This is a gym-based back hypertrophy workout designed to build both thickness and width across your upper and mid-back. Using a combination of barbells, cables, and dumbbells, this program targets the lats, rhomboids, rear delts, traps, and spinal erectors through multiple pulling angles. The descending rep scheme (15, 12, 10, 10) allows you to start with higher-volume sets for metabolic stress and finish heavier for progressive overload. This workout is best suited for intermediate lifters but can be adapted for beginners by reducing load and focusing on form.

"Barbell Reverse Grip Bent Over Row" is a compound horizontal pull that emphasizes the lower lats, mid-back, and biceps due to the underhand grip. The reverse grip increases elbow tuck, helping target the lat fibers more directly while still recruiting the rhomboids and traps for scapular retraction. Maintain a neutral spine, hinge at the hips to about 30–45 degrees, and avoid jerking the weight with momentum. Pull the bar toward your lower abdomen and control the eccentric phase. This movement builds foundational back thickness and sets the tone for the session.

"Cable Rear Pulldown" shifts focus to vertical pulling, targeting the lats for width while also engaging the teres major, lower traps, and biceps. Keep your chest tall, drive your elbows down and slightly back, and avoid excessive leaning or swinging. Think about pulling your elbows toward your ribs rather than pulling with your hands. This exercise complements the barbell row by training the lats through a different plane of motion, ensuring full back development.

"Dumbbell Pullover" is a unique hybrid movement that trains the lats through shoulder extension while also engaging the chest and serratus anterior. Lie perpendicular or flat on a bench, keep a slight bend in your elbows, and lower the dumbbell in a controlled arc behind your head. Avoid turning it into a triceps movement by keeping the elbow angle consistent. Focus on stretching the lats at the bottom and pulling through the upper arms to return to the starting position. This exercise enhances lat stretch under load, contributing to overall back width and mobility.

"Cable Seated Low Row" finishes the workout with another horizontal pulling movement to reinforce mid-back thickness. It primarily targets the rhomboids, middle traps, and lats, with secondary involvement from the biceps and rear delts. Sit tall, keep your chest lifted, and pull the handle toward your lower abdomen while squeezing your shoulder blades together. Avoid rounding your lower back or excessively leaning backward. The cable provides constant tension, making this an excellent finisher to fully fatigue the back musculature.

Overall, this workout effectively combines horizontal and vertical pulling patterns to maximize back hypertrophy. Rest 60–90 seconds between sets for moderate hypertrophy focus, or up to 2 minutes on heavier sets. Perform this workout 1–2 times per week as part of a push/pull or upper/lower split. Begin with 5–10 minutes of dynamic warm-up work, including band pull-aparts, light lat pulldowns, and thoracic mobility drills. To progress, gradually increase weight while maintaining strict form, or add tempo control (such as 3-second eccentrics) to increase time under tension. Consistency and progressive overload will lead to noticeable improvements in back size, strength, and overall pulling power.