Back Workouts

Complete Back Training Workouts!

Back Workouts
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Workouts for thickness, width, and detail!

Back Anatomy Chart

[Anatomy Chart and Workouts]

Trapezious Medial one-third of superior nuchal line, external occipital protuberance, spinous processes of vertebrae C7-T12, Nuchal ligament. The muscle inserts on the lateral third of clavicle, acromion, and spine of scapula. The trapezius (traps muscle) helps you move your head, neck, arms, shoulders and torso. It also stabilizes your spine and helps with posture.
Latissimus Dorsi Spinous processes of vertebrae T7-L5, thoracolumbar fascia, iliac crest, inferior 3 or 4 ribs and inferior angle of scapula Floor of intertubercular groove of the humerus The latissimus dorsi is a broad, flat muscle occupying most of the lower posterior thorax. The muscle's primary function is to move the upper extremity, but it is also considered an accessory muscle of respiration.
Rhomboideus The origin of the rhomboid muscles is from the spinous processes of the T2-T5 vertebra. Inserts on the medial border of the scapula, just inferior to the rhomboid minor. The main action of the rhomboid muscles is scapular retraction around the scapulothoracic joint. Scapular retraction is a simultaneous sliding of the scapula superiorly and medially along the trunk.
Erector Spinae Originate from the lumbar and lower thoracic regions of the body. Insert onto the upper thoracic and cervical regions of the body. The main actions of the erector spinae muscles are to extend the back, laterally flex the back, and maintain correct posture and curvature of the spinal column.


Building a thick wide back requires an attack that concentrates on all aspect of the back complex. First the lats for width from top to bottom, then the traps and center for middle thickness and detail. Next the rhomboids(the bunch of small detailed muscles that sit on the back side of the scapula or shoulder blades. Last but not least the spinal erectors or Christmas tree as it called. The following workouts are designed to give you all that you need to build you own championship back.

Exercise/Beginner Back Routine #1 # of Sets # of Reps
Barbell Bent Rows 2-3 sets 8-12 reps
Front Lat Pulldowns 2-3 sets 8-12 reps
Exercise/Intermediate Back Routine #1 # of Sets # of Reps
Barbell Bent Rows 3 sets 8-12 reps
Pulldowns 3 sets 8-12 reps
Barbell Shrugs 2-3 sets 10-15 reps
Exercise/Advanced Back Routine #1 # of Sets # of Reps
One Arm Dumbbell Rows 4 sets 8-12 reps
Front Pulldowns 3 sets 8-12 reps
Hyperextensions 2-3 sets 10-15 reps
Dumbbell Shrugs 3 sets 8-12 reps

Here are some other workouts ---------

Exercise/ Routine #1 # of Sets # of Reps
Pulldowns to the Front 5-6 sets 10 reps
Seated Pulley Rows 5-6 sets 10 reps
One-Arm Dumbbell Rows 5-6 sets 10 reps
Close Grip Pulldowns 5-6 sets 10 reps
Exercise/ Routine #2 # of Sets # of Reps
Chins 4 sets To Failure
Barbell Bent Rows 5 sets 12-8* reps
Close Grip Pulldowns 4 sets 10-15 reps
T-Bar Rows 4 sets 10-15 reps
Hyperextensions 4 sets 15-20 reps
Exercise/ Routine #3 # of Sets # of Reps
Front Pulldowns 4-5 sets 12-15 reps
Seated Cable Rows 4-5 sets 12-15 reps
T-Bar Rows 4-5 sets 12-15 reps
Chins 4-5 sets 12-15 reps
Exercise/ Routine #4 # of Sets # of Reps
Barbell Bent Rows 4-5 sets 12-6 reps
Front Lat Pulldowns 3-4 sets 8-10 reps
Seated Pulley Rows 3-4 sets 8-10 reps
Dumbbell Shrugs 3-4 sets 10-15 reps
Exercise/ Routine #5 # of Sets # of Reps
Pulldowns to the Front 3 sets 10-12 reps
Barbell Bent Rows 4 sets 15-8 reps
Seated Pulley Rows 4 sets 15-8 reps
DB Pullovers 4 sets 8-12 reps
Exercise/ Routine #6 # of Sets # of Reps
Chins 6-8 sets 10-12 reps
Deadlifts 6-8 sets 10-2 reps
Pulldowns Behind The Neck 5 sets 10-12 reps
One-Arm Dumbbell Rows 5 sets 8 reps

Other Back Workouts:

Lee Haney Back 00
Lee Haney Back Routine - 8 x Mr. Olympia

Use these exercises wisely, and you’ll soon build your own multitiered and fully developed rear view.

  • Seated Cable Rows: 4-5 sets, 6-8 reps
  • Behind-the-Neck Pullups: 4-5 sets, 8-10 reps
  • T-Bar Rows: 4-5 sets, 6-8 reps
  • V-Handle Chinups: 4-5 sets, 8-10 reps
  • Cross-Bench Barbell Pullovers: 4-5 sets, 8-10 reps
Arnold Schwarzenegger Back
Arnold Schwarzenegger Back Routine - 7 x Mr. Olympia

To emphasize thickness and size, do this routine of power movements every second or third back workout.

  • Deadlift | SETS: 4 | REPS: 6-8.
  • Bentover Row | SETS: 3 | REPS: 8-10.
  • T-Bar Row | SETS: 3 | REPS: 8-10.
  • One-Arm Dumbbell Row | SETS: 3 | REPS: 10-12.
  • Wide-Grip Pulldown* | SETS: 3 | REPS: 10-12.

Tags: Back

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