fake it until you make it principle” simply won’t cut it. Don’t leave building your back muscles to a chance, pick up the five movements listed below and say farewell to being able to scratch your back ever again. Read more..

We all know that it’s almost impossible to tone and strengthen your back without the use of any equipment. But an article written by Alex Orlov shares a 5-minute workout, which surprisingly makes it possible, on Huffington Post:

The 5-Minute Back Workout You Can Do Without Weights

Bathing suit season may have come and gone, but that doesn’t mean it’s OK to slack on working your back. Even though you can’t see your posterior when you look in the mirror, you rely on this pillar of strength each and every day. Read more…

Lastly, powerlifter and bodybuilder Mike O’Hearn recommends a very badass workout on Muscle and Fitness:


Last month you got a taste of the power bodybuilding world with my chest workout. Now, it’s time to smash your back with the same kind of weight and volume. The basic principles of the two workouts are identical—start with a main lift where you go as heavy as possible for your working sets, taking as much time as you need between sets to fully recover. Read more…

If you feel like you’re always suffering from pain, I suggest you focus and exercise your back. And since it is the foundation of almost every full-body workout, doing these high volume back exercises will help you do your other workouts easily.

You can’t get stuck on your ab work forever. Remember, your body also needs to improve its power, not just its overall aesthetics. Start with short reps and low-intensity exercises, then gradually increase them as your fitness level increases.


About Author