Back
Width from vertical pulls, thickness from rows, strength from hinges.
Routines
Width & Thickness
Vertical pulls for width, chest-supported rows for thickness, spine-friendly.
- Lat Pulldown4 × 8–10
- Chest-Supported Dumbbell Row3 × 8–10
- Seated Cable Row3 × 10–12
- Straight-Arm Pulldown3 × 12–15
- Dumbbell Shrug3 × 10–12
Intermediate
Old-School Barbell Back
Deadlifts, rows and pull-ups.
Advanced
All back exercises · 22
Barbell Bent-Over Row
Compound · barbell
Chest-Supported Dumbbell Row
Compound · dumbbell, incline bench
Chest-Supported T-Bar Row
Compound · t bar row
Chin-Up
Compound · pullup bar
Conventional Deadlift
Compound · barbell
Farmer's Walk
Compound · dumbbell
Good Morning
Compound · barbell, squat rack
Inverted Row
Compound · squat rack, barbell
Lat Pulldown
Compound · lat pulldown
Machine Row
Compound · seated row machine
Neutral-Grip Pulldown
Compound · lat pulldown
One-Arm Dumbbell Row
Compound · dumbbell, bench
Pull-Up
Compound · pullup bar
Rack Pull
Compound · barbell, squat rack
Seated Cable Row
Compound · cable
Single-Arm Cable Row
Compound · cable
Back Extension (45°)
Isolation · bench
Barbell Shrug
Isolation · barbell
Cable Upright Row
Isolation · cable
Dumbbell Pullover
Isolation · dumbbell, bench
Dumbbell Shrug
Isolation · dumbbell
Straight-Arm Pulldown
Isolation · cable