Complete Back Workout: 6 Exercises for a Bigger, Stronger Back

Underhand Row – Mid Row Machine

Sets: 3–4
Reps: 8–12
Rest: 90–120 seconds

Start the workout with an underhand grip on the mid-row machine.

Keep your chest stable and pull the handles toward your lower abdomen. Focus on driving your elbows back rather than simply pulling with your hands.

Form Tips:

• Keep your chest supported or stable
• Maintain a controlled spine position
• Pull your elbows back
• Squeeze your back at the end of the movement
• Slowly return to the starting position
• Avoid using excessive momentum

Main focus: Mid-back, lats, rhomboids and biceps

Chest-Supported Dumbbell Row

Sets: 3
Reps: 8–12
Rest: 90–120 seconds

The chest-supported dumbbell row is a great option when you want to train your back without relying heavily on your lower back to stabilize your body.

Set the bench at an appropriate incline, place your chest firmly against the pad, and let the dumbbells hang naturally.

Pull the dumbbells toward your hips while keeping your elbows controlled.

Form Tips:

• Keep your chest against the bench
• Start with your arms fully extended
• Pull your elbows back and slightly toward your hips
• Control the dumbbells on the way down
• Don’t bounce the weights off the bottom

Main focus: Mid-back, lats, rhomboids and rear shoulder muscles.

Chest-Supported Dumbbell Row

Sets: 3
Reps: 8–12
Rest: 90–120 seconds

The chest-supported dumbbell row is a great option when you want to train your back without relying heavily on your lower back to stabilize your body.

Set the bench at an appropriate incline, place your chest firmly against the pad, and let the dumbbells hang naturally.

Pull the dumbbells toward your hips while keeping your elbows controlled.

Form Tips:

• Keep your chest against the bench
• Start with your arms fully extended
• Pull your elbows back and slightly toward your hips
• Control the dumbbells on the way down
• Don’t bounce the weights off the bottom

Main focus: Mid-back, lats, rhomboids and rear shoulder muscles.

Lat Pulldown

Sets: 3
Reps: 8–12
Rest: 90–120 seconds

Now move to a vertical pulling movement.

Grab the bar slightly wider than shoulder width and pull it toward your upper chest while keeping your torso relatively stable.

Think about driving your elbows down rather than simply pulling the bar with your hands.

Form Tips:

• Keep your chest slightly lifted
• Pull your elbows down
• Avoid excessive swinging
• Control the bar during the upward movement
• Don’t pull the bar behind your neck

Main focus: Latissimus dorsi (lats), with assistance from the biceps and upper back.

V-Bar / T-Bar Row

Sets: 3
Reps: 8–12
Rest: 90–120 seconds

The V-bar or T-bar row adds another heavy rowing movement to the workout and can be excellent for building overall back thickness.

Keep your torso stable and pull the handle toward your torso while keeping the movement controlled.

Form Tips:

• Keep your back in a controlled position
• Brace your core
• Pull toward your lower chest or upper abdomen
• Keep your elbows controlled
• Avoid turning the exercise into a full-body swing
• Lower the weight slowly

Main focus: Mid-back, lats, traps and rhomboids.

V-Bar vs T-Bar:
Both can work well. Choose the variation that feels comfortable and allows you to train your back effectively with good technique.

Weighted Pull-Ups 🔥

Sets: 2–3
Reps: 5–10
Rest: 2–3 minutes

Finish the workout with weighted pull-ups.

If you can already perform multiple clean bodyweight pull-ups, adding external weight can make them a challenging strength-focused movement.

Attach the weight securely and perform controlled reps.

Form Tips:

• Start from a controlled hanging position
• Keep your core tight
• Drive your elbows down
• Bring your chest toward the bar
• Avoid excessive swinging
• Control the descent

If weighted pull-ups are currently too difficult, perform bodyweight pull-ups or assisted pull-ups instead.

Main focus: Lats, upper back and biceps.