Lifting heavy and a tolerance for pain—these are the two things that create a massive back. Yoked traps and wide lats don’t come in easy, boy. A strong back acts as a foundation for most of the basic compound lifts. If your back is weak, so will be your deadlift and squat. The back, being one of the biggest and most functional muscle group, needs more work to be put in and these are the 5 most basic and most potent back builders.
There’s nothing deadlifts can’t solve. Traps, lats and almost every muscle in the posterior chain is heavily taxed during a deadlift. No need for setting fancy rep schemes; just stack the plates and go for 8-10 reps per set. If you are strong enough, start with your bodyweight. Advance from there till you hit your 1 rep max. To build pure strength over time, you can do doubles and triples i.e. doing 2-3 with the max weight you can lift.
One of the most basic back exercises, the chin-up is a classic mass and width builder. If you think chin-ups are easy, try hitting 100 reps with your bodyweight. Divide your reps into sets and use different grips for different sets. Make it a point to come all the way down and take your chin above the bar. You back will be screeching in pain.
Rowing is just as essential to building a bigger back as curling is to building massive biceps. Rowing directly engages the lats and builds a thick upper back. You can choose from a number of different variations like the good old-fashioned barbell rows, kroc rows and dumbbell rows. Go as heavy as you can without compromising form and make sure you go in for a deep stretch till you feel the lats extended.