Skip to main content

Build a strong & defined back

Best Back workouts

Back workouts target the major muscles responsible for posture, pulling strength, and total-body power: including the lats, traps, rhomboids, and erector spinae. In this training plan, you’ll combine heavy compound lifts with precise isolation work to build thickness, width, and strength. Foundational movements like deadlifts, pull-ups, and barbell rows help develop overall mass and power, while exercises like face pulls and lat pulldowns refine shape and control. Whether your goal is to lift heavier, improve athletic performance, or enhance your physique, focused back workouts are key to long-term progress.

Training 050
Workout

Workout 1 Back (Strength & Power)

This back workout builds serious pulling strength by using heavier weights and fewer repetitions (6-8) than typical muscle-building routines. You focus on getting stronger in pull-ups and rows with longer rest periods between sets. The workout trains your back from different angles: by pulling up and pulling towards your body, which makes you stronger for daily activities such as lifting heavy objects or sports that require pulling strength.

Improve strength & posture

The Benefits of Back Training

Training your back is essential for balanced strength, injury prevention, and functional movement. A strong back supports better posture, reduces the risk of shoulder and spinal injuries, and improves your performance in compound lifts such as squats and bench presses. Back workouts also help create the classic V-tapered physique and improve grip strength. Whether you are a beginner or an advanced athlete, consistent back training improves stability, pulling strength, and the overall aesthetics of the upper body.

Built for progress

Take the guesswork out of training

Create personalized AI-powered workout plans that evolve with you. Train smarter, track every rep and keep moving forward, one workout at a time.

Pre-register now
Find out more
Reviewer 1 Reviewer 2 Reviewer 3 Reviewer 4 Reviewer 5
Be among the first to join!
GrabGains workout plans
Workout

Workout 2 Back (Volume & Hypertrophy)

This back workout focuses on building maximum muscle mass by utilizing higher volume training, multiple sets, and a longer time under tension. You will perform 4 sets of 10 repetitions of bent-over rows and 3 sets of 8-12 repetitions for the remaining exercises, which creates the muscle damage and pump necessary for growth. The workout includes chin-ups and various rowing angles to target every part of your back for complete width and thickness development.

Workout

Workout 3 Back (Definition & Control)

This back workout builds complete strength in the back and posterior chain of the body by incorporating the deadlift as the main strength exercise (8 repetitions), combined with rowing variations and pull-downs for volume work (10-12 repetitions). The addition of the deadlift makes this a true full-back developer, targeting your entire posterior chain, from the glutes to the upper traps. The mix of heavy compound exercises and accessory work with higher repetitions ensures both functional strength and muscle growth.

Build a stronger foundation

Ready to train smarter?

You have just discovered some of the most effective back workouts: focused on strength, posture, and pulling power. With the app, you can turn these into a consistent weekly routine that aligns with your goals and helps you stay on track.

Discover the app

FAQs: Best Back Workouts

Can beginners do back workouts safely?

Absolutely, beginners should focus on mastering form with bodyweight rows, resistance bands, or light weights before progressing to heavier lifts.

How many exercises should a back workout include?

A typical back workout includes 4–6 exercises, combining horizontal and vertical pulling movements for complete development.

 

Should I train back and biceps together?

Yes, back and biceps are often paired since both are involved in pulling movements, allowing for efficient training in one session.

 

What are the most effective back exercises?

Deadlifts, pull-ups, barbell rows, T-bar rows, and lat pulldowns are among the best exercises for building a strong, muscular back.

 

How often should I train my back?

Most people benefit from back training 1–2 times per week, depending on their split and recovery ability.

Pull-heavy sessions for new muscle growth

Related Back Workouts

Training 026

Best Pull Day workouts

Pull day workouts focus on the major muscle groups involved in pulling movements: the back, biceps, and rear shoulders. Training these muscles together helps improve posture, build balanced strength, and develop a well-defined upper body. Compound exercises like rows, pull-ups, and deadlifts create the foundation of your pull day routine by engaging multiple muscles at once. These movements are complemented by isolation exercises such as bicep curls and face pulls to target specific areas and improve muscle detail. Whether you want to increase strength, enhance muscle definition, or support better performance, pull day workouts offer an efficient way to reach your goals.

Training 097

Best Trap workouts

Your trapezius muscles are more than just a visual powerhouse: they’re essential for posture, shoulder stability, and upper body strength. These workouts target all areas of the traps, from the upper region (shrugs, carries) to the mid and lower traps (rows, pulls), helping you build mass, improve alignment, and reduce injury risk in heavy compound lifts.

Exercise 077

Best Chest and Back workouts

Chest and back workouts combine two major upper body muscle groups into one efficient training session. By pairing pushing movements (like bench presses and push-ups) with pulling exercises (like rows and pull-downs), you challenge the front and back of your upper body in balance. This approach boosts strength, improves posture, and supports a well-developed physique. Whether you're short on time or looking to increase training frequency, chest and back pairings are both practical and effective.

Exercise 029

Best Rear Delt workouts

The rear delts, or posterior deltoids, are often undertrained compared to the front and side delts: but they’re essential for a strong, balanced upper body. Located at the back of your shoulders, rear delts support posture, improve pulling mechanics, and help prevent shoulder injuries. These workouts target them directly with exercises like reverse flyes, face pulls, and rear delt rows to improve both aesthetics and performance.

Train your posterior chain the smart way.

Back-Focused Workouts

Training 104 1

Chest & Back Builder (2x/week) routine

Want to build a stronger, more muscular upper body without training every day? This focused two-day routine targets your chest and back with the precision and volume needed to drive serious growth. Perfect for those with limited time but big goals, focused workouts per week, perfect for those with limited time but big goals.

Exercise 039

Upper Lower Split (4x/week) routine

This is the program of choice for building both muscle size and real strength, allowing for high training frequency with adequate rest days for performance recovery. You train for intermediate lifters looking to gain muscle mass and built strength in a focused, sustainable way by balancing compound movements with targeted assistance exercises. The schedule provides excellent muscle development and increased size.

Training 098

Athlete Builder (5x/week) routine

This program is built for individuals who want to become faster, more explosive, and stronger: regardless of their sport. The Athlete Builder routine combines mobility, strength, conditioning, and power-based movements across five focused days. Whether you're an athlete, a coach, or someone who simply trains like one, this plan delivers high-performance results through structured, repeatable progress. Expect improvements in force production, joint control, and total-body resilience.

Workout 047 2

Push Pull Legs (6x/week) routine

Training six times a week requires smart structure, balance, and recovery. This push/pull/legs split maximizes training frequency while allowing complete recovery between sessions. The push and pull muscle groups get 48-72 hours for taking your lower body splitting into two dedicated leg sessions. This program uses compound movements, targeted assistance work, and systematic progression to build muscle through consistent work. Sessions are designed for balanced development while respecting the individual recovery needs between muscle groups.