Back Workout Routine: Building Lat Width and Back Thickness Together

To build a wide, thick back, the key is to include both vertical pulls that pull from top to bottom (pull-ups and lat pulldowns) and horizontal pulls that pull from front to back (row variations). This back workout routine includes both directions so you can build lat width and the thickness of your mid-back in a balanced way.

If pull-ups are still hard, start with the assisted pull-up machine or inverted rows to build strength, then steadily add stimulus with machine and cable rows. Each movement comes with coaching points on how to use the shoulder blades and common mistakes.

For back exercises, the most important thing is the feeling of pulling with your back, not your arms. Keep your lower back straight rather than rounded, and prioritize an accurate range of motion over weight to train safely.

A Routine Worth Pairing With

Recommended Exercises / Stretches

  • Lat Pulldown — A cable machine exercise that effectively targets the upper lats.
  • Assisted Pull-up — A knee pad supports part of your weight so even those who can't yet do pull-ups can learn the correct pulling path.
  • Pull-up — The most effective bodyweight pulling exercise for strengthening the lats and biceps.
  • Inverted Row — A beginner-friendly back exercise where you hang at an angle from a bar and pull.
  • Seated Row Machine — Sit at the machine and pull the handles to stably train the mid-back (mid/lower traps and lats).
  • Cable Row — An exercise that reliably trains the mid-back and lats.
  • One-Arm Dumbbell Row — A fundamental row that targets one side of the back at a time.
  • Barbell Row — A classic compound pulling exercise that builds overall back thickness.
  • Straight-Arm Pulldown — Press a cable bar down with straight arms to isolate and target the lats.

Frequently Asked Questions

I can't do a single pull-up. How do I start?

It's best to first learn the correct path of movement using an assisted pull-up machine or resistance bands to reduce the bodyweight load. Building pulling strength with inverted rows on a waist-high bar makes the transition to bodyweight pull-ups much smoother.

During back exercises only my arms get tired and I don't feel my back working.

If you pull with your arms, you only use your biceps. Retract your shoulder blades first, then pull as if driving your elbows behind your body, and you'll feel the lats and mid-back engage. Start by lowering the weight a bit and practicing feeling the back muscles contract.

Are back width and back thickness built with different exercises?

Vertical pulls like pull-ups and lat pulldowns are more effective for back width, while horizontal pulls like barbell rows and seated rows are better for back thickness. Including both directions in one routine builds a balanced back.