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Building a strong and wide back is crucial for a balanced and powerful physique.
Follow this intense back workout to develop thickness and width in your back muscles, transforming them into what we like to call a "demon back."
How to Grow a Demon Back
T-bar Row
Starting with the T-bar row to build back thickness, here’s a top set demonstration:
| Exercise: T-bar Row |
|---|
| Set 1: 20kg x 10 reps |
| Set 2: 40kg x 10 reps |
| Top Set: 60kg x 15 reps |
Barbell Row
For the barbell row, I progressed up three working sets, pulling 120 kg for eight on the final set:
| Exercise: Barbell Row |
|---|
| Set 1: 60kg x 10 reps |
| Set 2: 80kg x 10 reps |
| Set 3: 100kg x 10 reps |
| Top Set: 120kg x 8 reps |
Single Arm Low Row
I increased the working reps to 15 and 12 on the final set:
| Exercise: Single Arm Low Row |
|---|
| Set 1: 20kg x 15 reps |
| Set 2: 40kg x 15 reps |
| Top Set: 60kg x 12 reps |
Lat Pull-down
Lat pull-down to build back width. Here I perform a warmup then repeat the rep scheme:
| Exercise: Lat Pull-down |
|---|
| Set 1: Warmup x 10 reps |
| Set 2: Working x 15 reps |
| Set 3: Working x 15 reps |
| Set 4: Top Set x 12 reps |
Body Weight Pull Ups
Here's a clip of me performing body weight pull ups.
I kept it at 3 working sets of 10:
| Exercise: Body Weight Pull Ups |
|---|
| Set 1: 10 reps |
| Set 2: 10 reps |
| Set 3: 10 reps |
Cable Pull-overs
Finishing back day with cable pull-overs.
I maintained three working sets and bumped it to 12 reps:
| Exercise: Cable Pull-overs |
|---|
| Set 1: Working x 12 reps |
| Set 2: Working x 12 reps |
| Set 3: Working x 12 reps |
Summary of the Workout Routine
| T-bar Row |
|---|
| Set 1: 20kg x 10 reps |
| Set 2: 40kg x 10 reps |
| Set 3: 60kg x 15 reps |
| Barbell Row |
| Set 1: 60kg x 10 reps |
| Set 2: 80kg x 10 reps |
| Set 3: 100kg x 10 reps |
| Set 4: 120kg x 8 reps |
| Single Arm Low Row |
| Set 1: 20kg x 15 reps |
| Set 2: 40kg x 15 reps |
| Set 3: 60kg x 12 reps |
| Lat Pull-down |
| Set 1: Warmup x 10 reps |
| Set 2: Working x 15 reps |
| Set 3: Working x 15 reps |
| Set 4: Top Set x 12 reps |
| Body Weight Pull Ups |
| Set 1: 10 reps |
| Set 2: 10 reps |
| Set 3: 10 reps |
| Cable Pull-overs |
| Set 1: 12 reps |
| Set 2: 12 reps |
| Set 3: 12 reps |
Ending Note
And that's how you grow a demon back.
The results speak for themselves as the strength and size gain can significantly enhance your overall physique and performance.