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The 30-minute big back workout routine

Add more width and thickness to your entire back with this quick-hit session.

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The 30-minute big back workout routine
Paul Aiken / EyeEm / Getty
The 30-minute big back workout routine
Paul Aiken / EyeEm / Getty

Circuit training and high-intensity workouts are “in,” but when it comes to packing on size, there’s always room for single body part routines.

Certified trainer and registered dietitian Tim McComsey shares his favorite back workout for building size and strength—without spending too much time in the gym.

Routine

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The 30-minute big back workout

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 5

Pullup

Equipment
Pullup Bar
Sets
4
Reps
AMRAP
Rest
60 sec.
Exercise 2 of 5

Dumbbell bentover row

Equipment
Dumbbells
Sets
4
Reps
10
Rest
60 sec.
Exercise 3 of 5

Lat Pulldown

Equipment
Cable Machine
Sets
3
Reps
10
Rest
30 sec.
Perform as superset with TRX row
Exercise 4 of 5

Supine TRX Row

Equipment
TRX
Sets
3
Reps
10
Rest
30 sec
Perform as superset with lat pulldown
Exercise 5 of 5

Seated Cable Row

Equipment
Lat Pulldown Bar
Sets
2
Reps
Complete as a dropset. Perform 10 reps, drop the weight by 10-20%, perform another 10 reps, drop the weight by 25%, perform another 10 reps.
Rest
90 sec.
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Abs Body Part Icon
Abs
Arms Body Part Icon
Arms
Legs Body Part Icon
Legs
Back Body Part Icon
Back
Shoulders Body Part Icon
Shoulders
Chest Body Part Icon
Chest
Full-Body Body Part Icon
Full-Body
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