Back Training

Back training is sometimes overlooked in favor of chest or arm training, but a wide, thick back really completes a fit physique & gives the illusion of a small waistline. In this workout, I focused on width training for the lats with wide-grip pull-ups & lat pull-downs. I alternated these with thickness training for the middles/lower traps, lats & rhomboids with rowing movements.

The full workout is:

  1. Wide Grip Pull-Up 3 x max reps
  2. T-Bar Row 3 x 8-12 reps
  3. Wide/Neutral Grip Lat Pull-Down 3 x 8-12 reps
  4. Seated Cable Row 3 x 8-12 reps
  5. Close/Neutral Grip Lat Pull-down

*Warm-up with 5-10 min of cardio
*45-60 sec rest in between sets
*Cool-down with stretching exercises


  • If you can’t do an unassisted pull-up, use a resistance band attached to the bar or power rack to do an assisted pull-up.
  • Increase the intensity of this workout by reducing the time of the rest periods or incorporating drop-sets.
  • Make sure that you are using a weight that is heavy enough that you are unable to complete more reps than the prescribed range.
  • Make sure you are activating your back muscles! It helps to think about your hands being hooks to hold on to the bar. Squeeze your shoulder blades together for the rowing movements and think about squeezing your elbows into your armpits for the pulling exercises.
  • Be consistent! Incorporate back training into your routine every week.
  • If you have questions or need a little help, make sure you stop by the gym during staffed hours or email [email protected]