We’ve got your back

Add impressive size and strength across your entire back to build a better balanced body

One session, three supersets, result – a broader, stronger back

Be honest: when did you last train your back really well? So well that you worked these muscles as hard as your “mirror muscles” on chest, shoulders or arms day? If it’s been a while since your back last burned with lactic acid and had a big pump through hard (yet smart) lifting, try this six-move back-building workout for size. It’s designed to hit all the major muscles of your upper and lower back, including your traps, to build upper-body width that helps you forge that classic V-shaped physique.

1A Bent-over row

Sets 4

Reps 8

Rest 30sec

Why The classic lift for a big back. How Hold the bar with a shoulderwidth overhand grip. Hinge forwards from the hips, then row the bar towards you, leading with your elbows. Pause at the top for a one-count, then lower the bar.

1B Upright row

Sets 4

Reps 12

Rest 60sec

Why It hits your traps to create a wider frame.

How Stand tall with your chest up and abs and core braced, holding a barbell with a shoulder-width overhand grip. Row the bar up towards your chin, leading with your elbows. Pause at the top for a one-count, then slowly lower the bar back to the start.

2A Wide-grip lat pull-down

Sets 4

Reps 10

Rest 30sec

Why A wide grip works your lats more. How Sit on the machine and take a wide overhand grip on the bar. Keeping your chest up, pull the bar down to chin level. Hold that position for a one-count, then slowly return the bar to the start, keeping tension on your lats throughout.

2B Seated cable row

Sets 4

Reps 10

Rest 60sec

Why It works the muscles of the middle of your upper back. How Grip the handle with both hands. Sit back and with your chest up, pull that handle towards your bellybutton. Pause, then return to the start position.

3A Reverse incline dumbbell row

Sets 4

Reps 12

Rest 30sec

Why It works each side of your back independently. How Lie chest-down on an incline bench holding a dumbbell in each hand. Row the weights up, leading with your elbows. Hold for a one-count at the top, then lower them slowly.

3B Reverse incline dumbbell flye

Sets 4

Reps 12

Rest 60sec

Why It’s one of the best moves for hitting the rear delts. How Lie chestdown on an incline bench holding a light dumbbell in each hand. Keeping a slight bend in your elbows, raise the weights out to the sides until they reach shoulder height. Pause for a one-count, then lower them under control.