Michael Jai White Shares His Back Workout 2023


Lat Pulldowns for a V-Taper BackMichael Jai White emphasizes lat pulldowns to sculpt a wide V-tapered back. Perform 4 sets of 10-12 reps for maximum growth.

Deadlifts: The King of Back ExercisesWhite swears by deadlifts, the ultimate back builder. Execute 3 sets of 6-8 reps with perfect form to target your entire back.

Incorporate Pull-Ups for Upper Back DefinitionPull-ups are a staple in White's routine, enhancing upper back definition. Aim for 3 sets of 8-10 reps for a chiseled look.

Bent-Over Rows to Develop ThicknessTo add thickness to your back, adopt bent-over rows. Do 4 sets of 8-10 reps with a challenging weight.

Seated Cable Rows for IsolationWhite recommends seated cable rows for isolating the back muscles. Complete 3 sets of 12-15 reps for a strong mind-muscle connection.

T-Bar Rows: Underrated Back BuilderT-bar rows are White's secret weapon for a strong back. Perform 3 sets of 8-10 reps to target the lower back effectively.

Face Pulls for Rear Deltoid ActivationDon't forget rear deltoid development with face pulls. White suggests 3 sets of 15-20 reps for better posture and balanced muscle growth.

Stretching for RecoveryIncorporate stretching into your routine, as White does, to aid in recovery and prevent injuries. Stretch for 10-15 minutes after your workout.