Getting a big, strong back is fundamental for an impressive, well rounded physique. Not only will this workout help you achieve that over a short period of time, it will also help you add a few inches to your arms. Do 3-4 rounds of this workout on your back training days and you’ll see a huge difference in size in no time.
1. Pull-Ups: 6-10 Reps
Kick off with a bodyweight staple that builds serious strength and size. Grasp a pull-up bar with a wide overhand grip. Lift your feet from the floor and hang freely with straight arms. Pull yourself up by flexing the elbows while pinching your shoulder blades together. When your chin passes the bar, pause before lowering to the starting position.
2. Dumbbell Rows: 12 Reps
Holding dumbbells across your thighs, hinge at your hips so your torso is facing the floor, and straighten your arms so the dumbbells are hanging just above the ground (A). From here, row the weights into your hips (B), thinking about pulling your shoulders back before calling on your arms to complete the rep. Lower under control.
3. Inverted Rows: 18 Reps
Hang below a bar, handles or anything solid at around waist height. Position yourself with your heels out in front and your arms fully extended. Maintain a long, rigid plank from your ankles to your shoulders. Now flex at the elbows to pull your chest up to the bar, pause, then lower yourself back to the start position under control.
4. Iso Pull-Up Hold: 30-50 Seconds
Finish each round with a forearm-building hold. Grasp a bar with an overhand grip, lifting your feet from the floor, hanging with straight arms. Pull up by flexing the elbows while pinching your shoulder blades together. When your chin passes the bar, hold for 30-50 seconds.