Best Back Exercises for Mass, Width and Thickness

Building a powerful back requires more than random exercises. This routine combines the best back exercises for mass with an intense structure designed to add width and thickness across your entire back.

Whether you want a wider V shape, thicker middle back, or stronger pulling power, this workout focuses on proven movements and grip variations that maximize muscle activation and help you build size efficiently.

This guide outlines the key muscles of the back, explains how width and thickness are developed, and provides a step by step workout built around heavy compound lifts, controlled reps, and steady progression.

Lats

Wide grip work builds the outer sweep and creates a V-shape.

Underhand pulling emphasizes this zone.

Rowing movements add density and detail.

Hip hinge patterns strengthen the base of your back and support posture.

Width

Focus on wide grip pulling movements.

Close grip pulls and heavy rows create depth.

• Use compound lifts that allow progressive load.
• Prioritize form, tempo, and full range of motion.

• Aim for 6–15 reps depending on the movement.
• Rest 1–1:30 minutes between sets and 2:30 minutes between exercises.

• Begin with light sets of a back movement, around 15–20 reps.
• Keep your back straight during hip hinge movements.
• Avoid heavy hinging work if you have back issues.

Barbell Deadlift

Aim for 4 sets x r 6–8 reps

Aim for 4 sets x 6–12 reps

Aim for 4 sets x for 8–12 reps

Aim for 4 sets x for 8–12 reps

Aim for 4 sets x r 12–15 reps

Aim for 4 sets x r 12–15 reps

• Increase weight gradually once you can complete all reps with solid form.
• Add 1–2 reps per set before increasing load.
• Slow down the eccentric phase to improve control and thickness.
• Track your performance weekly to make sure you are improving either in reps, weight, or technique.
• Prioritize perfect form over chasing heavier weight to avoid plateaus and injuries.

Here’s another effective back workout routine:

Wide grip

Emphasizes the lats and creates more width along the upper back.

Targets the middle back and helps build thickness and density.

Reduces shoulder strain and allows a stronger, more natural pulling position.

Increases lower lat activation and allows better pulling power for many lifters.

Helps with heavy deadlifts when grip strength is a limiting factor, but should be alternated between sides.

Improves forearm and grip strength, benefiting all back movements.

Here’s a plan for men that will help you build a strong back and an overall powerful physique:

Here’s a plan for women that will help you build a strong back and an overall lean physique:

Progress comes from consistent overload, smart grip selection, and steady improvements in form, reps, and weight. Master these fundamentals and your back will grow wider, thicker, and stronger.

Frequently Asked Questions