Ultimate Back Workout

Workout / Back-Wing, Strength / Advanced



The Back Workout Routine

This comprehensive back workout is designed for advanced fitness enthusiasts looking to take their back development to the next level.

It consists of nine exercises, including warm-up and stretching routines, ensuring that every aspect of your back is covered.

By incorporating a variety of exercises that specifically target these muscle groups, this back workout creates versatility in addressing the full spectrum of back muscles. It not only prioritizes the latissimus dorsi but also pays attention to the posterior deltoid, trapezius, rhomboids, and erector spinae. This holistic approach ensures a balanced and well-developed back, contributing to both aesthetics and functional strength.

In summary, this versatile back workout strategically combines exercises to provide a well-rounded and comprehensive training experience for all major back muscle groups. Whether your goal is a wider V-tapered back, improved posture, or overall back strength, this workout is designed to help you achieve it.

Warm-Up and Stretching

Warming up and stretching are crucial components of any workout routine. They prepare your body for exercise by increasing blood flow to muscles, improving flexibility, and reducing the risk of injury. Spend at least 5-10 minutes on these routines before diving into your workout.

How Much Weight Should You Lift?

For muscle development, aim to lift 70-85% of your one-repetition maximum (1RM). Perform 8-12 repetitions with 60-90 seconds of rest between sets. Gradually increase the weight as you progress to challenge your muscles further.

Metric Imperial
Your One-Rep Max is
These calculations are based on averages

Muscle groups that make up the majority of the back

  • Trapezius
  • Rhomboids
  • Latissimus dorsi
  • Teres major and minor
  • Infraspinatus
  • Erector spinae (iliocostalis, longissimus and spinalis muscles)

back anatomy