Back Exercises: 95 Exercises for Width and Thickness

Your back is a complex muscle group including the latissimus dorsi (lats), trapezius, rhomboids, and erector spinae. These muscles work together to pull objects toward your body, retract your shoulder blades, and maintain posture. A strong back is the foundation of every pulling movement — from deadlifts to pull-ups to rows. Building back width (lats) and thickness (traps, rhomboids) requires hitting the muscles from multiple angles. Our library includes vertical pulls like lat pulldowns, horizontal rows like bent-over barbell rows, and isolation work like face pulls. Whether you train in a fully-equipped gym or just have a pull-up bar at home, you'll find exercises that fit your setup. MySetPlan sequences these movements intelligently across your training week, ensuring balanced development and progressive overload for continuous gains.