Exercise Library · Lats, traps, rhomboids, erectors
Best Back Exercises
The back (lats, traps, rhomboids, erectors) are the the wing-shaped lats and upper-back muscles that build the V-taper and pull. Below are 6 exercises worth building a program around — 6 compound movements to load heavy, and 0 isolation movements to add volume without burning out.
Every back exercise, with sets and reps
| Exercise | Type | Equipment | Sets | Reps |
|---|---|---|---|---|
| Pull-Up | Compound | Bodyweight | 3–4 | 6–12 |
| Barbell Row | Compound | Barbell | 3–4 | 6–10 |
| Lat Pulldown | Compound | Cable | 3 | 10–12 |
| Seated Cable Row | Compound | Cable | 3 | 10–12 |
| Deadlift | Compound | Barbell | 3 | 4–6 |
| Single-Arm Dumbbell Row | Compound | Dumbbell | 3 | 8–12 |
How many back sets per week?
Aim for 14–22 hard sets per week, spread across two sessions rather than one. Training a muscle twice a week beats once for growth at matched volume, and splitting the work keeps set quality higher than grinding it all out in a single session. Split it between vertical pulls (pulldowns) and horizontal pulls (rows).
Splits that train back
Full Body
3× per week · 3 days totalHit everything, every session.
Upper / Lower
2× per week · 4 days totalThe best all-around balance.
Push / Pull / Legs
2× per week · 6 days totalThe most popular split for a reason.
Bro Split
1× per week · 5 days totalOne muscle, all the volume.
Common questions
How often should I train back?
About twice a week. That frequency lets you accumulate 14–22 quality sets without any one session running so long that the last sets turn into junk volume.
Which back exercise should I start with?
Start the session with Pull-Up while you're fresh — it lets you move the most weight, and heavy compound work drives most of the growth. Save isolation work for the end.
What rep range builds the most muscle?
Anywhere from 6 to 20 reps works as long as you finish sets close to failure — roughly 1–3 reps left in reserve. Keep heavier compounds at the low end of that range and isolation work at the high end, where the joints tolerate it better.