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Build massive back muscle that will get you noticed and keep you healthy.

1. Pull-ups / Chin-ups

strong back pull up

When you see someone walking around the gym with a big back, you can guarantee they can jump up and kill 15-20 pull-ups without even breaking a sweat. See the connection? Pull-ups and chin-ups are two of the best mass builders for the back. Targeting the lats, shoulders, biceps and grip, these exercises have so many different varieties, you’ll never get bored.

Modifications:

  • Change the grip; wide, narrow, alternated
  • Change the grip again; towels, thick ropes, two fingers, three fingers, gloves
  • Overloaded; dip belt, med ball, sandbag, dumbbell, kettlebell
  • Change the movement; side-to-side, slow negatives, holds, explosive

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