Since most of the attacks are behind your back, why not have a big, strong back that can handle all that weight while also looking aesthetically pleasing? Sounds good, right?
Let’s dive into it and learn the basic steps that can help you develop a thick, strong back. Since pulling for your back will also engage your biceps, we’ll extend the bicep pump with some great workout finishers for better muscle growth.
THE BACK
The back is clearly the biggest muscle group in the body, consisting of various muscles like the latissimus dorsi, rhomboids, and more (see Fig. 1 for a better look). With muscles comes a big workout!
It’s one of my favorite days of the week and is usually as challenging as leg day, if not more. However, it wasn’t always like this. My back used to be my weakest point, and I never really enjoyed back workouts. But if you keep a few basic principles in mind, your back is going to improve in ways you never thought possible.
SAMPLE BACK WORKOUT ROUTINE
I have broken down the back workout into a few simple movements:
- Heavy compound movement (Overall Back)
- Vertical pulls (Lats)
- Horizontal pulls (Back Thickness)
Exercise 1: Deadlifts (3 sets, 6-8 reps)
Not many would agree with this one, and they’re probably not wrong, because it’s not for everyone. But if it’s your thing, you must include it.
The advantage of doing deadlifts first is that you can go heavy when you’re fresh and pumped up.
If your posture is correct, this exercise will not only give you huge back development but also improve your strength in both lifting and grip.
I could explain the execution of this exercise, but a video tutorial and some practice will help you more. Drop me a comment if you want a perfect deadlift tutorial.
Exercise 2: Single-Arm Bent-Over Dumbbell Rows (3-4 sets, 8-10 reps)
Another important exercise for back muscles. I keep this second so you can go heavy while maintaining proper posture.
The main purpose of this exercise is to independently work each side of the back. Rowing one side at a time has two key benefits:
- It isolates the lats on each side.
- It allows you to lift heavier weights.
Remember, using heavy weights is less important than achieving a full range of motion, which will help develop and define the center of your back.
Exercise 3: Rhomboid Machine Rows (3-4 sets, 10-12 reps)
Among all the back exercises, this one is often overlooked or not done correctly.
This exercise targets the upper back and helps add thickness and density to both the upper and lower back.
Since you’ll likely be fatigued from previous exercises, I recommend using a machine for this one.
If you don’t have a dedicated machine, you can use any cable/rowing machine. Keep these tips in mind:
- Set the knob to your lower chest.
- Attach a straight, wide-grip handle.
- Pull with your elbows flared out.
- Don’t lean back.
- Contract hard.
I’ll share a video demo link if needed—just leave a comment, and I’ll help you out.
Exercise 4: Close-Grip Pulldowns (V-Bar) (3 sets, 12 reps)
Most of you are probably familiar with this exercise, and it’s likely included in your back workout.
The main purpose of this exercise is to target the lats, especially the lower latissimus area.
Exercise 5: Wide-Grip Pulldowns (4 sets, 8-12 reps)
Now, the most popular and commonly included exercise in every back workout: wide-grip pulldowns.
This is the first exercise most people do when hitting the back. But in this routine, I’ve kept it last. Since most of your back will already be fatigued, you won’t be able to engage other parts of your back during this exercise.
This move focuses on widening your upper lats, and doing it last ensures you don’t lift with ego and focus only on your lats. This also prevents other parts of your back from helping in the lift.
NOW, COMING TO THE BICEPS
With your back workout, just two variations for biceps should be enough if you still have any strength left.
Exercise 1: Barbell Curls (Ez or Straight)
- 3 sets to failure (max 12 reps)
Exercise 2: Hammer Curls (Dumbbells)
- 3 sets to failure (max 12 reps per hand)
Give this back and biceps workout a go and let me know how it went! I’ll be posting many more great routines that I’ve implemented over the years, but for now… Happy lifting!
