Complete back workout plans for width, thickness, and strength
Discover the best back workouts for building a V-taper and strong posterior chain. Get step-by-step guides for pull-ups, rows, and deadlifts. Track your back workouts with SpotWell's AI rep counter.
A well-developed back isn’t just about looks—it supports posture, prevents injury, and balances pressing work. This guide gives you a clear order of exercises: warm-up, vertical pulling for width, horizontal pulling for thickness, a deadlift variation for the whole posterior chain, and a finisher for rear delts and upper back.
You’ll use the same structure whether you train back once or twice a week: prioritize compound moves (pull-ups, rows, deadlifts), then add isolation. Track sets, reps, and rest with SpotWell so you can progress consistently and build a wide, strong back.
Step-by-Step Guide
Follow this order each back session: warm up, then vertical pulls for width, horizontal pulls for thickness, a deadlift variation, then a finisher.
1
Warm Up
Start with 5-10 minutes of light cardio and dynamic stretching. Perform light sets of pull-ups or rows to activate the back muscles.
2
Vertical Pulling
Begin with pull-ups, chin-ups, or lat pulldowns. Perform 3-4 sets of 6-12 reps to target the lats and width.
3
Horizontal Pulling
Follow with barbell rows, dumbbell rows, or cable rows. Perform 3-4 sets of 8-10 reps to build thickness.
4
Deadlift Variation
Include Romanian deadlifts or rack pulls. Perform 3-4 sets of 6-8 reps to strengthen the entire posterior chain.
5
Isolation & Finisher
Finish with face pulls, reverse flyes, or straight-arm pulldowns. Perform 2-3 sets of 12-15 reps.
Exercises Included
Pull-Ups
Sets: 3-4
Reps: 6-12
Rest: 2-3 minutes
The ultimate back width builder. Use different grips to target various back muscles.
Barbell Rows
Sets: 3-4
Reps: 8-10
Rest: 2-3 minutes
Builds thickness in the middle and upper back. Keep your core tight and pull to your lower chest.
Deadlifts
Sets: 3-4
Reps: 5-8
Rest: 3-5 minutes
The king of back exercises. Develops the entire posterior chain including lats, traps, and erectors.
Face Pulls
Sets: 3
Reps: 12-15
Rest: 60 seconds
Targets the rear delts and upper back. Essential for shoulder health and posture.
Pro Tips
Focus on pulling with your back muscles, not your arms. Squeeze your shoulder blades together.
Use a full range of motion - fully extend at the bottom and contract at the top.
Include both vertical (width) and horizontal (thickness) pulling movements.
Don't neglect the lower back - include deadlift variations for complete development.
Track your progressive overload with SpotWell to ensure consistent back growth.