Back Workout Routine: Build a Thicker, Wider Back

A complete back workout routine must address two distinct goals: width and thickness. Width comes from the latissimus dorsi and is built through vertical pulling movements — pull-ups, lat pulldowns, and straight-arm pulldowns. Thickness comes from the rhomboids, mid-trapezius, and erector spinae and is built through horizontal pulling — barbell rows, chest-supported rows, and cable rows. Training only one type of pull produces an incomplete back. Program both vertical and horizontal pulling each week, progress the load consistently, and you will build a back that is wide, thick, and strong.

Back Anatomy: What You Are Actually Training

The back is the most complex muscle group in the body. Understanding what each region does helps you select the right exercises.

- **Latissimus dorsi** — The large wing-shaped muscles that give the back its width. They pull the arm down and toward the body (shoulder adduction and extension). Trained by vertical pulling movements. - **Rhomboids and mid-trapezius** — Muscles between the shoulder blades responsible for scapular retraction. They create the thickness visible between and across the upper back. Trained by horizontal rowing. - **Lower trapezius** — Stabilizes the shoulder blade and contributes to upper back thickness. Trained by rows performed with a slight forward torso lean and full scapular depression. - **Erector spinae** — The long muscles running along the spine. They maintain spinal extension during deadlifts and bent-over rows, and are directly trained by Romanian deadlifts and back extensions. - **Rear deltoids** — Technically a shoulder muscle but heavily recruited during rowing. Face pulls and high-angle rows specifically target them.

Vertical Pulls: Building Width

Vertical pulling exercises train the lats through shoulder adduction — pulling the arm from overhead down toward the hip. These movements are primarily responsible for the V-taper appearance.

**Pull-Ups / Chin-Ups** The pull-up is the single best back exercise for most lifters. Shoulder-width pronated grip (pull-up) emphasizes the lats and lower trapezius. Supinated grip (chin-up) increases bicep contribution and allows slightly more load for many lifters. Add weight via a dip belt once 10+ clean bodyweight reps are achievable.

**Lat Pulldown** Functionally identical to the pull-up but adjustable in load — invaluable for beginners who cannot yet complete pull-ups, and useful for anyone wanting to train at higher rep ranges or perform drop sets. Wider grips do not necessarily train the lats better than shoulder-width; grip width primarily affects range of motion and comfort.

**Straight-Arm Pulldown** A cable isolation movement that trains the lats through their full range without involving the biceps. The elbows remain locked throughout, creating pure shoulder extension. An excellent finishing movement or pre-exhaustion exercise.

Horizontal Pulls: Building Thickness

Horizontal pulling exercises train the back through scapular retraction and shoulder extension at a lower angle. They are primarily responsible for upper back thickness.

**Barbell Row (Bent-Over Row)** The barbell row is the primary mass-builder for back thickness. Maintain a roughly 45-degree torso angle, retract the shoulder blades at the top, and lower with control. The overhand grip emphasizes the rhomboids and mid-traps; underhand grip shifts more load onto the lower lats and biceps.

**Chest-Supported Row (Machine or Incline Dumbbell)** By removing the lower back from the equation, chest-supported rows allow complete focus on the upper back. They are especially valuable when lower back fatigue limits the quality of free-weight rows later in a session.

**Seated Cable Row** Cable rows maintain constant tension throughout the movement, unlike barbell rows which have a shifting strength curve. Use a close-grip attachment for a stronger stretch in the lats; a wide-grip attachment for more rhomboid and mid-trap emphasis.

**Dumbbell Row (Single-Arm)** Dumbbell rows allow a greater range of motion than barbell rows and enable you to feel each side independently, correcting strength imbalances. Brace on a bench, establish a neutral spine, and row the dumbbell to the hip rather than the ribcage.

Full Back Workout Table

| Exercise | Sets | Reps | Rest | Primary Muscles | |---|---|---|---|---| | Pull-Up (weighted) | 4 | 6–8 | 3 minutes | Lats, lower traps | | Barbell Bent-Over Row | 4 | 6–8 | 3 minutes | Rhomboids, mid-traps, lats | | Chest-Supported Row | 3 | 10–12 | 90 seconds | Mid-traps, rhomboids, rear delts | | Seated Cable Row | 3 | 10–12 | 90 seconds | Lats, lower traps | | Straight-Arm Pulldown | 3 | 12–15 | 60 seconds | Lats (isolation) | | Face Pull | 3 | 15–20 | 60 seconds | Rear delts, external rotators |

Vertical vs Horizontal Pulls: Why You Need Both

This is the most important conceptual point in back training. Many lifters who do predominantly one type of pull develop an imbalanced back.

- **Only vertical pulls** (pull-up heavy programs): Wide but flat. The lats are developed but the mid-back lacks thickness. The back appears two-dimensional. - **Only horizontal pulls** (row-heavy programs): Thick but narrow. Good upper back development but lacking the lat width needed for the V-taper. - **Both in balance**: Wide and thick. This is the combination that creates a truly impressive back.

