5 Must-Do Back Moves to Build a Massive Back

Building a thick, powerful back requires more than random pulling; it demands a mix of vertical and horizontal pulls, unilateral work, and heavy compound lifting. Whether your goal is size, strength, or a show-stopping V-taper, these five moves form a simple, high-impact blueprint. (If you’re also training arms on off days, check out these 5 best exercises to build triceps for complementary work.)

1) Conventional Deadlift — The Foundation

Why: Deadlifts load the entire posterior chain — spinal erectors, glutes, hamstrings, and the upper back that braces the bar.
How to do it:

• Feet hip-width, grip just outside knees.
• Hips low enough that your back angle allows you to push through heels while keeping a neutral spine.
• Drive hips forward as you lock out; keep the bar close to the shins/thighs.
  Programming: 3–5 sets of 3–6 reps for strength; 3–4 sets of 6–10 reps for mass.
  Cue: “Chest up, push the floor away.”
  Common mistake: Rounding the lower back — reduce load and fix hinge pattern before progressing.

2) Weighted Pull-Up / Chin-Up — Vertical Width

Why: The king of lat mass and width; adding load forces hypertrophy and strength adaptations.
How to do it:

• Use a full range (dead hang to chin over bar).
• Vary grip: pronated for wider lats, supinated for more biceps involvement.
  Programming: 3–5 sets of 4–8 reps with added weight; or 6–12 reps bodyweight for hypertrophy.
  Progressions: Use a weighted belt, slow eccentric reps, or pause at the top.
  Cue: Lead with the elbows, think “elbows to hips” not “chin to bar.”

3) Bent-Over Barbell Row — Horizontal Thickness

Why: Builds mid-back thickness, traps, and the posterior deltoids; great for improving bench-locking stability too.
How to do it:

• Hinge at hips, maintain a flat back, pull bar to lower ribs/abdomen.
• Control the eccentric and avoid jerking.
  Programming: 3–5 sets of 6–10 reps. Use chest-supported rows if lower back fatigue is an issue.
  Cue: Initiate the pull from the lats and squeeze shoulder blades together.

4) Single-Arm Dumbbell Row — Unilateral Symmetry

Why: Fixes left-right imbalances, allows a deep lat stretch and peak contraction.
How to do it:

• Support your knee/hand on a bench, pull dumbbell from full stretch to hip.
• Rotate slightly at the top for fuller contraction.
  Programming: 3–4 sets of 8–12 reps per side.
  Cue: Pull with the elbow and imagine flattening the dumbbell against your ribcage.

5) Face Pulls / High-Rear Delt Cable Rows — Upper-Back Health

Why: Thickening the upper traps and rear delts improves posture and shoulder health while balancing pressing work.
How to do it:

• Use rope attachment, pull toward forehead with elbows high; squeeze the rear delts.
• Keep tension through the scapular retraction.
  Programming: 3–4 sets of 12–20 reps as an accessory and prehab movement.
  Cue: Lead with the hands slightly outward and focus on scapular movement, not momentum.

Programming Tips & Weekly Template

• Frequency: Train back 2x per week for most lifters (one heavier strength-focused session, one higher-volume hypertrophy session).
• Exercise mix: Each session should include at least one heavy compound pull (deadlift or weighted pull-up), a horizontal row, and 1–2 accessory moves (single-arm rows, face pulls).
• Volume: Aim for 12–20 sets per week for the back, distributed across sessions. Adjust based on recovery.
• Progressive overload: Add weight, increase reps, or add sets over time. Pair heavier compound days with lighter technique/higher-rep days for work capacity. For foundational guidance on how to structure progressive overload and recovery, consider the 7 fundamental rules to follow to build muscle.

Common Mistakes & How to Fix Them

• Overusing momentum: Slow the eccentric and control the concentric to target muscle fibers more effectively.
• Neglecting scapular mechanics: Practice scapular retractions and face pulls to ensure full range during rows and pull-ups.
• Skipping unilateral work: Add single-arm rows or one-arm pull variations to fix asymmetries.

Recovery & Injury Prevention

• Warm up with banded pull-aparts, light rows, and hip-hinge drills before heavy pulls.
• Prioritize sleep, protein intake, and progressive load management.
• If lower-back soreness emerges after heavy deadlifts, reduce load and emphasize technique work, core bracing, and posterior chain mobility.

Conclusion

If heavy pulling ever leaves you with persistent lower-back pain, follow these professional steps to address the issue: read the practical guide on 5 Steps to Treat Lower Back Pain from Deadlifts.