{"id":295611,"date":"2025-11-16T18:59:12","date_gmt":"2025-11-16T18:59:12","guid":{"rendered":"https:\/\/www.newsbeep.com\/us\/295611\/"},"modified":"2025-11-16T18:59:12","modified_gmt":"2025-11-16T18:59:12","slug":"an-exercise-scientist-reveals-how-to-build-a-massive-back-using-this-one-piece-of-equipment","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/us\/295611\/","title":{"rendered":"An exercise scientist reveals how to build a massive back using this one piece of equipment"},"content":{"rendered":"

You\u2019ve hit the gym for your pull session, it\u2019s packed, and all the machines you want are being used \u2013 not just by one person, but a pack of teenagers. You may think your back day is pretty much doomed, but fear not, Exercise Scientist Dr. Mike Isratel has shared how to build a massive back using just one piece of equipment \u2013 the squat rack. Head on over to it\u2026<\/p>\n

In a recent YouTube video, he takes Regan Grimes, a five-time winning IFBB Pro bodybuilder, through a brutal back workout with every exercise performed in the squat rack. That means less time waiting around for dumbbells<\/a> and machines, and more time focusing on heavy, compound movements<\/a> that build width and thickness through your lats, traps, and rear delts.<\/p>\n

How To Build a MASSIVE Back With Only A Squat Rack – YouTube
\n\"How<\/p>\n

Watch On <\/a>
\n<\/p>\n

If you\u2019re working in a squat rack you\u2019ll also need \u2013 you guessed it \u2013 a barbell. Although, not for all the exercises. The workout consists of four exercises \u2013 a nice amount that you can get through in 45 minutes \u2013 if you just get your head down and crack on \u2013 and, they\u2019re all multi-joint exercises, so they\u2019ll hit your biggest back muscles to build size and strength. Here\u2019s a breakdown of the workout:<\/p>\n

You may like<\/p>\n

Pull-ups \u2013 3 x 8-10 repsInverted rows \u2013 3 x 10-12Deficit barbell rows \u2013 2 x 10-15Deficit deadlifts \u2013 1 x 8-12<\/p>\n

If you\u2019ve looked at that and thought \u2018I can\u2019t do that\u2019, there are adjustments you can make. Firstly, if you can\u2019t do pull-ups, just do banded ones instead. Although, make sure you use a band that enables your last couple of reps to feel tough. Any deficit exercise is more challenging because it increases your range of motion so, if this is too much, we\u2019d suggest swapping to regular rows and deadlifts.<\/p>\n

\u201cIt\u2019s going to your upper back, trap, mid back, and lower back all pumped at the same time,\u201d says Dr. Isratel.<\/p>\n

Get all the latest news, reviews, deals and buying guides on gorgeous tech, home and active products from the T3 experts<\/p>\n","protected":false},"excerpt":{"rendered":"You\u2019ve hit the gym for your pull session, it\u2019s packed, and all the machines you want are being…\n","protected":false},"author":2,"featured_media":295612,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[62],"tags":[337,97],"class_list":{"0":"post-295611","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-fitness","9":"tag-health"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/295611","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/comments?post=295611"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/295611\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media\/295612"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media?parent=295611"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/categories?post=295611"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/tags?post=295611"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}