Back Workout: Complete Gym Workout Guide
A good back workout mixes vertical pulling (pull-ups and pulldowns) for your lats with horizontal rows for your mid-back, plus a hinge for your lower back and glutes. This session covers all three in about an hour.
Your back is a large group of muscles, so variety of angle matters more here than almost anywhere else.
Who this workout is for
- Beginners who want to improve posture and pulling strength
- Lifters who train chest often and want a balanced physique
- Anyone with access to a cable stack, lat pulldown and barbell
The example workout
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Romanian deadlift | 3 | 6–10 | 2–3 min |
| Lat pulldown | 3 | 8–12 | 2 min |
| Chest-supported row | 3 | 8–12 | 2 min |
| Seated cable row | 3 | 10–12 | 90 sec |
| Single-arm dumbbell row | 2 | 10–12 each side | 60–90 sec |
| Reverse pec deck | 2–3 | 12–20 | 60 sec |
Warm up with 5 minutes of light cardio and 2–3 lighter sets of the first exercise.
How to do each exercise
01Romanian deadlift
Hold the bar at hip height, soften your knees and push your hips back while keeping your back flat. Lower until you feel a strong hamstring stretch (usually mid-shin), then drive your hips forward to stand.
Beginner alternative: Dumbbell Romanian deadlift or a back extension.
02Lat pulldown
Grip slightly wider than shoulders, lean back a little and pull the bar to your upper chest by driving your elbows down. Control the bar up until your arms are straight.
Beginner alternative: This is already beginner-friendly; progress to assisted then bodyweight pull-ups.
03Chest-supported row
Lie face down on an incline bench with dumbbells hanging. Row your elbows back towards your hips, squeeze your shoulder blades, then lower fully.
Beginner alternative: Machine row.
04Seated cable row
Sit tall, pull the handle to your stomach without rocking your torso, pause briefly and let your shoulders move forward on the return for a full stretch.
05Single-arm dumbbell row
Brace one hand and knee on a bench, pull the dumbbell towards your hip and avoid twisting your torso open.
06Reverse pec deck
Face the machine, arms straight ahead, and sweep your arms back in a wide arc to work the rear shoulders and upper back.
Beginner alternative: Band pull-aparts.
Want a workout built around you?
KINETIC creates workouts based on your goals, experience level and training schedule — exercises, sets, reps and effort targets laid out for every session.
Create My WorkoutFree 60-second assessment · First month FREE, then £7.99/month. Cancel anytime.
How to progress over time
- Add reps before weight: work up to the top of each rep range, then increase the load.
- Keep the same strict form as the weight rises. If you need to swing to move it, it is too heavy.
- Once you can do 3 sets of 12 on the lat pulldown near bodyweight, start practising pull-ups.
- Around 10–20 hard sets for your back per week is a sensible range; spread across two sessions if you can.
Common mistakes to avoid
- Pulling with your arms and neglecting to drive the elbows back or down.
- Heavy momentum on rows so your lower back does the work.
- Rounding your back on Romanian deadlifts.
- Cutting the range short and never letting the lats stretch at the top of a pulldown.
- Skipping rear-delt and upper-back work entirely.
Learn more
Frequently asked questions
What is the best exercise for back width?
Vertical pulls like pull-ups and lat pulldowns train the lats most directly, which contributes most to the V-shape look. Rows still help, so use both.
Should I deadlift on back day?
You can, but it is optional. Deadlifts and Romanian deadlifts load the whole back chain; if they wreck your later exercises, move them to leg day.
Should I use lifting straps?
Straps are useful for heavy rows and deadlifts when grip gives out before your back. Keep some unstrapped work so your grip still improves.
How often should I train back?
One to two sessions a week works well. Twice a week — as in an upper/lower split — makes it easier to fit enough weekly sets in.
Want a workout built around you?
KINETIC creates workouts based on your goals, experience level and training schedule — exercises, sets, reps and effort targets laid out for every session.
Create My WorkoutFree 60-second assessment · First month FREE, then £7.99/month. Cancel anytime.
More workout guides
Chest workout
Five presses and flyes with sets, reps, rest and form cues.
Arm workout
Biceps and triceps supersets for bigger, stronger arms.
Leg workout
Squats, hinges and lunges for quads, hamstrings and glutes.