How to Build a Wider, Thicker Back

A broad, thick back creates the most impressive physique from any angle — and it underpins strength on nearly every lift. Building it means training both width and thickness with the right pulling exercises. Here is how.

Width vs thickness

A complete back has two qualities:

• Width comes mainly from the lats, built by vertical pulling (pull-ups, pulldowns). Wide lats create the V-taper.
• Thickness comes from the mid-back muscles (rhomboids, traps, rear delts), built by horizontal pulling (rows).

Train both vertical and horizontal pulls to develop a full, balanced back.

Best exercises for width

For lat width, prioritize vertical pulls:

• Pull-ups and chin-ups — the best overall lat builders.
• Lat pulldowns — let you control load and rep range, great for volume.
• Straight-arm pulldowns — isolate the lats.

Focus on driving the elbows down and feeling the lats stretch and contract through a full range. See pull-ups and rows.

Best exercises for thickness

For mid-back thickness, prioritize horizontal pulls:

• Barbell rows — heavy overall back thickness.
• Dumbbell and chest-supported rows — great control and a strong stretch.
• Seated cable rows — constant tension and easy progression.
• Face pulls — build the rear delts and upper back for posture.

Squeeze the shoulder blades together at the top of each row.

Training the back for growth

The back is a large muscle group that handles and needs plenty of volume:

• About 12 to 20 hard sets per week across vertical and horizontal pulls.
• Mostly 6 to 12 reps on rows, up to 15 on pulldowns, close to failure.
• Full range with a deep stretch and a strong contraction.
• Progressive overload over time.

Most people undertrain their back relative to their chest — give it equal or greater attention.

Common back-training mistakes

• Turning pulls into biceps curls — lead with the elbows and the shoulder blades.
• Using momentum and half reps instead of a controlled full range.
• Only doing one type of pull (do both vertical and horizontal).
• Neglecting the back compared to pushing muscles.
• Not training close enough to failure on rows and pulldowns.

Frequently asked questions

How do I get a wider back?

Prioritize vertical pulling — pull-ups, chin-ups and lat pulldowns — to build the lats, which create width and the V-taper. Use a full range, drive the elbows down, and apply progressive overload.

What builds back thickness?

Horizontal pulling (rows) builds the mid-back muscles that create thickness. Barbell, dumbbell, chest-supported and cable rows, plus face pulls, develop thickness when done with a full range and a strong squeeze.

How do I feel my back working instead of my arms?

Lead each rep with your elbows and initiate from the shoulder blades rather than pulling with the hands. Slightly lighter weight with this focus shifts the work from the biceps to the back.

How much back volume do I need?

The back is large and responds to ample volume — about 12 to 20 hard sets per week split across vertical and horizontal pulls. Most people undertrain their back, so err toward more rather than less.

Related guides

This guide is general educational information, not medical advice. Train within your ability and consult a qualified professional before starting a new program if you have an injury or health condition.

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