Back Exercises

The back is the largest muscle group on the upper body. It includes the latissimus dorsi (lats) which create back width, the rhomboids and mid-traps which build back thickness, and the erector spinae which support the spine.

📍 Rear of the torso, from lower back to underarms 12–20 sets/week

Anatomy

The lats are a wide, flat muscle originating from the lower spine and pelvis and inserting on the humerus. They are primarily responsible for pulling the arm down and back. The upper back muscles (rhomboids, mid traps) retract and depress the shoulder blades.

Function

Pulling arms toward body, spinal extension, shoulder extension

Min Sets/Week
12
Optimal Range
12–20
Max Sets/Week
20

Best Back Exercises

Pull-Up
Intermediate Compound 3–4 × 6–10
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Chin-Up
Intermediate Compound 3–4 × 6–10
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Assisted Pull-Up
Beginner Compound 3 × 8–12
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Lat Pulldown
Beginner Compound 3–4 × 8–12
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Wide-Grip Lat Pulldown
Beginner Compound 3 × 8–12
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Close-Grip Lat Pulldown
Beginner Compound 3 × 8–12
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Machine Pulldown
Beginner Compound 3 × 10–15
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Barbell Row
Intermediate Compound 3–4 × 6–10
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Dumbbell Row
Beginner Compound 3–4 × 8–12
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Seated Cable Row
Beginner Compound 3–4 × 8–12
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Chest-Supported Row
Beginner Compound 3–4 × 8–15
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Machine Row
Beginner Compound 3 × 10–15
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Compound Exercises

Isolation Exercises

Training Tips

  • Train both vertical pulls (lat pulldowns, pull-ups) and horizontal pulls (rows) for complete back development.
  • Retract your shoulder blades at the peak of every row for maximum upper back engagement.
  • Face pulls should be a staple — they target the neglected rear delts and external rotators.

Where back fits in a workout split

You can train back in a push pull legs, upper/lower split or the bro split. Not sure which suits your schedule? Use the Split Finder, or see how weekly sets stack up in the workout planner.

FAQ

How often should I train back?▾
Most people benefit from training back 2 times per week. This provides enough frequency for muscle protein synthesis while allowing adequate recovery between sessions.
How many sets per week for back?▾
12–20 working sets per week is a reasonable range for most trainees. Start at the lower end and increase gradually as your recovery allows.
What is the best exercise for back?▾
The best exercise depends on your equipment and goals. For overall development, pull up is typically one of the most effective choices.