Best Back Exercises To Build Strength and Size

If you’re wanting to build a big, strong back check out these movements👇
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Side Delt: Lateral Raises
Rear Delt: Banded Face Pull
Upper Trap: Barbell Shrug
Mid Trap: Dumbbell Row
Upper Lat: Chin Up
Lower Lat: Barbell Row
Spinal Erectors/Low Back: Deadlift
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This list is compiled from muscle activation studies as well as the ability to overload the movements and progress over time with them
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👍Doing most of your back training in the 6-15 rep range for 3-5 sets, 1-3 times per week will be great for building strength and size.


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