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The Ultimate Back Day Workout Guide for a Sculpted Physique

by Eric Gordon 22 Jan 2024
Achieving a strong physique requires a well-rounded and strategic approach to your fitness routine, and there's no denying the importance of dedicating a day to sculpting a strong and impressive back. Your back muscles play a crucial role in overall strength, posture, and aesthetics. Whether you're aiming to chisel a V-shaped torso, improve your athletic performance, or simply enhance your everyday functionality, a focused back day workout routine is the key. In this guide, we'll explore an effective and targeted back workout that not only targets the major muscle groups but also provides the variety and intensity needed to push your limits and achieve remarkable results.

1. Lat Pull Down 

The lat pulldown has rightfully earned its status as a staple in any comprehensive back day routine. This exercise not only targets the latissimus dorsi, the broad muscles of the back, but also engages the muscles in the shoulders and arms. By incorporating the lat pulldown, you activate a wide range of muscle fibers, promoting strength, endurance, and overall back development. Its versatility allows for various grip positions, enabling you to target different areas of the back, ensuring a well-rounded and effective workout.

2. Bent Barbell Row

The bent barbell row is an excellent addition to your back day workout routine, targeting multiple muscle groups for a well-rounded back development. To perform this exercise, hinge at the hips, maintaining a slight bend in the knees, and grasp a barbell with an overhand grip. Pull the barbell towards your lower chest while keeping your back straight and engaging your lats. This compound movement emphasizes the muscles in your upper back, including the latissimus dorsi, rhomboids, and traps.

3. Straight Bar Cable Row

Seated bar cable rows are an excellent back day exercise as they effectively target multiple muscles in the upper and mid-back, promoting balanced muscle development, improved posture, and enhanced strength, all while providing a controlled and supportive seated position for optimal form and muscle engagement.


4. Seated Cable Row V Bar

Row movements are essential for a well-rounded back workout, and one effective exercise is the cable row using the v-bar attachment. This exercise targets the muscles of the upper and middle back, including the latissimus dorsi. To perform a cable row with the v-bar attachment, start by adjusting the cable machine to an appropriate height. Grab the v-bar with an overhand grip and sit down with your knees slightly bent. Keep your back straight and chest up as you pull the v-bar towards your lower chest, squeezing your shoulder blades together at the peak of the movement. Ensure that your elbows are tucked close to your body throughout the motion to maximize the engagement of your back muscles.

5. Pull Ups 

Incorporating pull-ups into your back day routine can contribute significantly to building strength and definition in these muscle groups. The exercise also engages the biceps and forearms, providing a comprehensive upper-body workout. For individuals who may find it challenging to pull up their entire body weight initially, using an assisted machine can be a valuable modification.



In conclusion, a well-rounded back day routine is essential for both entry-level and advanced athletes seeking to enhance their overall strength and physique. With a variety of exercises tailored to different fitness levels, individuals can customize their workouts to suit their needs and goals. Whether you're a beginner looking to build a solid foundation or an experienced athlete aiming for continued progress, incorporating a diverse range of back exercises into your training routine ensures comprehensive development and resilience.

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