Back Workouts For Men

We mentioned on the back workouts overview that back workouts for men will likely include some variations of pull-ups and rows. There are many ways to do pull-ups and rows, and each will target a different part of your back. In order to get a complete back workout, you’ll want to touch on all the major areas of the back. We go into more detail about which exercises target which part of the back on the back exercise pages.

When describing the benefits of back workouts, one of the reasons we mentioned was to balance all of the work being done on the chest. The back works similarly: you want to develop all muscles of the back at the same time and not overdo it on one muscle. The back workouts for men on Daily Spot make sure that all of the major parts of the back are being addressed. Take a look at an example below.

Back Workout Exercise Examples

In this section, we’ll give an example of Daily Spot’s back workout for men. This was created by a Daily Spot expert Grant Weaver. Pay close attention to the details of each exercise. Something as small as a change in grip is incredibly important. An underhand grip targets a different part of your back than an overhand grip.

Back Workouts for Men on Daily Spot

Is your primary goal to gain strength and size or to tone-up your butt? There are so many exercises that can be mixed and matched to work your legs. We will dive in deeper into each of these questions in the sections below. The short answer is this – if you’re primarily incorporating leg exercises into your cardio ant HIIT workouts, you don’t have to worry as much about over-doing it. If you’re lifting heavier with your legs and taxing your entire body and central nervous system, you’ll need to give your muscles ample recovery time.

Try Grant’s program free for the first month on Daily Spot. See a new routine every day (with pictures and instructions), record your workouts, track your progress, get results fast. 

Grant’s Body Series: Back

‘Today's workout will superset vertical pulling movements with horizontal pulling movements. This will be more of a "pump" day so stay lighter with the weights. Superset exercises and use the timer as a rest guide.’

  • Seated Cable Row 4 sets x 6-8 reps. Move immediately to Cable-Bar Pulldown.
  • Cable-Bar Pulldown4 sets 10-12 reps Rest for 2mins before repeating superset.
  • Single-Arm Bench-Assisted Dumbbell Row - 4 sets x 6-8 reps. Move immediately to Cable-Bar Pulldown with V-Grip.
  • Cable-Bar Pulldown with V-Grip - 4 sets 10-12 reps. Rest for 2mins before repeating superset.
  • Standing Straight-Arm Pulldown - 3 sets 12-15 reps. Move immediately to Barbell Shrug.
  • Barbell Shrug - 3 sets x 8-10 reps. Rest for 2mins before repeating superset.