Get a Strong, Big and Defined Back

13:48 Eugene Madondo 0 Comments


I like to start off every exercise with a warm up, and usually part of that warm up is a warm up set. For training back muscles I use a pull up with my hands facing away from me, this targets the lats more than doing pull ups with your palms facing you which using too much bicep muscles for assistance going up. It is best to do pull ups with a slow to moderate motion, going up and going down. In this first set, the warm up set I usually do 4 sets of 15 to 20 pull ups.

All the workouts you will ever need for building a massive defined back


Firstly I would like to tell you that your lats are your largest muscles in your upper body, if you want to gain size, and a great shape (large wide upper body, small narrow waist) Lats are the main muscle group you should target.
workout for a well defined shapely back with muscles
This highly inspirational image is from the super awesome blog  Gym and Motivation  

Let’s get started with some back mass gaining workouts:

  • I like to start the official exercise after the warm up with good mornings – They do not require a very heavy weight but are a great lower back workout. Just do 1 set of 20 or 2 sets of 10-15.
  • Bent over barbell rows are one of my favourite exercises, do 4 sets of 10 with a heavy challenging weight so that you add on some good size and with.
  • Barbell dead-lift – this is an exercise which is considered one of the top 3 exercises for building overall body size and strength as this is a compound exercise, which primarily targets the back but also works out other body parts in the process. Also do 4 sets of 10 with a weight as heavy as you can handle with good form.
  • Seated cable row – these are awesome for build the size and width of your lats, do 4 sets of 10 of these as heavy as you can handle with proper form and you are on your way to a killer upper back.


Now to add some great definition to your back there are plenty of back exercises you can do, for starters...


  • Lat pull downs – these are great for lats as the name says, do about 12-15 reps for 4 sets of these, you could do pull downs to the front for 4 sets and pull downs to the back (towards your traps) for another 4 sets.
  • Additionally you could do one- arm dumbbell rows to add those finishing touches to your back , 3 set of 10 reps should be fine.
  • Finally you can do T-bar rows for 4 sets of 10.


Please note that you could start off using a slightly lighter weight and pyramid up with each set, or you could start off heavy and decrease weight as you get more tired. Or you could choose a moderate weight that challenges you almost to failure by your last rep for all the sets, it is up to you what you choose and what works best for you, you will have to test via trial and error which weight are suitable for you.

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