The 7 Best Back Exercises for Width and Thickness

Back Anatomy: Two Goals, Two Exercise Types

The back is the most complex muscle group in the body. For complete development, distinguish two objectives:

Back width → latissimus dorsi (lats)

• Targeted by vertical pulling movements (pull-ups, lat pulldown)
• Creates the "V-shape"

Back thickness → rhomboids, mid/lower trapezius, spinal erectors

• Targeted by horizontal pulling movements (barbell row, dumbbell row)
• Creates depth and "relief"

A complete back program must incorporate both types of movements.

The 7 Best Back Exercises

1. Pull-Ups (Overhand Grip) — The Width Builder

Pull-ups (pronated grip, hands wider than shoulders) are arguably the most effective exercise for developing the lats. Your own bodyweight is the load; progress naturally by adding weight.

Technique:

• Grip the bar wider than shoulder-width, palms facing away
• Depress the scapulae before pulling (don't shrug up into the bar)
• Pull until chest approaches the bar
• Controlled descent over 3 seconds — this is where muscle is built

Progression:

• Beginner (< 5 clean pull-ups): resistance bands or assisted machine
• Intermediate (5-12 reps): bodyweight, improve depth
• Advanced (> 12 reps): add weight (belt + plates)

Programming: 4 sets × 5-10 weighted reps (or 8-12 bodyweight reps)

2. Barbell Row (Bent-Over) — Mass and Thickness

The barbell row is the top exercise for back thickness. It heavily engages the rhomboids, traps, lats in a shortened position, and biceps.

Technique:

• Flat back, torso angled 45-70° from the floor
• Bar gripped overhand, slightly wider than shoulders
• Pull toward the lower abdomen (not upper chest)
• Squeeze shoulder blades at full contraction
• No swinging: if you need to cheat, reduce the weight

Loading recommendation: 4 sets × 6-10 reps

3. Conventional Deadlift — The Complete Back Builder

The deadlift mobilizes more back muscle in a single rep than any other exercise. Spinal erectors, traps, lats, hamstrings — everything works.

Its role for the back: Build overall thickness, strengthen erectors, improve posture.

Note: The deadlift is also a leg exercise. Its placement in a program depends on your structure (PPL: often on Pull day with back exercises).

Loading recommendation: 3-4 sets × 4-6 reps (strength) or 3 sets × 6-8 reps

4. Lat Pulldown — The Pull-Up Alternative

The lat pulldown is the alternative to pull-ups for those who can't yet perform them properly or to add lat volume without overtaxing the CNS.

Technique:

• Overhand grip at slightly wider than shoulder-width
• Pull toward the upper chest (not behind the neck — cervical risk)
• Depress scapulae before pulling
• Full control on the return

Loading recommendation: 4 sets × 8-12 reps

5. Single-Arm Dumbbell Row — The Imbalance Corrector

The unilateral dumbbell row lets you work each side independently, correct left-right imbalances, and use a slightly greater range of motion than the bar.

Technique:

• Same-side hand and knee on bench
• Flat back, parallel to the floor
• Pull elbow up and slightly back (not perpendicular to the body)
• Finish with a slight torso rotation to maximize lat stretch

Loading recommendation: 3-4 sets × 10-12 reps per side

6. Face Pull — Traps and Shoulder Health

The face pull is often overlooked. It targets the mid/lower trapezius, posterior deltoids, and external shoulder rotators — muscles essential for healthy posture and injury prevention.

Technique:

• Rope at high cable position
• Pull toward face, elbows at shoulder height or slightly above
• Finish with hands "spread apart" in external rotation

Loading recommendation: 3-4 sets × 12-15 reps

7. Straight-Arm Pulldown / Pull-Over — Lat Stretch

The pull-over stretches the lats through their full length, stimulating fibers often undertrained in standard exercises. It's a great supplemental exercise, not a primary one.

Loading recommendation: 3 sets × 12-15 reps

Complete Back Program

Pull Day (in a PPL program)

Exercise	Sets	Reps	Goal
Deadlift	3	5-6	Strength and thickness
Weighted Pull-Ups	4	6-8	Width
Barbell Row	4	6-10	Thickness
Close-Grip Lat Pulldown	3	10-12	Width volume
Face Pull	3	12-15	Shoulder health

Most Common Mistakes

Pulling behind the neck: Real cervical risk with no benefit over pulling to the chest.

Rounded back on barbell rows: Your back must stay flat throughout. Reduce weight rather than compromising technique.

Incomplete range on pull-ups: Many do "half pull-ups" — lat recruitment is minimal. Lower to a dead hang (arms fully extended).

Neglecting thickness: By focusing only on width (pull-ups, lat pulldown), you skip the muscles that give your back three-dimensional relief. Barbell rows are as important as pull-ups.

Summary

• Width: Pull-ups, lat pulldown
• Thickness: Barbell row, dumbbell row, deadlift
• Health: Face pull (essential)
• Recommended ratio: 2 thickness exercises for every 1 width exercise