Its parts
The muscle that makes your back wide. It pulls your arms down and back: pulldowns, pull-ups and pullovers.
Between your shoulder blades. They squeeze them together and work in rows, especially at the end of each rep.
Next to the lat, under your armpit. It helps in pulldowns and rows.
Either side of your spine, in your lower back. They keep your back straight in deadlifts, bent-over rows and back extensions.
How to train it
- Do at least one vertical pull (pulldown or pull-up) and one horizontal pull (row).
- Start each rep by pulling your shoulder blades down and together, then pull with your elbows, not your hands.
- Control the way back: letting the weight fly up takes away half the work.
- If your forearms give out before your back, use a more comfortable grip or straps.
How many sets
About 10–12 sets a week across pulldowns and rows, over two days. Your back handles a lot of volume: if you recover well, build towards 15–20.
Sample workout
Alternate a vertical and a horizontal pull; the pullover at the end isolates the lats without tiring your arms.
| Exercise | Sets | Reps |
|---|---|---|
| Lat pulldown | 3 | 8–12 |
| Seated cable row | 3 | 8–12 |
| One-arm dumbbell row | 3 | 10–12 |
| Straight-arm pulldown | 2 | 12–15 |
Log this workout in GymOrbita: the app saves every set and suggests the weight for your next session.
Common mistakes
If you mostly feel your biceps, think about driving your elbows to your back pockets instead of lifting the weight with your hands.
Leaning back to move more weight turns the exercise into momentum. Drop the load and keep your torso still.
Shoulders up by your ears load your traps. Shoulder blades down before you pull.
All 19 back exercises
FAQ
Which exercise makes your back wider?
Pulldowns and pull-ups, because they mainly work the lats. Combine them with rows for thickness.
Pulldowns or pull-ups?
Both work the same muscles. Pulldowns let you adjust the weight and are better to start with; pull-ups are the goal once you're stronger.
Is the deadlift a back exercise?
It works your lower back and your whole posterior chain (glutes and hamstrings) hard, but it doesn't replace pulldowns and rows for your lats.
How many back exercises per session?
Three or four: a pulldown or pull-up, one or two rows and, if you like, a pullover or back extension.
General training information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Routines that train it
Other muscles
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