Great Back Workout To Build A Great Physique

Your back is an essential piece to the puzzle when it comes to having the perfect physique. Not only that but doing a good workout on your back a couple of times a week ensures that you can perform squats and plank’s much more easily.

Having a strong back is essential for your posture and athletic ability. Many people pass up working on there back because it is not seen when working out, this is a big mistake as not doing a few exercises on your lats, traps, rhomboids and rear delts can mean your important exercises like squats etc. are left trailing.

However today I am going to show you a few simple exercises you can do to make sure your back is fighting strong and healthy.


Warm-up –Wide Grip- Lat-Pull Down

back workout

It is always a good idea as with any workout to start just warming up, lat pull-downs are great for back workouts as they wake up all of your back muscles, use low weight to begin with and see how your body responds to it and gradually add weight each set until you get the ideal weight and perform 3 sets of this at 10 reps with limited rest between them.

Exercise 1: Pull-Up

back workout

It is always best to perform this at the beginning of the workout when you have the most energy, if you have trouble doing pull-ups get someone to help you, use a aid machine, use straps or do negative pull-ups instead. Don’t worry if you can’t do them straight away, it takes time that is all.

To do negative pull-ups, start at the top of the exercise and slowly lower yourself down, this will gradually build up all the strength you need over time to perform proper pull-ups.

Perform 1 set to failure of 8 to 10 reps and 3 sets of 3 to 5 negative reps, be sure to rest and stretch for 30 seconds between sets.

Exercise 2: Parallel Grip Lat Pulldown

back workout
This is a great exercise as it isolates your lats and will work them out properly.

Most people will feel tired after there initial pull-ups, so performing pull-ups is a good way to go next as it isn’t too taxing and isolates your lats, a parallel bar is good as it provides a different grip and way of doing the exercise from a different angle. The parallel bar is also good so that your not doing the same type of exercises back to back.

As you perform this exercise bring your elbows outwards of your torso and get a good squeeze on your lower lats, focus on moving the weight with your back and not your arms.

Perform 4 sets of 10 reps resting and stretching for 30 seconds between sets.

Exercise 3: Underhand Seated Cable Row

back workout
Another great exercise for building up your back.

It is a good idea to focus on a little bit less weight for this exercise so that you can focus on the contraction and holding that position. Don’t let your biceps do the work, use your arms as levers and allow your back to do the work.

Perform 4 sets of 12 reps, be sure to have 30 seconds rest and stretches between sets.

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Exercise 4: Single Arm Dumbbell Row

back workout
Be sure to keep your arms low in this exercise,

Single arm movements are great as they break up the boredom a bit and help work different muscles. Because you only have the one hand for support, keep your core tight, the weight low and pull your elbow back as far as you can.

Do 3 sets of 15 reps and rest for 30 seconds between each set with stretches.

Exercise 5: High-Pulley Cable Face Pull

back workout
Great for your rear delts. or pull back further for rhomboids and upper plus mid traos.

This is a good unique exercise you can use on your back or shoulder day. You can do just the rear delts or pull back a bit further for your upper and mid traps and also your rhomboids. You don’t need loads of weight for this exercise, hold the contraction on your way back for a second.

Perform 3 sets of 15 reps with 30 seconds stretching and rest in between sets.

Exercise 6: Seated Cable Row

back workout
Use a wider grip bar on this exercise to get a different workout,

This is the second time we have seen this workout here, this time however we are going to use a different attachment and grip,. Pick a wider grip attachment so that your arms clear your body. Squeeze your shoulder blades together to work on the mid traps, do not use your biceps as before.

Do 4 sets of 12 reps with 30 seconds rest and stretches in between.

Exercise 7: Incline Bench Cable Pull-Over

back workout
One last burn out of your lats.

This is the last exercise of this workout to give your lats one last big burn. An incline bench pull over is great because of the huge stretch on the lats, this isolates the lats as you pull over.

It is all to easy to use your biceps on this exercise but don’t, keep your elbows locked and your wrists straight, focus on the pull through the lats.

Perform 3 sets of 15 reps with 30 seconds rest between sets.

Final Tips

  • Try to do back training at least once per week, we are trying to build a balanced body so stop skipping your back and focus.
  • Using hooks, rowing movements and straps on back day takes grip, forearms and biceps out of the exercises.
  • It’s great to hold the contraction at the top or end of each exercise before going back down as this helps you feel the muscles working.
  • A good rule of thumb to follow for back exercises is to keep your butt out, lower back arched and chest out. This is a safe athletic position that keeps your back safe and core engaged.

These great back workouts will help you greatly in improving your back strength, overall physique and helping along other exercises like squats etc. Please feel free to comment below if you have any ideas or questions.

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