BodyBuilding.com

Your first impulse may be to reach for the wide-grip bar, but back-focused EMG research suggests that use of a close neutral grip activates the lats similarly to a regular grip. This grip also allows for a longer range of motion and increased time under tension for the lats, which is great for building muscle. Slow down the rep tempo on these, squeeze hard at the bottom of each rep, and allow a good stretch at the top. In your workout: When used as a mass-building exercise, it's best placed toward the middle or end of your workout for sets of 8-12 reps.

Each variation has its own advantages: Wide-grip variations are great for the upper lats, while close-grip chins or neutral-grip pull-ups have a greater stretch and overall range of motion. Why it's on the list: Unlike every free-weight variation here, the classic seated row maintains constant tension throughout every inch of the movement. Your first impulse may be to reach for the wide-grip bar, but back-focused EMG research suggests that use of a close neutral grip activates the lats similarly to a regular grip. This grip also allows for a longer range of motion and increased time under tension for the lats, which is great for building muscle.

It hits the entire posterior chain, from your calves to your upper traps, but it's also a time-tested standout for overall backside development. Technique is uber-important, but once you nail it, you can progress to lifting monster weights that recruit maximum muscle, release muscle-building hormones, and help you get big. In your workout: If you're going heavy (sets of fewer than about 6 reps), do deadlifts first Pick a pre with caffeine to increase strength and power, plus fatigue-fighting ingredients to stay strong as the sets go on.

: This is a total back-builder: upper back, lower back, lats, traps, spinal erectors—the whole deal. It's a staple of the best back workouts for men, but make no mistake, it's great for back workouts for women, as well. Pendlay rows (each rep starts from the floor) In your workout: Do heavy bent-over rows toward the start of your back workout in lower rep ranges, such as 6-8 or 8-10, in order to save your lower back.