Best Back Workout Routine For A Wider Back! 

October 23, 2020

By Troy Adashun


Are you ready for the best back workout for a wider V-Taper back? I went through this entire routine with Charles Glass aka “The Godfather of Bodybuilding” who has trained everyone from The Rock to several Mr. Olympia winners and you are in for a real treat!

Below you will find the entire back workout complete with video breakdown of each exercise + sets and reps given!

This was an intense high volume routine, and I think it's the best back workout for a wider back because of how much volume and intensity it places on your lats throughout the workout.

The best back workout for a wider back needs to place maximum activation and overload on the latissimus dorsi and teres major muscles, which are responsible for giving your back that aesthetic V-Taper look.

Don’t get caught up on the machines used in this routine if you don’t have the exact same one at your gym. The main thing you need to consider is the angle of the pulling movement. You will notice the routine is split up into vertical pull and horizontal pull movements.

Pay close attention to the form cues on these so you can apply the same principles to whatever back machines you have at your gym. Let’s dive into the best back workout for a wider back, and be sure to watch the form videos closely so you know how to execute each move properly.

Back day has become my favorite recently. Training your back to get wider also means you will be indirectly training your biceps as the arms are involved in all pulling moves.

#1 WIDE GRIP HIGH TO LOW PULL-DOWN

Sets

4

Reps

10-12

Rest Time

90 seconds

#2 HIGH TO LOW MACHINE ROW

Sets

4

Reps

10-12

Rest Time

90 seconds

#3 CLOSE GRIP LAT PULLDOWN

Sets

4

Reps

10-12

Rest Time

90 seconds

#4 SEATED ROW ALTERNATIVE WITH ROPE

Sets

4

Reps

10-12

Rest Time

90 seconds

#5 WIDE GRIP LAT PULLDOWN

Sets

4

Reps

10-12

Rest Time

90 seconds

#6 DUMBBELL ROW FOR MID & LOWER BACK

Sets

4

Reps

10-12

Rest Time

90 seconds

By The Way, Here’s me going through this entire back workout on Youtube!

This is a really intense bodybuilding back workout. It's probably not a beginner friendly back workout, but there are back exercises that beginners can do in this workout. A good rule if you are a beginner is to master dumbbell back exercises and how to activate your lats with just dumbbells.

If you can do this, you will find it even easier to use back machines. Back machines like a lat pulldown and seated row are great for activating your back muscles, as you can keep constant tension on them.

Try this back workout 2-3x per week for the fastest muscle building results possible. I suggest doing this back workout routine on its own as it's very intense.

If you tried to combine this back workout with a chest workout or leg workout it would be too much volume and your workout intensity would suffer.

Make sure to tag me on instagram @Troy.Adashun with your progress! Check out our other workouts for every muscle group next!

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