The Best Back Workout for Width & Thickness
The best back workout builds width (lats) and thickness (rhomboids, mid-traps) at the same time. Here are the exercises and rep ranges that build a real V-taper.
P
Pasha Mor
Founder, 1RM.fit · September 9, 2026
The best back workout builds two things: width (lats — the V-taper) and thickness (rhomboids, mid-traps, teres major — the depth). Most lifters chase width and forget thickness — that's why their backs look flat from behind.
I'm Pasha, founder of 1RM.fit. Here's the complete best-back workout for both width and thickness.
The 2 Back Movement Patterns
- Vertical pulls (width): Pull-up, chin-up, lat pulldown — target lats primarily
- Horizontal pulls (thickness): Barbell row, cable row, chest-supported row, one-arm row — target rhomboids, mid-traps, rear delts
A complete back workout hits both patterns in equal volume.
The Best Back Workout (Single Session)
- Deadlift or Romanian deadlift: 3×5 (whole posterior chain)
- Weighted pull-up: 4×6-8 (vertical, width)
- Barbell row: 4×6-8 (horizontal, thickness)
- Lat pulldown: 3×10-12 (vertical volume)
- Chest-supported row: 3×10-12 (horizontal volume)
- Face pull: 3×15 (rear delt + upper back)
2-Day Back Split
Day 1 — Heavy Back
- Deadlift: 3×5
- Weighted pull-up: 5×5
- Barbell row: 5×6
Day 2 — Volume Back
- Lat pulldown (wide grip): 4×10-12
- Cable row (V-handle): 4×10-12
- One-arm dumbbell row: 4×10 each
- Straight-arm pulldown: 3×12-15
- Face pull: 3×15-20
The Rules for Building Back Mass
- Get to the pull-up: Weighted pull-ups are the single best lat builder
- Row with control: Squeeze at the peak, 2-second eccentric
- Use variety in grips: Wide, close, neutral, supinated — each hits back muscles slightly differently
- Include face pulls: The single best rear delt + upper back builder
Common Back Workout Mistakes
- All rows, no pulls: Weak lats, no V-taper
- All pulls, no rows: No back depth, flat rear look
- Using biceps to pull: Cue "pull with your elbows" not "pull with your hands"
- Half range of motion: Cheat reps don't build backs
The best back workout for mass isn't about how much you can row — it's about how well you split volume between vertical and horizontal pulling patterns.
Track Back Volume
1RM.fit auto-tracks weekly sets per muscle group. See exactly how much back volume you're getting.
Related: how to deadlift, best chest workout, progressive overload explained.
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