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 Group | Function | Key Exercises |
---|---|---|
Lats | Pull arms down and back | Pull-ups, Lat Pulldowns |
Traps | Elevate and retract shoulders | Rows, Shrugs |
Rhomboids | Retract scapula | Rows, Face Pulls |
Erector Spinae | Spinal support and extension | Deadlifts, RDLs |
Teres Major | Assists lats with adduction | Pullovers, Rows |
Best Back Workout for Mass (70–90 minutes)
Exercise | Sets x Reps | Target Focus |
---|---|---|
Deadlifts | 4 x 5–6 | Full back/thickness |
Pull-Ups (Weighted if strong) | 4 x 8–10 | Lats/width |
Bent-Over Barbell Rows | 4 x 8–10 | Lats + mid-back |
Seated Cable Row (V-handle) | 3 x 10–12 | Mid-back thickness |
Lat Pulldown (Wide Grip) | 3 x 10–12 | Lat width |
Dumbbell Shrugs or Barbell Shrugs | 3 x 12–15 | Upper traps |
Face Pulls or Rear Delt Flys | 2–3 x 15 | Rear 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.