The 5 Best Back Exercises for Men: Video Workout

I know you're already doing cable rows, barbell rows, one-arm rows and deadlifts. Those are the staples and I'm not replacing them. These are five back moves you're probably not doing that will shock the muscle and keep your training fresh. The video has been watched over 210,000 times.

1. Barbell rack row

Set the bar on the rack at mid-shin height. Every rep starts from a dead stop, which takes away the stretch-reflex bounce and forces you to generate power. Grip slightly wider than your feet. If your gym has chains, add them to change the strength curve and make the top of the rep harder.

2. Chin-up 21s

Use an overhand grip, which research suggests activates the lats more than an underhand grip. Do 7 reps from the bottom to the midpoint, 7 from the top to the midpoint, then 7 full-range reps. If 21 bodyweight reps is too much, use a band for help.

3. Back extension hold with arm positions

Hold an isometric back extension, which works your hamstrings, glutes and lower back. While you hold, move your arms through a sequence: overhead, thumbs up, elbows bent and rotated out, then palms up. Squeeze your shoulder blades back for 3 to 5 seconds in each position. It's great for posture, balance and injury prevention.

4. Alternating kettlebell row

Hold two kettlebells, hinge forward and row them one after the other, driving and switching without a pause. A slight twist through the torso adds power and gets your core involved.

5. Rope straight-arm pulldown

Using a rope instead of a bar gives you more range of motion. Keep your arms long, drive the rope down to your thighs and spread the ends at the bottom. It isolates the lats without your biceps taking over.

How to program it

• Keep your staple row or deadlift, then add 2 or 3 of these moves per back session.
• Do 3 sets of 6 to 12 reps, or 3 rounds of 3 to 5 seconds per position for the extension hold.
• Balance every pressing day with pulling. Pair this with the 5 best chest exercises.

Follow along with the free back & arms testosterone workout for a complete session.