Back Builder Workout: Size, Strength, and Thickness
- Sporttonix
- 2 days ago
- 3 min read
Workout Duration: 55–65 minutes
Estimated Calories Burned: 400–600 kcal
If you want that 3D upper body, a strong back is non-negotiable. This back-focused workout is designed to hit every region: lats for width, traps for mass, and lower back for stability. Whether you're trying to pull more weight, improve posture, or just look better in a T-shirt, this is the session for you.
Difficulty Scale
💪 Beginner
🔥 Experienced
💀 Advanced
Warm-Up: Mobilize & Activate
Before loading up your spine or pulling heavy, warm up your shoulders, scapula, and posterior chain.
✅ Jump Rope or Light Rowing – 3 minutes
✅ Arm Circles & Band Pull-Aparts – 30 seconds each
✅ Bodyweight Good Mornings – 15 reps
✅ Light Lat Pulldown or Resistance Band Rows – 1-2 sets
The Workout: Build a Strong, Wide, Thick Back
1️⃣ Deadlifts
The foundation of pulling strength. Builds your entire posterior chain and reinforces total-body power.
Reps & Sets:
💪 1 set, 12 reps
🔥 2-3 sets, 10 reps
💀 3-4 sets, 6–8 reps
✅ Muscles: Glutes, Hamstrings, Lats, Lower Back
✅ Equipment: Barbell
Tip: Hinge at the hips, keep the bar close to your shins, and push through your heels.
2️⃣ Barbell or Dumbbell Bent-Over Rows
A thick back is a strong back. This move will add density across the lats and traps.
Reps & Sets:
💪 1 set, 12 reps
🔥 2-3 sets, 10 reps
💀 3-4 sets, 8 reps
✅ Muscles: Lats, Rhomboids, Traps, Biceps
✅ Equipment: Barbell / Dumbbells
Tip: Pull the weight to your lower ribs, not your chest.
3️⃣ Lat Pulldown or Pull-Ups
Targets the outer lats to create that V-taper we all want.
Reps & Sets:
💪 1 set, 8 reps
🔥 2-3 sets, 10 reps
💀 3-4 sets, 12 reps
✅ Muscles: Lats, Biceps
✅ Equipment: Cable Machine / Pull-Up Bar
Tip: Keep your chest up and squeeze your shoulder blades at the bottom.
4️⃣ Seated Cable Rows
Controlled and precise—ideal for mid-back development and improving posture.
Reps & Sets:
💪 1 set, 12 reps
🔥 2-3 sets, 12 reps
💀 3-4 sets, 10 reps
✅ Muscles: Rhomboids, Lats, Traps
✅ Equipment: Cable Row Machine
Tip: Keep your torso still—don’t lean back to “cheat” the rep.
5️⃣ Face Pulls
A must for rear delt and upper trap activation, plus shoulder health.
Reps & Sets:💪 1 set, 15 reps
🔥 2-3 sets, 15 reps
💀 3-4 sets, 15 reps
✅ Muscles: Rear Delts, Traps, Rhomboids
✅ Equipment: Cable Pulley + Rope
Tip: Elbows high, pull the rope toward your face, and hold at the peak.
6️⃣ Straight-Arm Pulldowns
A killer isolation move for lat engagement without biceps stealing the spotlight.
Reps & Sets:
💪 1 set, 12 reps
🔥 2-3 sets, 12 reps
💀 3-4 sets, 10 reps
✅ Muscles: Lats
✅ Equipment: Cable Machine + Straight Bar
Tip: Slight bend in your elbows, drive down from the lats, and stretch fully at the top.
7️⃣ Back Extensions
Don’t neglect your lower back. Back extensions build spinal stability and protect you from injury.
Reps & Sets:
💪 1 set, 12 reps
🔥 2-3 sets, 15 reps
💀 3-4 sets, 20 reps
✅ Muscles: Lower Back, Glutes, Hamstrings
✅ Equipment: Back Extension Bench or Roman Chair
Tip: Keep your back flat, core tight, and don’t hyperextend at the top.
Cool Down: Stretch It Out
Help your back recover and stay mobile.
✔️ Child’s Pose – 30 sec
✔️ Cat-Cow Stretch – 30 sec
✔️ Seated Forward Fold – 30 sec
✔️ Thread the Needle – 30 sec per side
Sporttonix is built for athletes who demand more—more strength, more performance, more results. We deliver top-tier sportswear, training gear, and expert-backed fitness knowledge to help you push limits and train smarter.
Our strength training programs and workout plans can help you achieve your goals. And to support your fitness journey, we also offer a range of high-quality fitness clothing and workout gear, designed to help you look and feel your best while you train. Our clothing is not only stylish, but also functional, featuring breathable fabrics and supportive designs that can help you perform at your best.
Contact Us
Have questions or need assistance? We’re here to help.
Email: info@apolloimperium.com or sporttonix@gmail.com
Website: www.sporttonix.com
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