How to Build a Bigger Back

Tips From 8-Time Mr. Olympia Ronnie Coleman

By Team MD

Eight-time Mr. Olympia Ronnie Coleman’s back has been described as looking “wider than a Hummer and denser than a rain forest,” with lats that “start down in Texas [where he’s from] and sweep outward to Oklahoma.” In fact, at his competition weight of 245 pounds, Ronnie looked at least 20 pounds larger. But it’s his doublewide back that gave him such a massive presence. He actually had to turn sideways to get his huge wingspan through a normal doorway.

Here’s how the bodybuilding legend built his back during his Mr. Olympia reign. Follow Ronnie’s typical back routine and you too can build a bigger, better back –maybe not as big as Ronnie’s, but you can still maximize your potential.

Ronnie typically trained his back with his biceps twice a week. When he didn’t go heavy, he did 15 to 20 reps on each exercise. Other times, he did giant sets, using three exercises: seated rows on the low cable pulley machine, one-arm dumbbell rows and front pulldowns.

Ronnie preferred to mix up mass and shaping; it would be a mistake to rely on just one type of machine or weight. Therefore, he generally started his back workout with deadlifts (thickness exercises take the most out of you) and proceeded to pull-ups, bent-over rows, one-arm dumbbell rows, seated cable pulleys and pulldowns.

Deadlifts – 5 Sets

Ronnie warms up with this exercise, starting with a light weight and increasing it. He uses a regular overhand grip about shoulder-width apart. Starting out squatting low, he keeps his back slightly arched and tight. He begins the movement with his hips and then switches the emphasis back to his muscles as he straightens up.

135 x 15 reps: warm-up

225 x 10 reps

315 x 10 reps

405 x 10 reps

495 x 10 reps

585 x 10 reps

Pull-Ups – 4 sets x 15 Reps With Bodyweight

Using a wide grip (about 6 inches outside shoulder-width), Ronnie lifts with palms in on a V-Bar. He pulls his chin up to the bar, goes all the way down, and tries to control it on the downward motion. He has said, “I’ve learned to feel my lats through the movement.”

Bent-Over Barbell Rows – 4 Sets

Using a shoulder-width grip, Ronnie arches his back and keeps his legs straight. His knees are slightly bent as he pulls the weight right up under his chest, palms over the bar. Concentrating on contracting his back, he lets the weight down to his feet without letting it touch the ground. He squeezes and contracts all the back muscles during the movement.

135 x 15 reps

225 x 15 reps

315 x 12 reps

405 x 10 reps

One-Arm Dumbbell Rows – 4 Sets

Ronnie places one knee on the bench and the other leg on the floor. With a slight arch in his back, he goes all the way down with the working arm and then brings the weight all the way up to his chest. Keeping his elbow in tight, he makes sure to get a good extension. His elbow is about level with his rib cage. He gets a stretch at the bottom and at the top and concentrates on using his back muscles rather than his arms.

160 pounds x 12 reps

Seated Low Cable Pulleys – 4 Sets

Using a small handgrip, Ronnie goes all the way forward, extending his arms. On the contracting motion, he pulls the weight in tight, sticking his chest out when the handle comes in. He keeps a slight arch in his back, with his shoulder blades back as far as possible. The more you arch your back in, the more of a contraction you get in the center of your back. At the midpoint he keeps his torso erect at a 90-degree angle to the bench and never leans back.

215 pounds x 15 reps

Rear Pulldowns – 4 Sets

Using lots of heavy weight, Ronnie gets a wide grip on the bar while sitting straight up. He then pulls the bar down behind his neck, tensing his back muscles. On the way up, he maintains control. He gets a full stretch and a full extension.

200 pounds x 10-12 reps

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