No quit back workout

July 16, 2020

Blast the lats and get that epic V-Taper with this killer back workout.

Mike Rabbitt and Thomas Coley join Gabe Tuft for one hell of a back workout. If you want that V-Taper, this is exactly how you get it. There's a lot of upper lat and teres major work in the workout but it's necessary to get that epic lat spread. Let's go!

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Lat Pulldowns

Lat pulldowns for the No-Quit back workout

Like we always say, warm up is crucial. So spend a set or two with lighter weight and get the blood flowing. With lat pulldowns, you want to minimize the amount of swing in your back. A slight angle leaning back is OK, as is a natural, small amount of swing. However, the more strict you are, the more those lats are going to grow. You'll see as the guys go heavier, and towards the heavier set at the end, there is a little more swing. After fully exhausting your lats with the previous four sets, you're going to swing a little bit to get those last few reps.

Also, we used a Mag Grip bar for several exercises in this workout. If your gym doesn't have these, it's OK to use a standard lat pulldown bar.

Exercise	Set	DS	SS	Reps	Rest time (min)
Lat pulldowns	1	—	—	20	2
	2	—	—	15	2
	3	—	—	15	2
	4	—	—	12	2
	5	—	—	8	2

Close grip seated cable rows super set with rope straight arm pulldowns

Cable rows for back workout

Seated cable row

Rope straight arm pulldowns

Rope straight arm pulldowns for back workout

This is where we really turned up the heat and incorporated this brutal super set. The idea here is to do one set of the cable rows and then without any rest, go directly to the rope straight arm pulldowns.

With the pulldowns, make sure you keep a fixed bend at the elbow. Your shoulder is the hinge for this exercise and you will really need to use that mind-muscle connection to ensure you are contracting your lats and your teres major muscles.

Watch carefully as the guys split the rope at the bottom of the range of motion. This is a crucial part of the movement that will really help get a solid contraction in your lats and teres major muscles.

Exercise	Set	DS	SS	Reps	Rest time (min)
Close grip seated cable rows super set with rope straight arm pulldowns	1	—	Yes	20/20	2
	2	—	Yes	15/15	2
	3	—	Yes	12/12	2
	4	—	Yes	8/8	2

Hammer Strength low row

Hammer strength low row for back workout

If you don’t have a Hammer Strength low row machine, you can use any row machine OR use a barbell for bent over rows. The idea here is simply to utilize a machine to target the lats in a slightly different manner.

Changing the angle, grip width, etc. all plays a role in overall muscle development.

Exercise	Set	DS	SS	Reps	Rest time (min)
Hammer Strength low row	1	—	--	20	2
	2	—	--	15	2
	3	—	--	15	2
	4	—	--	12	2

Time under tension Hammer Strength lat pulldowns

For this final exercise you are going to do two sets. Each set will consist of performing the exercise one arm at a time. Your free arm should be just below the top of the range of motion, almost fully extended. You want a slight contraction in it to keep the lat engaged, while your other arm is doing the reps.

You will do 10 reps each arm, then without rest do nine reps, then without rest do eight reps each arm AND THEN take your two minute rest.

Choose your weight wisely and try to get every last rep with solid form.

Exercise

Set

Reps

Rest time (min)

Time under tension Hammer Strength lat pulldowns

—

10 each

9 each

8 each

—

10 each

9 each

8 each

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