You don’t need to monopolise every piece of kit under the sun to build a bigger, stronger back, despite what you may see on your local gym floor. According to hypertrophy researchers Dr Mike Israetel and Dr Pak Androulakis-Korakakis, it’s about choosing the right exercises with discernment, and taking them to failure.
In a new YouTube video, they share a back workout based on the latest evidence available, so that we get the most out of our precious gym time. Including just four different moves, each one hits a different fibre angle, and are all backed by scientific reasoning.
The Workout
Frequency: 1-2 times per week
Volume: 10-20 hard sets per week
Intensity: Train each set to within 1-2 reps of failure, or right to failure
Progression: Increase load or reps when needed week to week
1. Underhand Close-grip Lat Pulldown x 8-15 reps and 3-4 sets
2. Chest-supported T-bar Row x 10-15 reps and 3-4 sets
3. Double Movement Row x 8-12 reps and 3-4 sets
4. Dumbbell Pullover or EZ-bar Decline Pullover x 10-12 reps and 2-3 sets
The Moves
Underhand Close-grip Lat Pulldown
Dr Pak begins by explaining that this is his favourite lat exercise: ‘Yes, absolute banging exercise. Easy to do, easy to load, tonnes of stretch and resistance of the stretch… bicep pump off the gods, and it feels really good overall. I recommend it.’
How:
Sit tall and grip the bar with an underhand, shoulder-width grip. Pull the bar down to your upper chest by driving your elbows down and in. Pause at the bottom, then return slowly to a full stretch without leaning back or swinging.
Chest-Supported T-bar Row
‘You get a really cool stretch from this,’ says Dr Israetel, ‘And it’s easy at the top, so it matches a force curve of optimal hypertrophy, which is really nice.’
How:
Lie face down on the chest-supported row machine with your chest firmly against the pad. Grip the handles and row them towards your lower chest, squeezing your shoulder blades together at the top before lowering under control.
Double Movement Row
This next move is invented by the two coaches. Dr Israetel explains it’s effective because, ‘you realise two things at the same time. One, a deep stretch for the muscles of your back at the bottom is a really good idea. So, you should hinge a lot. And two is that if you continue to hinge really deep, it’s a great exercise, but you realise that you get really close to failure really early and you can’t pull up all the way to your tummy. So, you want to get a leverage advantage and still get a completed rep by coming up as you row to a much higher angle, maybe 45 degrees, maybe even 60 degrees.’
How:
Start in a deep hip hinge with the bar or dumbbells hanging under your chest. Begin the row from this stretched position, then as you pull, rise slightly to a more upright angle to finish the rep higher on your torso. This gives you both a loaded stretch and a full contraction.
Dumbbell Pullover or EZ-bar Decline Pullover
They choose the dumbbell pullover next, as it offers ‘tonnes of stretch’. Dr Pak adds that there is ‘minimal equipment required. Lots of tension at the stretch. Very well suited for lengthened partials, which are making a comeback.’
Dr Israetel continues, ‘The cool thing about the decline is if you’re a relatively less mobile king like myself, you can get into that super stretch position and still be close to orthogonal to gravity, which means you get the most stretch and tension at the same time.’
And for those of us wondering, orthogonal means in the decline position, the weight pulls more directly against your lats at the bottom of the movement, which means you get more tension where your muscles are working hardest. You’re welcome.
How:
Lie on a flat or decline bench holding a dumbbell or EZ-bar above your chest. Keeping your elbows slightly bent, slowly lower the weight back behind your head until you feel a deep stretch through your lats. Reverse the motion to bring the weight back above your chest, staying controlled throughout.
Kate is a fitness writer for Men’s Health UK where she contributes regular workouts, training tips and nutrition guides. She has a post graduate diploma in Sports Performance Nutrition and before joining Men’s Health she was a nutritionist, fitness writer and personal trainer with over 5k hours coaching on the gym floor. Kate has a keen interest in volunteering for animal shelters and when she isn’t lifting weights in her garden, she can be found walking her rescue dog.