A useful rule of thumb: for every vertical pull in your program, include at least one horizontal pull. For most intermediate programs, 2 vertical and 2–3 horizontal pulling exercises per session achieves the right balance.

Beginner Back Routine

| Exercise | Sets | Reps | Rest | |---|---|---|---| | Lat Pulldown | 3 | 10–12 | 2 minutes | | Seated Cable Row | 3 | 10–12 | 90 seconds | | Dumbbell Row (each side) | 3 | 10–12 | 90 seconds |

**Progression:** Add 2.5 kg to the lat pulldown and cable row each week, or add 1–2 reps per set before increasing weight. Switch from lat pulldowns to assisted pull-ups or band-assisted pull-ups as soon as possible.

Intermediate Back Routine

| Exercise | Sets | Reps | Rest | |---|---|---|---| | Weighted Pull-Up | 4 | 5–8 | 3 minutes | | Barbell Bent-Over Row | 4 | 6–8 | 3 minutes | | Chest-Supported Row | 3 | 10–12 | 90 seconds | | Seated Cable Row | 3 | 10–12 | 90 seconds | | Straight-Arm Pulldown | 3 | 12–15 | 60 seconds | | Face Pull | 3 | 15–20 | 60 seconds |

For full programming context, see the [Push Pull Legs program](/programs/push-pull-legs) which structures Pull days exactly this way, or the [PHUL program](/programs/phul) for an upper/lower approach to back training.

Grip Width and Hand Position

Grip selection meaningfully affects which muscles are emphasized during pulling exercises:

| Grip | Effect | |---|---| | Wide overhand (lat pulldown) | Greater lat stretch, less range of motion | | Shoulder-width overhand | Best overall lat activation, full range | | Underhand (chin-up/row) | More bicep contribution, stronger contraction for many | | Neutral/parallel grip | Most comfortable on the shoulder, good mid-back emphasis | | Close grip (cable row) | Greater lat stretch at full extension |

Rotating grip variations across your training week ensures comprehensive back development and reduces joint stress from repetitive positions.

Common Back Training Mistakes

**Using too much bicep** The most universal back training error. When the biceps are the limiting factor, the back never receives adequate stimulus. Solutions: use straps for pulling exercises once grip becomes the limiting factor, focus on initiating every pull with the elbow (think "elbow to hip/pocket"), and include straight-arm pulldowns which eliminate bicep involvement entirely.

**Not retracting the scapula** Rows performed without scapular retraction at the top of the movement train the arms more than the back. Before initiating any row, set the shoulder blades by pulling them down and back. This pre-activation ensures the rhomboids and mid-traps receive the stimulus, not just the biceps and front delts.

**Ego-loading rows** Excessively heavy barbell rows — where the torso is nearly upright and the bar swings with momentum — effectively become bicep curls with spinal compression. Heavy rows should maintain a roughly 45-degree torso angle with controlled form. If the weight requires significant body English, reduce it and focus on quality reps. Progressive overload still applies; just earn each weight increase through genuine strength gains.

**Neglecting the erectors** Romanian deadlifts and back extensions develop the erector spinae, which are critical for both back appearance and injury prevention. Many back-focused programs skip direct erector work, creating a long-term imbalance.

For a deeper look at programming back training across the training week, see the [progressive overload guide](/blog/progressive-overload-guide).

Frequently Asked Questions

**How many sets of back training per week should I do?** For most intermediate lifters, 14–20 sets of back training per week is an effective range. This should be split roughly evenly between vertical pulls (lats, width) and horizontal pulls (rhomboids, thickness). Beginners can make excellent progress with 9–12 weekly sets due to their higher sensitivity to training stimulus. Advanced lifters may need 20–25 sets to continue progressing.

**Are pull-ups or lat pulldowns better?** Pull-ups are generally superior because they require greater stabilization and allow for progressive overload via added weight. However, lat pulldowns are valuable for beginners who lack the strength for pull-ups, and for anyone wanting to train at higher rep ranges or use techniques like drop sets that are harder to execute with bodyweight. Ideally, use both.

**Should I use straps for back exercises?** Straps are appropriate once your grip becomes the limiting factor in back exercises — typically on heavy deadlifts, barbell rows, and cable rows above moderate loads. They allow you to continue training the back muscles after grip gives out. However, avoid using straps for every exercise — building grip strength alongside back strength is valuable for overall athleticism and injury prevention.

**Why does my lower back hurt during rows?** Lower back discomfort during bent-over rows typically results from one of two issues: excessive forward torso lean (approaching a deadlift angle rather than a row angle) or attempting more weight than the posterior chain can support with proper form. Reset to a roughly 45-degree torso angle, reduce the weight, brace the core before each rep, and consider substituting chest-supported rows until lower back strength improves.

**How long before I can do unassisted pull-ups?** For complete beginners who cannot do a single pull-up, most reach their first unassisted rep within 4–8 weeks of consistent lat pulldown training combined with negative pull-ups (jumping to the top position and slowly lowering). Progress varies significantly by starting strength and bodyweight. Using assisted pull-up machines or resistance bands accelerates this timeline.