Ready to craft a powerful, sculpted back? This back-targeted workout is ideal for building both width and thickness using a strategic combination of machines and free weights. With a focus on progressive overload and controlled form, each movement emphasizes key areas such as the lats, rhomboids, and traps. This routine includes four essential exercises performed with varying rep ranges to challenge your muscles through different intensity zones — a proven method to stimulate hypertrophy and strength gains. There are no supersets in this workout, allowing full focus and recovery between each exercise for optimal performance and muscle engagement. Let’s break down each exercise in detail. 

"Smith Bent Over Row" kicks off the workout. Using the Smith machine allows you to maintain proper form throughout the movement and really isolate the mid-back. With a rep scheme of 15, 12, 10, and 10, your muscles are primed with volume and finish with strength-building low reps. Keep your back flat, core tight, and focus on squeezing your shoulder blades together at the top of the row.

Next is the "Cable Kneeling Parallel Grip Lat Pulldown." This variation of a lat pulldown puts you in a stable kneeling position, which reduces the use of momentum and forces your lats to do the work. Use a neutral grip and make sure to pull your elbows down and back, squeezing your lats at the bottom of every rep. Again, the same descending rep pattern keeps your back under constant tension, maximizing both growth and definition.

Third in line is the "Dumbbell Pullover." While traditionally thought of as a chest exercise, this movement is a hybrid that also hits the lats and serratus anterior when performed with proper form. Lie flat on a bench, keep a moderate bend in the elbows, and lower the dumbbell slowly behind your head to get a full stretch, then pull it back over using your lats. Avoid flaring your elbows excessively to keep the tension right where it should be.

Wrap up the session with the "Smith Back Shrug." This trap-focused movement is excellent for adding upper back thickness and posture support. Stand tall, grab the bar with a shoulder-width grip, and shrug your shoulders as high as possible. Hold the squeeze at the top briefly during each rep. Again, increasing weight as the reps decrease will deliver maximum stimulus to the trap muscles.

This back routine is perfect for intermediate lifters looking to add size and definition with controlled movement and strategic equipment use. Be sure to focus on form, take adequate rest between sets, and aim to progressively lift heavier each week. Combine this with proper recovery and nutrition, and you'll see your back gains soar.