Want to build a wide, powerful back and feel an insane pump from the very first set? This workout is for you. These explosive back supersets are designed to fire up your muscles, push your limits, and deliver serious gains.
4 Back Workout Supersets to Grow Your Back to Colossal Proportions
The Explosive Superset back workout – Best Back Work Out Ever is a series of 4 supersets, each with 3 exercises to help you obtain a bodybuilder back. In each superset the 3 back workout exercises are to be performed back to back with minimal to no rest in between. Each superset varies from back workouts with dumbbells, row exercises and barbell back exercises. To completely fatigue the muscle group it is suggested to perform three sets of the full routine with the following rep range(s):
Set #1 – 15 reps*
Set #2 – 12 reps*
Set #3- 10 reps* (optional 1 increment drop set)
*Choose a weight that you expect to reach failure with on the prescribed number of reps
Best Back Exercise Ever – The Workout Plan
Superset #1
1. Wide Overhand Grip Pull-ups
Target: Upper lats and upper back
How: Grab the bar wider than shoulder-width with an overhand grip. Pull yourself up until your chin is above the bar. Control the descent.
Tip: Focus on a full range of motion and engage your lats, not just your arms.
2. Wide Straight Arm Pull-downs
Target: Lats and teres major
How: Stand at a cable machine with a wide bar. Keep your arms straight and pull the bar down in a smooth arc to your thighs.
Tip: Keep your core tight and avoid swinging your torso.
3. Wide Grip Lat Pull-downs
Target: Overall lat development
How: Sit at the lat pull-down machine with a wide grip. Pull the bar down to your upper chest, squeezing your back at the bottom.
Tip: Lean slightly back and control the weight on the way up.
Superset #2
1. Shoulder Width Neutral Grip Pull-ups
Target: Mid-back, lats, and biceps
How: Use parallel grips about shoulder-width apart. Pull your chest up to the handles, then lower with control.
Tip: Keep your elbows close to your sides and avoid swinging.
2. Narrow Grip Straight Arm Pull-downs
Target: Lower lats and mid-back
How: Stand facing the cable machine with a narrow straight bar. Pull the bar down with straight arms toward your hips.
Tip: Focus on the mind-muscle connection with your lats throughout the movement.
3. Seated Row with Rope
Target: Rhomboids, traps, and lats
How: Sit at a cable row machine using a rope attachment. Pull toward your lower chest, flaring elbows slightly out at the end.
Tip: Squeeze your shoulder blades together at the peak and control the return.
Superset #3
1. Incline Bench Wide Overhand Barbell Rows
Target: Upper lats, traps, rear delts
How: Lie chest-down on an incline bench. Use a wide overhand grip on a barbell and row it toward your upper abs.
Tip: Keep your chest on the bench and pull with control to isolate the back.
2. Incline Bench Dumbbell Rows
Target: Mid-back and lats
How: Stay on the incline bench, holding a dumbbell in each hand. Row both dumbbells back, squeezing your shoulder blades together.
Tip: Focus on full range and avoid letting your shoulders roll forward.
3. Cable Cambered Bar Rows
Target: Full back thickness and width
How: Attach a cambered (EZ) bar to a low pulley. Sit down and row the bar toward your torso, keeping elbows close.
Tip: Use a steady tempo and hold the contraction briefly at the top.
Superset #4
1. Barbell Deadlifts
Target: Entire posterior chain – lats, traps, glutes, hamstrings
How: Stand with feet hip-width apart, grip the bar just outside your knees, and lift by driving through your heels and extending your hips.
Tip: Keep your back flat and core tight throughout the lift.
2. Dre Rows
Target: Lats and rhomboids with core engagement
How: Place one hand and knee on a bench, holding a dumbbell in the opposite hand. Row the dumbbell up toward your hip with a wide elbow path.
Tip: Think of pulling with your elbow, not your hand, and avoid rotating your torso.
3. Unilateral Dumbbell Rows
Target: Lats and obliques (isolation work)
How: Stand in a split stance, supporting yourself with one hand on a bench or rack. Row a dumbbell with the opposite arm in a controlled motion.
Tip: Pause at the top for a strong lat contraction and control the negative.
WARNING: The Explosive Back Training with Supersets is not for the faint of heart – be sure you are an intermediate to advanced weight trainer and have ample rest to recover from this extreme amount of training. Check out our muscle building products to give you the added edge to push you to the next level!
4 Supersets to Grow Your Back to Colossal Proportions
This best back workout for mass is a series of 4 supersets, each with 3 exercises. In each superset, the 3 exercises are to be to back with minimal to no rest in between. To completely fatigue the muscle it is suggested to perform three sets of the full routine with the following rep range(s):
Set #1 – 15 reps to failure*
Set #2 – 12 reps to failure*
Set # 3 – 10 reps to failure* (optional 1 increment drop set)
*Choose a weight that you expect to reach failure with on the prescribed number of reps.
Supplementation
Pre-Workout – 1 scoop  IMPACT IGNITERÂ
Intra-Workout – 1 scoop  AMINOCORE + 1 scoop  CARBIONÂ
Post-Workout – 1 scoop  ISOFLEX + 1 tsp (5g)  GLUTAMINEÂ
Last Word: The back is made up of many upper body muscle groups that need a regular back workout routine to increase muscle growth, shoulder muscle endurance with targeted shoulder exercises, range of motion in your shoulder blade and erector spinae .
Some good exercises to consider are row variations and row exercises like barbell rows, inverted rows, dumbbell rows, pendlay rows, and seated cable rows with underhand grip using light weights then inverted rows, lat pulldowns and bent over rows for extreme muscle building. Check out the  full ALLMAX product lineup to help you blast through your next hardcore training session.
