Back Workout at the Gym
Width and thickness: pull-ups, barbell rows, lat pulldowns, cable rows and back extensions.
About the program
Vertical pulls (pull-ups, pulldowns) build width — the lats. Horizontal pulls (rows) build thickness: rhomboids, traps, middle back. Back extensions at the end strengthen the lower back. Pull with your elbows, not your hands, and squeeze the shoulder blades at the end of every rep.
Who it is for
Anyone after a wide, strong back and better posture, training back on its own day.
Muscles worked
Part of these collections
The plan, day by day
Pick your own weights: the last reps of each set should be hard but clean.
Back
17 sets
How to progress
The first exercise is the heaviest: add weight once every set hits the top of the range. Progress the rest with reps. Train the muscle 1–2 times a week with 48–72 hours of rest.
Similar programs
Four chest exercises: barbell bench press, incline dumbbell press, chest dips and cable crossovers.
Intermediate · once a week · GymLeg Day WorkoutA complete leg day: barbell squats, Romanian deadlifts, leg press, split squats, leg curls and calves.
Intermediate · once a week · GymShoulder WorkoutAll three delt heads: overhead press, lateral raises, reverse flyes and face pulls, plus shrugs for the traps.
Beginner · once a week · GymArm Day at the Gym: Biceps & TricepsBarbell, dumbbells and cables: close-grip bench, barbell curls, skull crushers, hammer curls and pushdowns.
Intermediate · once a week · Gym