Back Workout: The Best Exercises for a Wider, Thicker Back
Published October 20, 2026
A complete back workout covers three movement patterns: a vertical pull (pull-ups or lat pulldowns) for width, a horizontal row for thickness, and a hip hinge (deadlift or Romanian deadlift) for the lower back and posterior chain. Two back sessions a week with 10-20 total sets is enough for most lifters to grow.
A meta-analysis found a dose-response relationship between weekly sets and muscle growth (Schoenfeld et al., 2017), and training a muscle at least twice per week tends to beat once (Schoenfeld et al., 2016).
Level
Back sets per week
Sessions
Beginner
8-12
2
Intermediate
12-18
2
Advanced
16-22
2-3
Gym back workout A (strength)
Exercise
Sets × reps
Rest
Deadlift
3 × 5
3 min
Weighted pull-ups (or pulldown)
4 × 6-8
2-3 min
Barbell row
3 × 8
2 min
Face pull
3 × 15
60 s
Gym back workout B (volume)
Exercise
Sets × reps
Rest
Lat pulldown (neutral grip)
4 × 10-12
90 s
Chest-supported row
4 × 10
90 s
Single-arm dumbbell row
3 × 12/side
60 s
Straight-arm pulldown
3 × 15
60 s
Home back workout
Exercise
Sets × reps
Pull-ups on a door bar (or towel rows under a table)
4 × max
Single-arm backpack or dumbbell row
4 × 12/side
Band face pull
3 × 20
Superman hold
3 × 30 s
Dumbbell Romanian deadlift
3 × 12
8-week progression
Weeks
Focus
1-2
Learn positions, 2-3 reps in reserve
3-6
Add a rep or 5 lb (2.5 kg) each week when every set hits the top of the range
