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Building a strong and wide back can be challenging, but it's essential for a balanced and powerful physique.
Try this comprehensive back workout to add thickness and width to your back muscles, transforming them into what we call a "powerhouse back."
Struggling to Grow Your Back?
T-bar Row
Start with the T-bar row to develop back thickness. Here's a demonstration of a heavy set:
| Exercise: T-bar Row |
|---|
| Set 1: 25kg x 12 reps |
| Set 2: 45kg x 10 reps |
| Top Set: 65kg x 12 reps |
Barbell Row
For the barbell row, progress up three working sets, ending with a heavy set of 110 kg for eight reps:
| Exercise: Barbell Row |
|---|
| Set 1: 70kg x 10 reps |
| Set 2: 90kg x 10 reps |
| Set 3: 110kg x 8 reps |
Single Arm Low Row
Increase the working reps to 12 and 10 on the final set:
| Exercise: Single Arm Low Row |
|---|
| Set 1: 25kg x 12 reps |
| Set 2: 45kg x 12 reps |
| Top Set: 65kg x 10 reps |
Lat Pull-down
For building back width, perform the lat pull-down. Warm up and then repeat the rep scheme:
| Exercise: Lat Pull-down |
|---|
| Set 1: Warmup x 12 reps |
| Set 2: Working x 15 reps |
| Set 3: Working x 15 reps |
| Set 4: Top Set x 10 reps |
Body Weight Pull Ups
Here's a clip of me performing body weight pull ups.
Stick to 3 working sets of 12:
| Exercise: Body Weight Pull Ups |
|---|
| Set 1: 12 reps |
| Set 2: 12 reps |
| Set 3: 12 reps |
Cable Pull-overs
Finish your back workout with cable pull-overs.
Perform three working sets of 10 reps:
| Exercise: Cable Pull-overs |
|---|
| Set 1: 10 reps |
| Set 2: 10 reps |
| Set 3: 10 reps |
Summary of the Workout Routine
| T-bar Row |
|---|
| Set 1: 25kg x 12 reps |
| Set 2: 45kg x 10 reps |
| Set 3: 65kg x 12 reps |
| Barbell Row |
| Set 1: 70kg x 10 reps |
| Set 2: 90kg x 10 reps |
| Set 3: 110kg x 8 reps |
| Single Arm Low Row |
| Set 1: 25kg x 12 reps |
| Set 2: 45kg x 12 reps |
| Set 3: 65kg x 10 reps |
| Lat Pull-down |
| Set 1: Warmup x 12 reps |
| Set 2: Working x 15 reps |
| Set 3: Working x 15 reps |
| Set 4: Top Set x 10 reps |
| Body Weight Pull Ups |
| Set 1: 12 reps |
| Set 2: 12 reps |
| Set 3: 12 reps |
| Cable Pull-overs |
| Set 1: 10 reps |
| Set 2: 10 reps |
| Set 3: 10 reps |
Final Thoughts
And that's how you can overcome the struggle to grow your back.
The gains in strength and size will significantly enhance your overall physique and performance.