A great back is built in two dimensions: width (lats) and thickness (traps, rhomboids, erectors). Most people only train one. Pull-ups and lat pulldowns give you width. Rows give you thickness. You need both.
Here's a back session that covers every angle.
Understanding back anatomy
Your back isn't one muscle. It's a complex system:
- Latissimus dorsi (lats): The "wings." Responsible for shoulder adduction and extension. What gives you that V-taper.
- Trapezius (traps): Upper, mid, and lower portions. Upper traps shrug. Mid and lower traps retract and depress the scapula.
- Rhomboids: Between the shoulder blades. Scapular retraction. The muscles that give your back "density" when you flex.
- Rear deltoids: Technically shoulders, but trained on back day. Critical for shoulder health and a 3D look.
- Erector spinae: The two columns running along your spine. Spinal extension and stability.
Each region responds to different movement patterns and angles.
The workout
Exercise 1: Weighted pull-ups — 4 x 6-8
The single best lat builder. Period. If you can do 10+ bodyweight pull-ups, add weight.
Key cues: Full dead hang at the bottom. Pull elbows to your hips, not behind you. Squeeze at the top for 1 second. Control the descent.
Why this first: Pull-ups require the most energy and coordination. Do them fresh.
Exercise 2: Barbell row — 4 x 6-8
The compound movement for back thickness. Pendlay-style (from the floor each rep) or traditional bent-over, both work. Pendlay rows enforce strict form. Traditional allows more time under tension.
Key cues: 45-degree torso angle. Pull to the lower chest/upper abdomen. Squeeze the shoulder blades at the top. Don't heave the weight.
Exercise 3: Seated cable row (close grip) — 3 x 10-12
Cables provide constant tension that free weights can't match in this movement pattern. Use a V-handle or close grip attachment.
Key cues: Sit upright, don't lean back past 10 degrees. Pull to the navel. 2-second squeeze at full contraction. 3-second eccentric.
Exercise 4: Dumbbell pullover — 3 x 12-15
An old-school lat builder that stretches the lat under load, a potent hypertrophy stimulus. Dorian Yates credited pullovers for his lat development.
Key cues: Lie perpendicular on a bench. Keep a slight elbow bend. Lower the dumbbell behind your head until you feel a deep stretch. Pull with the lats, not the triceps.
Exercise 5: Face pulls — 3 x 15-20
Rear delts and mid/lower traps. Non-negotiable for shoulder health and back density.
Key cues: High cable attachment. Pull to your forehead. External rotation at the end. Pause for 2 seconds. Light weight, high reps.
Exercise 6: Hyperextensions (back extensions) — 3 x 12-15
Erector strength. This is how you build a back that doesn't round under a heavy squat or deadlift. Hold a plate if bodyweight is too easy.
Key cues: Control the movement. Don't hyperextend at the top. Pause at the top for 1 second.
The set/rep breakdown
| Exercise | Sets x Reps | Target |
|---|---|---|
| Weighted pull-ups | 4 x 6-8 | Lats (width) |
| Barbell rows | 4 x 6-8 | Mid-back (thickness) |
| Seated cable rows | 3 x 10-12 | Mid-back (thickness) |
| Dumbbell pullovers | 3 x 12-15 | Lats (stretch) |
| Face pulls | 3 x 15-20 | Rear delts / mid traps |
| Hyperextensions | 3 x 12-15 | Erectors |
Total working sets: 20
Estimated time: 55-65 minutes
Weekly frequency: Run this session twice per week, or once alongside a second back day with different exercise selection.
Programming notes
Volume: 20 sets per session is on the higher end. If you're newer to training, cut it to 14-16 sets by dropping one set from each exercise.
Progressive overload: Track everything. Add weight when you hit the top of the rep range for all sets. Even 2.5 pounds matters over months.
Mind-muscle connection matters for back. Unlike chest or quads, it's easy to let the biceps and momentum do the work on back exercises. Initiate every rep with scapular retraction. Think "elbows back" not "hands to chest."
Grip work: If your grip fails before your back does, use straps on rows and pulldowns. Your back growth shouldn't be limited by your forearm endurance.
The bottom line
A complete back requires pulling from multiple angles: vertical (pull-ups, pulldowns), horizontal (rows), and extension (hyperextensions). Add in a stretch movement (pullovers) and rear delt work (face pulls), and you've covered every fiber. Run this for 8-12 weeks with progressive overload and your back will speak for itself.