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Home » Back Workout for Mass: Build a Thick and Wide Back

Back Workout for Mass: Build a Thick and Wide Back

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A big back doesn’t just look powerful—it also improves posture, strength, and symmetry. To build back mass, you need to train for both:

  • Width – primarily using vertical pulling exercises (lats)
  • Thickness – primarily using horizontal pulling exercises (traps, rhomboids, erectors)

This guide combines compound lifts, targeted isolation, and smart volume to help you build a dense, wide, and muscular back.


Back Muscle Overview

Muscle GroupFunctionKey Exercises
LatsPull arms down and backPull-ups, Lat Pulldowns
TrapsElevate and retract shouldersRows, Shrugs
RhomboidsRetract scapulaRows, Face Pulls
Erector SpinaeSpinal support and extensionDeadlifts, RDLs
Teres MajorAssists lats with adductionPullovers, Rows

Best Back Workout for Mass (70–90 minutes)

ExerciseSets x RepsTarget Focus
Deadlifts4 x 5–6Full back/thickness
Pull-Ups (Weighted if strong)4 x 8–10Lats/width
Bent-Over Barbell Rows4 x 8–10Lats + mid-back
Seated Cable Row (V-handle)3 x 10–12Mid-back thickness
Lat Pulldown (Wide Grip)3 x 10–12Lat width
Dumbbell Shrugs or Barbell Shrugs3 x 12–15Upper traps
Face Pulls or Rear Delt Flys2–3 x 15Rear delts/rhomboids

Exercise Breakdown

1. Deadlifts

  • Why it works: The ultimate mass builder for the posterior chain
  • Tips:
    • Flat back, strong core
    • Drive through your heels
    • Reset each rep (don’t bounce)
  • Progressive overload is key here

2. Pull-Ups

  • Why it works: Bodyweight lat builder for width and strength
  • Tips:
    • Use overhand, shoulder-width grip
    • Go all the way down, pull chest to bar
    • Add weight if you can do 10+ strict reps

3. Bent-Over Barbell Row

  • Why it works: Great for thickness and lat recruitment
  • Tips:
    • Bend at ~45°, keep chest up
    • Pull bar to lower chest/upper abs
    • Use straps if grip limits you

4. Seated Cable Row

  • Why it works: Controlled tension for middle back
  • Tips:
    • Don’t rock; stay tight and pull smoothly
    • Squeeze shoulder blades together
    • Use a neutral or close grip

5. Lat Pulldown (Wide Grip)

  • Why it works: Excellent for targeting outer lats
  • Tips:
    • Lean back slightly
    • Pull bar to upper chest, not behind neck
    • Focus on the stretch and contraction

6. Shrugs (Barbell or Dumbbell)

  • Why it works: Targets upper traps for that “yoke” look
  • Tips:
    • Use heavy weights with full ROM
    • Shrug up and back
    • Hold for a beat at the top

7. Face Pulls / Rear Delt Flys

  • Why it works: Strengthens rear delts, rhomboids, and helps posture
  • Tips:
    • Use light-to-moderate weight
    • Pull toward face with high elbows
    • 15 reps for burn and stability

Mass-Building Tips for Back

  • Train 1–2 times/week, with 15–20 sets total
  • Always start with heavy compounds (deadlifts, rows)
  • Use straps if your grip gives out before your back
  • Focus on slow negatives and mind-muscle connection
  • Don’t forget rear delts and traps

Mistakes to Avoid

  • Using biceps to pull instead of back (elbows should lead)
  • Short range of motion on rows/pulldowns
  • Skipping deadlifts or heavy rows
  • Not adjusting grip widths and angles
  • Poor posture or rounded spine during heavy lifts

Final Thoughts

To build a massive, thick back, you must train smart with a blend of heavy pulling, varied angles, and strict form. Use both vertical and horizontal pulls, track your lifts, and eat for growth.

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