#3. Farmer’s Walk
Why: Few back exercises hit the back as good as heavy Farmers Walks. Possibly the most functional exercise (not just of the back exercises) ever created, they blow up the lats, traps, rhomboids, rear delts, and everything in between. If you want a beastly back then you better start incorporating Farmer’s Walks into your programming.
Execution: Grab a pair of heavy Dumbbells and place them on the floor next to you.* Sit your butt back, keep your chest tall, and grip the dumbbells as tightly as possible. Squeeze your abs, drive through your heels, and stand up. Maintaining an upright posture, walk for a pre-determined distance/time while staying tight in the core and lats. Repeat for the prescribed number of sets.
*If you have farmers walk handles feel free to use those. Dumbbells are the most readily accessible to the average trainee so I referred to them as an example.